How To Prevent Sarcopenia At Home? Nutritionists Teach You: Eat Protein And Vitamin D Like This

I have been staying at home during the epidemic prevention period. I am either sitting in front of a computer desk and working from home, or I am lying on the sofa and watching TV and watching TV shows. The activity level has been significantly reduced. Be careful that your fat ratio is gradually increasing, and muscle tissue is rapidly losing. ! What should I do during the epidemic to stay away from sarcopenia and prevent muscle loss?

Have you made time to do some home exercise? Nutritionist Lin Licen pointed out on Facebook that a life of "inactivity" will increase the chance of chronic diseases! Even if the weight does not change much, a life without exercise will cause the rapid loss of muscle tissue, the proportion of fat will gradually increase, and the body shape will gradually change and go by the clock. Therefore, even during the epidemic, life and diet must be kept regular; the following Lin Licen shares the methods to prevent muscle loss during the epidemic.

Lin Licen suggested that the intake of high-quality protein foods, such as soy, fish, eggs and meat, should be prioritized as follows: soybeans and related products (soymilk, tofu, tofu skin, dried tofu, etc.), edamame, fish, eggs, white meat (chicken) ) is better than red meat (pig, cattle and sheep), etc., enough protein can not only be used to synthesize muscle tissue, but also help to improve immunity. In addition, protein food is best distributed evenly among the three meals, which can achieve the best digestion and utilization rate in the body.

Also, how much protein should an average healthy adult eat? Lin Licen explained that the recommended daily intake of protein for healthy adults is 1.0 grams of protein per kilogram of body weight, while for the elderly, it is recommended to consume 1.2 grams of protein per kilogram of body weight.

In terms of each meal, the protein intake is about 2 servings of protein food in the palm of your hand. Using your palm to make a rough estimate, you can easily grasp the protein intake of each meal. . If you have chronic kidney disease, it is recommended to ask your nutritionist to assess protein intake.

Due to stay-at-home epidemic prevention, everyone is staying indoors for a long time during this period, so it may not be possible to absorb enough vitamin D through sun exposure. Lin Licen said that vitamin D not only helps calcium absorption, but also participates in immune regulation and muscle composition. Therefore, it is suggested that it can be passed through. For vegetarians, an appropriate amount of vitamin D health products can be supplemented.

Lin Li-Cen emphasized that the occurrence of sarcopenia cannot be avoided by ingesting enough protein food alone, and proper exercise must also be used to promote muscle synthesis and maintenance. Therefore, even at home, it is necessary to continue to maintain exercise!

◎ Image source/Dazhi Image/Shutterstock ◎ Source/Licen Lin's nutritionist's small world