Modern people pay attention to health and understand that being overweight is bad for the body, but not only fat people are prone to health problems, but thin people are also the same. The dietitian reminds that weight loss should be moderate. If the weight is too light, not only will the immunity be insufficient, but also other health problems will appear one after another.
Not only fat people are prone to health problems, thin people are also the same
thin people are also prone to health problems, pay attention to BMI below 18.5!
For underweight people, we must first exclude the underlying disease, and then evaluate the food intake, energy intake level, diet composition, physical activity level, and body composition composition.
To know whether your weight is at a normal value, the fastest and more standard way is to look at BMI, which is the body mass index. The calculation method is weight (kg) divided by height square (meters), such as weight 60 kg , Height is 160 cm, BMI value is about 23. The normal standard value is between 18.5 and 24. If it is lower than 18.5, be aware of being too thin, and if it is higher than 24, be careful of being overweight. No matter what, it is not good for your health. Many studies have found that the mortality rate is the lowest under comprehensive evaluation within this standard value, so experts from all walks of life generally recommend maintaining it within this standard value.
The body fat rate is recommended to be around 15~25% for men, and 20~30% for women because of other factors such as breasts. The method of evaluation is more accurate than BMI. It is recommended that men be around 15-25%, and women, because of other factors such as breasts, are recommended to be controlled at around 20-30%. However, because it is not easy to have the opportunity to measure daily, it is recommended to buy a body fat scale or measure it at some medical institutions and health checks.
It’s not good to be thin, but health problems come in all kinds of cases!
Not only is the human body overweight easily affecting health, but being too thin can also cause various effects. For example, fat is also one of the important sources of hormones in the body. Being too thin may cause a mess of hormones, affecting various functions of the body, including mood, etc. It is related to diseases such as osteoporosis, anemia, irritability, anxiety, insomnia, and even depression.Women are also prone to menstrual disorders. In addition to the lack of hormones, excessive lean is also prone to lack of nutrients in the body, both of which are prone to weaken the immune system, and are prone to infections, colds, and illnesses. In addition, the problem of being overweight is not only limited to fat, but also includes muscles. In the case of less muscle and lack of muscle protection, in addition to being vulnerable to movement, fractures are also prone to occur.
Being too thin can affect various functions of the body, including emotions, etc.
A good posture is more helpful for health, and a dietitian can help you gain healthy weight!
There are generally two cases of underweight. One is that the body fat content and weight are both low, and the other is that the fat content is normal but the weight is low. This situation is particularly prominent in women. Therefore, if you want to gain weight, the focus should be on increasing the amount of muscle that is good for your health, rather than body fat. In other words, the method of gaining weight is very important.
is like many people who gain weight by eating abnormally large amounts of food, eating more fried or sugary drinks, eating midnight snacks before going to bed, and so on. These dietary methods will only increase fat. I am afraid that it will also increase the risk of three highs, diabetes, cardiovascular disease, fatty liver and so on.
A good posture is more conducive to physical and mental health.
The dietitian suggested that First, should be based on prototype foods with balanced nutrition and adequate supplements on the premise of health. The nutrition and daily total calories required for ; second is food can be moderately supplemented with high-quality protein, combined with resistance training, such as commonly heard weight training, push-up and other weight training, both of which increase The key to muscle mass is indispensable. Synchronization will help to build muscle; Finally, it is recommended that people who gain weight should choose whole milk because it is a liquid food that is easy to absorb.And it is rich in carbohydrates, protein and other nutrients, and appropriate supplementation, especially for people who are currently lighter and have a small appetite. It is a very good choice.
In the case of ordinary people with light physical activity (usual activities are mainly sitting), the daily calories needed can be obtained by subtracting 105 from the height in centimeters, and then multiplying the difference by 30 to 35.
People who have a desire to gain weight can add 500kcal on this basis every day, or even more.
Daily calorie intake for weight maintenance (kcal) = [height (cm)-105] x30
Daily calorie intake for weight gain (kcal) = [height (cm)-105] x30 + 500
For example, if a person with a height of 160 cm wants to gain weight, he needs to consume at least (160-105) x 30 calories per day + 500 = 2150kcal
"small meals" is more helpful In addition to gaining weight
, the commonly heard "small meals" is different from the common perception. In fact, it is not conducive to weight loss, but helps to gain weight. The key lies in the situation of multiple meals and multiple meals. Even if the amount is small, insulin will continue to be activated, even at a high point. This method is also one of the ways for many trainers to develop muscles, because it is more helpful for muscle synthesis.
Finally, it should be noted that a person with a normal weight does not mean that the diet is healthy, it can only show that the energy budget is relatively balanced over a period of time. If the diet is not balanced, it may also lead to insufficient intake of certain nutrients, such as iron, calcium and some vitamins. Therefore, for people with normal weight, it is of great benefit to health by referring to the " Chinese Resident Dietary Guidelines " to adopt healthy diet recommendations.
.References
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