Focus on weight management and protect your health
Spring is here, and some friends plan to start losing weight and go out in light spring clothes. Recently, the National Health Commission issued the "Guidelines for Adult Obesity Diet (2024 Edition)", which is based on diet and nutrition, based on modern nutrition theory and relevant evidence, as well as the theory and recuperation plan of traditional medicine in the mainland, and puts forward the basic principles and recipe examples of adult obesity patients with multidisciplinary complementary advantages, and teaches everyone to lose weight scientifically.
1. How much to eat?
Controlling total energy intake and maintaining a sensible diet are key to weight management. Total energy intake can be controlled, based on the daily energy requirements of different populations (Table 1), with an average reduction of 30% to 50% or a reduction of 500 kcal to 1000 kcal per day, or a balanced diet of 1200 kcal to 1500 kcal for men and 1000 kcal to 1200 kcal for women.
A reasonable diet should ensure a diverse and balanced diet while controlling total energy intake, ensure adequate nutrient intake, and supplement complex nutrient supplements if necessary. The "Dietary Guidelines for Adults with Obesity (2024 Edition)" recommends that the energy supply ratio of the three macronutrients is: 20% to 30% fat, 15% to 20% protein, and 50% to 60% carbohydrates, and the recommended energy supply ratio for breakfast, lunch and dinner is 3:4:3.
2. What to eat?
Choosing your food wisely is essential for successful weight loss. The "Dietary Guidelines for Adults with Obesity (2024 Edition)" points out that during the weight loss period, it is necessary to eat less high-energy foods such as fried foods, sugary baked pastries, candies, and fatty meats (high-energy foods usually refer to foods that provide more than 400kcal/100g of energy), to eat a light diet, with a daily salt intake of no more than 5g, cooking oil not to exceed 20g to 25g, and the intake of added sugars should be controlled below 25g, and to limit alcohol consumption, each gram of alcohol can produce about 7kcal Energy, much higher than the energy value produced by carbohydrates and proteins of the same mass.
In addition, dietary nutrition and physical activity are two important factors influencing the prevention and treatment of obesity. The key to losing weight is to move three points and eat seven points, which ones to eat more, and which ones to eat less or not to eat? The following chart teaches you how to choose food.
3. How to eat?
1. Eat regularly and quantitatively. It is recommended to eat dinner from 17:00 to 19:00, and do not eat any food after dinner, but you can drink water.
2. Eat fewer snacks and drink fewer drinks. Whether you are dining at home or eating out, you should strive to eat in moderation and science, do not overeat, control snacks and drinks at will, and avoid supper.
3. Eat carefully and swallow slowly. Eating the same food and chewing slowly can help reduce the total amount of food, and slowing down the pace of eating can increase satiety and reduce hunger.
4. Appropriately change the order of meals, and eat in the order of "vegetables, meat, and staple food" to help reduce the amount of high-energy foods eaten.
4. What kind of obesity do you belong to? Chinese medicine teaches you to identify.
Traditional Chinese medicine believes that obesity is a symptomatic evidence of deficiency, and the syndrome differentiation involves pathological factors such as phlegm, dampness, and heat, and often includes phlegm dampness, blood stasis, qi depression and other standard evidence, and its disease location is mostly in the spleen and stomach, which is closely related to kidney qi deficiency, and can involve the five organs. The common syndrome differentiation types and clinical manifestations are divided into 5 categories.
1. Stomach heat and depression
Obesity and polyphagia, good hunger, unpleasant stool, or even dry knots, yellow urine, or dry mouth and bitter mouth, like to drink water, red tongue, yellow moss, pulse count. Edible and medicinal substances that have the effect of clearing stomach heat and dissipating stagnation can be used, such as Dendrobium officinale and malt.
2. Phlegm dampness syndrome
Obesity, heavy body, drowsy limbs, full chest, dizziness, dry mouth and no desire to drink, sticky stool, craving for fat and alcohol, lazy and lazy, pale or large tongue, white greasy or white slippery, and smooth pulse. Edible and medicinal substances that can be used to dissolve phlegm and eliminate stagnation, such as coix seeds, orange peel, sand seeds, etc.
3. Qi depression and blood stasis syndrome
Obesity and laziness, joy and breath, chest tightness and flank, dark face, dark lips, extremities are not fresh, or even bruised, can be accompanied by dry stools, insomnia, etc. Edible and medicinal substances that regulate qi and dispel stasis can be used, such as orange peel, hawthorn, angelica, etc.
4. Spleen deficiency is not lucky
Obesity and bloating, fatigue, body sleepiness, belly and abdomen, or mild edema of the limbs, light in the morning and heavy in the evening, especially exertion, diet as usual or less, history of overeating in the past, unfavorable urination, loose stool or constipation, pale tongue, tooth marks on the side, thin white or white greasy, thin pulse. Edible and medicinal substances that have the effect of strengthening the spleen and invigorating qi can be used, such as Poria cocos, yam, lotus seeds, etc.
5. Spleen and kidney yang deficiency syndrome
The body is obese, easy to fatigue, the limbs are warm, or even the limbs are cold, like to eat hot drinks, the urine is clear and long, the tongue is light and fat, the tongue coating is thin and white, and the pulse is thin. Edible and medicinal substances that have the effect of warming yang and replenishing deficiency can be used, such as cumin, yam, cinnamon, etc.
Fifth, the country will teach you to lose weight, and the "three meals and four seasons" recipe is here!
(Source: Anyang Rong Media Client)