Too fat too thin is not healthy middle-aged save meat can live longer

Time: 2017/3/16 22:11:48

Experts questioned: east China hospital affiliated to fudan university, director of the nutrition Jian-qin sun

Xi 'an sports institute professor of health sciences If the wave

"Fine waist a", "yan yan lightly", the ancient poetry the most don't lack praise thin sustainability. However, although the thin can avoid some diseases due to obesity, but it is not the same as health. The huffington post recently argued that in the United States, the middle-aged seriously affect the whole body functioning of loss of muscle mass.

Too fat too thin is not healthy

It is well known that overweight and obesity are diabetes, cardiovascular disease, metabolic disease, cancer and other diseases. In today's obesity has become a kind of disease, people pay more and more attention to the relationship of body and health. Body mass index (BMI), fat is no longer the sole criterion for judgment of health. Oxford brookes university study, should refer to the ratio of height and waist circumference determine health. American society for the framingham heart study found that neck circumference measurement of human upper body fat is one of the "natural method", double chin, neck short signals is likely to be the heart of unhealthy.

The eyes of the public health point of view is not consistent with the scientists, most people still think thin a bit healthier. And in the collective consciousness of the social aesthetic, fat is not a recognized "beauty". Thus, losing weight is a kind of fashion, towards the unhealthy weight loss phenomenon everywhere. White-collar dining habits of the People's Republic of China shows that about 73.5% of the women had to go on a diet behavior in order to control weight, of which about 25.26% of the women long-term diet for weight control. However, a lot of people are partial to listen to opinions "fitness tips" or "diet", or a surge in activity, a single movement way, lead to muscle and fat excessive consumption at the same time, cause hypoglycemia, shock, etc.; Either completely reject staple food and meat, "eat grass" every day, eat himself in the hospital.

"Weight loss can reduce obesity disease, but for the middle-aged, reserves increase muscle, keep the balance of fat, is urgent." Member of the standing committee of the Chinese nutrition society, east China hospital affiliated to fudan university, director of the nutrition jian-qin sun said in an interview with "life times" reporter, starting around 35 years old, our waist coarsens, sharply lower abdomen prominent; Their 40 s and 50 s, the lower body muscle, thighs and other parts start and gradually increased health risks. At the same time, most middle-aged people ignore the importance of muscle exercise, more won't pay attention to the balance of the muscle and fat. Until the heavy lifting flash back picked up a knee injury, climbing stairs, realized their own muscle power is much less than the former. , according to the "Shanghai communique on monitoring national constitutional condition in Shanghai are widespread lack of strength of" short board ", the special strength training in the form of citizen daily physical activity accounted for only 4.6%.

Muscle and fat, two "door"

Muscle as the "engine" of the car, is the source of human power. Jian-qin sun pointed out that, from the age of 35, muscle memory fast downhill, at an annual rate of 0.3% ~ 0.8% loss, strength weakened gradually. To 60, muscle content was worth only 75% of the young. If not timely stored muscle, can bring many health problems.

Body fat. More than 1 kg muscles can make human body consume 50 ~ 100 calories. If the middle-aged physical activity decreases, muscle wasting is serious, can cause reduced basal metabolic rate, decrease energy consumption, body fat faster.

Poor blood flow. Muscle weakness can ill-afford heart, become a "accomplice" induced cardiovascular diseases. Blood through the heart contraction to the blood vessels, if you don't developed muscles, causing contraction force is insufficient, can't squeeze blood vessels upward effectively, and return to the heart.

Metabolic abnormalities. Muscle in the process of metabolism, takes 80% glucose in the human body. Muscle inadequate reserves, glucose metabolism affected, increase the risk of diabetes.

Damaged bone. There are a lot of muscles around the knee joint, in the event of a recession, the knee will aggravate the burden. Especially in postmenopausal women, muscle strength is relatively weak, who had a higher risk of developing osteoporosis, there will be difficult to restore the hunchback, and produce the problem such as back pain, heart, discomfort, breath not free.

Balance is poor. If a serious loss of middle-aged phase of lower limb muscle strength loss of the balance of the body, greatly increases the chance late fall, damage movement ability and the quality of life.

Fat is also running life of "door". Jian-qin sun said that the elderly keep chubby figure can enhance immunity, anti-aging. Japan's research shows that weight is a little overweight at the age of 40 people live longer, can live 6 ~ 7 years. The right amount of subcutaneous fat to store energy, resist cold, protection of vital organs. A study of 6 million people in the United States in the survey also found that more than standard weight by 10% ~ 15% of the people life expectancy, mortality is the lowest.

Exercise the muscle the pursuit of "health and beauty"

Japan's Tokyo university graduate school of fuyong ZheFu professor said: "money can borrow, but muscle" borrow "less than, in order to later life happiness, storage muscle is necessary". Xi 'an sports institute of health sciences professor GouBo said, if you want to know your muscles, can consult the national physique determination standard to test myself. After age 40, for example, men can do 10 push-ups, 30 seconds can crouch a 19 times repeatedly, if up to standard. If use when slightly faster than the speed of walking, in 40 ~ 50 seconds on 40 steps, panting, quaking, means to strengthen muscle exercise. In addition, the healthy body fat percentage, the adult male was 16% ~ 27%, and adult women was 12% ~ 23%. Conditions can go to the gym to measure, medical center.

GouBo suggestion, middle-aged man on the shoulder, arm, waist and abdomen, lower limbs muscle exercise respectively, and the waist abdomen as a priority. Sit-ups, push-ups, abdominal plate support, etc. Action can exercise abdominal and lower back muscles; Dumbbell and pull-ups can practice biceps, deltoid, pectoralis major, etc. Weight-bearing squat such action can be the quadriceps muscle and practice and the biceps femoris muscle. With 2 ~ 3 times a week, every time 3 ~ 5 groups of strength training is advisable. In addition, it can be 3 ~ 5 times of medium intensity aerobic exercise, at least 30 minutes each time.

Strengthen nutrition is the key to prevent muscle ageing. Jian-qin sun said, to safeguard the protein intake, eat eggs, milk and soy products. Normal human daily protein intake is: 1.2 times the weight (kg). Weight is 60 kg of middle-aged, breakfast is available in a glass of milk, an egg, lunch and dinner eat 100 grams of soy products, 100 grams of 100 grams of lean meat, fish, 100 grams of staple food, ensure enough fruits and vegetables, can achieve a balanced diet. Second, we must eat more foods rich in vitamin D, such as dried mushrooms, deep sea fish, skim milk, nuts, etc., is helpful to promote muscle protein synthesis. The United States at the university of Iowa study found that eating an apple every day can be strong and handsome figure, prevent muscle relaxation.

Underweight in old people requires a modest increase in weight, in addition to the three meals a day, add 2 ~ 3 afternoon tea or supper; Eat more at ordinary times higher energy snacks, like milk, nuts; Moderate exercise, increase appetite; Pay attention to adjust the mood, ensure sufficient sleep.

(source: People's Daily life times reporter Tan zhuo ray)

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