Health

Saturday, April 30, 2022

Which Nutrient Is Your Body Lacking? Does Lack Of Protein Make You "skinny" Or "fat"? 3 Kinds Of People Be Careful

Inadequate nutrient intake can have a dramatic impact on health. For example, a lack of protein can lead to stunted growth in children, weight loss in adults, and poor tissue and organ function. Although the human body does not need much vitamins and minerals, if it is insufficient, it will lead to various deficiencies, such as lack of calcium, which can lead to osteoporosis and so on.

Among the malnutrition states, the most common one is "low protein energy malnutrition state", called PEM (protein-energy malnutrition, PEM). Patients with this type of malnutrition are often accompanied by weight loss, edema, hypothermia, Symptoms such as low immunity.

The edematous type refers to a low nutritional state caused by sufficient calorie intake but marked lack of protein. Due to sufficient calories, protein dissimilation (decomposition) will not occur, and although there will not be much change in body weight, the total serum protein and serum albumin synthesized by the liver will show low values due to insufficient nutrients, and cause edema , ascites, low immunity and other symptoms.

Waste type refers to a low nutritional state caused by long-term lack of calories and protein. It is generally seen that the body fat mass, skeletal muscle rate, and body weight decrease in cases, but serum total protein and serum albumin remain at normal values. This is because the human body decomposes proteins in order to make up for the lack of energy, so amino acids are mobilized to the liver as substrates for protein synthesis, so the serum protein and other values drop less.

Night blindness Rickets (infancy), Osteomalacia (adult) Beriberi Millet disease (also known as millet erythema, pellagra)

Scurvy Osteoporosis dysgeusia Anemia

PEM is a serious problem in developing countries, but in developed countries such as Japan, it can still be seen in patients with malignant tumors, liver cirrhosis, and the elderly. closely related to the quality of life.

Especially the elderly, because it is easy to cause infections, complications, and the reduction of skeletal muscle rate, it will not only cause slow movement and affect motivation, but even evolve into long-term bed rest. In addition,

In addition, the low immunity caused by PEM will lead to slow wound healing, weak resistance to bacteria and viruses, and easy complications such as infectious diseases.

◎ This article is excerpted from / "Visible Nutrition" written by Yukiko Kawashima ◎ Picture source / Provided by Dashi Culture

The Latest Dementia Survey Of Chinese People In 2020 Is Released! More Than Half Of People Think That "dementia Is Normal Aging" 9 Tips For Doctors To Effectively Prevent Dementia

The latest survey of Chinese people on dementia shows that more than half of Chinese people have the wrong idea that "dementia is normal aging", and only 31% of people know that the Mediterranean diet can reduce the risk of dementia.

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The Taiwan Dementia Association announced the "2020 Taiwan-wide Dementia Survey", which was conducted on 1,470 people over the age of 18 in 22 counties and cities in Taiwan. The results showed that as many as 90% had heard of dementia; but still

The survey also showed that among the five common symptoms of dementia, more than 80% knew that "constantly placing things in inappropriate positions", "difficulty in expressing words" and "inability to complete familiar tasks" are dementia The proportion of people who knew that "character change" and "poor judgment" were signs of dementia were relatively low, accounting for only 50% and 70%, respectively.

On the dementia prevention section, only 31% of the population knew that the Mediterranean diet could reduce the risk of dementia. In addition, even if people know that more exercise and hearing protection can prevent dementia, only 60% of them can actually do it.

Lai Deren, chairman of the Taiwan Dementia Association and director of the Department of Psychiatry of the Department of Medicine of Sun Yat-Sen Medical University, said that compared with the 2017 Dementia Survey, the number of people who have heard of dementia has increased by 3.1% , while the agreement that "dementia is normal aging" dropped by 3%, showing that

Lai Deren pointed out that the number of people with dementia in ChinaThere are more than 290,000 people, and it is estimated that the average annual increase is 17,000 people before 130 years, which will cause a huge impact on families and society. It is hoped that the public will increase their awareness of dementia, jointly build a dementia-friendly environment, and deal with dementia. Impact.

Lai Deren pointed out that the proportion of Chinese people who know that the Mediterranean diet can reduce the risk of dementia is relatively low, and it is recommended to promote the Mediterranean diet, including: more intake of fruits and vegetables, beans, unrefined grains, and the importance of cooking with unsaturated fats such as olive oil , providing 9 tips to prevent dementia:

◎ Image source/Provided by Dazhi Image/shutterstock

Eating Less Starch Will Make You Lose Weight? Nutritionists Reveal 4 "good Mood" Weight Loss Methods To Really Lose Weight

When it comes to "starch", everyone will think of "fat". Therefore, most people choose not to eat starch as a quick weight loss method. In fact, the glucose that the brain "only likes to eat" is converted from starch. When starch is not eaten, the blood sugar concentration will become lower, and the body will activate the physiological protection mechanism. At this time, a large amount of stress hormone - Cortisol will be secreted. , to promote the body's own synthesis of blood sugar to stabilize blood sugar concentration.

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However, when cortisone increases significantly, the concentration of serotonin and dopamine decreases, leading to pessimistic emotions such as low mood and anxiety. Under this low blood sugar and the overlapping of negative emotions, the body activates the food cue ability of junk food. "Ordering" your body to find sweets, such as chocolate, ice cream and other junk food, can be called "Comfort Food". At this time, even your willpower can't be controlled.

The trouble is, this kind of happiness disappears very quickly, mainly because of the junk food eaten, the blood sugar concentration in the body fluctuates wildly, and the brain will be instantly in a high blood sugar environment and become overly "excited". At the same time, a large amount of insulin Secretion, take away most of the blood sugar from the brain, and instantly return the brain to a low blood sugar environment, the brain will feel very depressed and unhappy.

Furthermore, these excess blood sugar will rapidly synthesize fat, especially abdominal fat accumulation, resulting in more and more fat loss. It can be seen that losing weight by not eating starch is the wrong way, which may make it easier for youFeeling exhausted and giving up on weight loss plans.

Is it really comforting to eat sweets, high-fat foods in a bad mood or stress? In fact, the 2019 Journal of Psychoneuroendocrinology showed that junk food did not significantly reduce negative emotions and relieve stress. What are some good ways to free us from emotional eating?

As mentioned earlier, the brain likes to eat glucose, and it only chooses "complex" starchy foods (whole grains), because the body must take some time to digest and absorb, so the blood sugar concentration in the body is stable, so that the brain can be effective Use it to keep your emotions stable.

Therefore, it is recommended that everyone "quit sugar", and the staple food is mostly unrefined whole grains, such as changing white rice to brown rice, and Western-style bread to whole-wheat bread.

A retrospective study in the Journal of Nutrition in 2020 confirmed that, as mentioned earlier, blood sugar stability is an important key to a good mood. Fruits and vegetables are rich in dietary fiber, especially vegetables with high fiber content. When eaten into the intestines, the same The natural fence can prevent the sugar in the food from being absorbed immediately, so that the blood sugar can rise slowly.

In addition, vegetables and fruits are also rich in antioxidant phytochemicals, which are very helpful for increasing the antioxidant capacity of the brain, so that brain cells can control emotions well.

More and more studies have confirmed that the intestinal flora is the "second brain" of the human body, and there is also a "bacteria-gut-brain axis MicrobThe theory of "iota-Gut-Brain axis" means that gut bacteria can communicate with the central nervous system of the brain through the enteric nerve, thereby affecting the emotional management behavior of the brain, such as: regulating anxiety, reducing pain, etc.

Studies have found that dairy products containing probiotics can maintain good gut bacteria and significantly improve mental health. The National Health Administration advocates "six formulas for my dinner plate" - a cup of milk every morning and evening,

Do you feel less craving for sweets when you're done exercising? Exercise has been shown to improve not only body metabolism, but also brain function. Animal experiments have found that after exercise training in rats on a high-fat diet, the aging hippocampal tissue in the brain can be repaired to achieve anti-anxiety behavior.

Many randomised controlled trials (RCTs) have demonstrated, too, that resistance exercise improves symptoms of psychiatric disorders such as anxiety sensitivity, distress tolerance.

However, experts also suggest that sports training still requires professional sports coaches to give different types of exercise prescriptions according to individual conditions, including exercise frequency, exercise intensity, exercise time and exercise type.

◎ This article is excerpted from / Tai'an Medical News Issue 271 ◎ Written / Tai'an Hospital Dietitian Chen Yujun (Winnie) ◎ Image source / Dazhi Image / Shutterstock

Do Not Throw Away The Roots And Skins Of Vegetables! Japanese Experts Use "dried Vegetable Scraps" To Make Super Delicious Soup 4 Kinds Of Vegetables Are Not Suitable

It's going to change again! According to the forecast of the Central Meteorological Administration, from Friday night to next Monday, the low temperature in northern Taiwan dropped to about 16 degrees, the low temperature in the north and eastern half of Tainan was only 18 to 21 degrees, and the high screen was only 22 degrees. In cold weather, a bowl of porridge or noodle soup can keep the body warm, and the secret to delicious food is "delicious broth".

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Zhuang Siquan, an expert in Japanese vegetable cuisine, shared that in her home, the scraps of any kind of vegetables are collected and dried in the sun. Whether it is the skins of white radishes and carrots, the roots of green onions, and the green parts that are too hard to eat, as well as the roots of vegetables such as cabbage, cabbage, endive, etc., the roots of mushrooms are also very good.

Zhuang Siquan said that on a sunny day, the scraps of various vegetables will become dry after drying for 2 to 3 days. They can be stored at room temperature in the same way as dry ingredients. If there is some moisture left, store it in a freezer bag in the refrigerator or freezer.

Zhuang Siquan pointed out that there may be many people who use raw vegetable scraps to boil vegetable broth, but.

Zhuang Siquan emphasized that as long as the vegetable scraps are dried in advance, they can be used effectively in addition to being boiled into soup. The rinds of white radishes and carrots, the green parts of green onions, and the cut ends and roots of vegetables can be used as a soup base after they have been slightly dried. Collect a lot and make vegetable stock!

After the green part of the shallot is completely dried, it can be lightly sprinkled into miso soup and noodles, and used as if it were freeze-dried shallots.

The same is true for the rinds of white radishes and carrots. If there are a lot of them, they are finely chopped and dried. Similar to shredded radishes, they can be used for stewing or stir-frying.

Zhuang Siquan reminded that the types of vegetables that are not suitable for drying are lotus root, burdock, eggplant, etc., which will have bitter skin. In addition, green vegetables such as spinach that dry and wilt are not suitable for this method.

◎ This article is excerpted from / "Time-saving and delicious vegetable dishes: 1 vegetable X 4 flavors. Do it once and eat it for 7 days" by Zhuang Siquan ◎ Image source / Advanced Publishing‧Dazhi Image / courtesy of shutterstock

Eat Autumn Qingjiang Dishes! High Calcium Comparable To Milk, Rich In Vitamin A Can Help Prevent Dry Eye

Taiwan can buy Qingjiang dishes all year round, and recently it is the most productive season. Two 10 yuan copper plates can buy a large package. Li Wanping, a nutritionist at Rongxin Clinic, said that Qingjiang cuisine can be said to be a "wild-match" vegetable. It is delicious with meat, seafood, or alone, and it has a full score of nutrients, which can help improve dry eye syndrome and strengthen its protective power.

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The stems of Qingjiang cabbage are round, and when peeled off, it looks like a small spoon, so it has a cute name, "spoon dish". In some high-end Chinese dishes, the round stems of Qingjiang dishes are used as small spoons, and high-end dishes such as salmon roe are placed on them, and eaten together with Qingjiang dishes. Li Wanping said that although Qingjiang cuisine can be eaten in all seasons, it is the right time to eat Qingjiang cuisine.

Qingjiang Cai is high in calcium and low in oxalic acid, which is most suitable for vegetarians to supplement calcium

because. According to the food and nutrition database of the FDA's Food and Drug Consumer Zone, although it is considered a high-calcium vegetable, the content is poor. Moreover, the oxalic acid content of Qingjiang cabbage is low, which can avoid the combination of oxalic acid and calcium to be excreted from the body, and is most suitable for vegetarians to supplement calcium.

Vitamin A content is high, protecting the trachea can prevent dry eye

In addition to calcium, the vitamin A content of Qingjiang cabbage is very high, the highest in January is 1212 international units, and the average is 5,600 international units , Retinol has a maximum of 121 micrograms and β-carotene 727 micrograms, which can increase mucus secretion and prevent dry eye syndrome caused by overuse of eyes in modern people. Li Wanping said,At the same time, vitamin A can also make the mucous membrane of the mouth, trachea and small intestine normally secrete mucus, which has a protective effect and protects health.

Qingjiang vegetables are also cruciferous vegetables. Li Wanping said that the sulfides unique to cruciferous vegetables can produce strong antioxidant effects, which can scavenge free radicals, detoxify and prevent cancer.

Eating Qingjiang vegetables in this way will give you extra nutritional points , and the polysaccharides of mushrooms, mushrooms can improve the freshness and increase the immune effect. She suggested shredding Qingjiang cabbage, adding sliced shiitake mushrooms, and mixing it into the rice just like making "Shanghai vegetable rice", which is fragrant and delicious.

Vitamin C + protein increases calcium absorption

Qingjiangcai is plant calcium, and its absorption rate may be worse than animal milk. Li Wanping suggested that when cooking Qingjiangcai, vitamin C and protein can be increased, which can increase the absorption rate of calcium. She suggested that you can stir-fry shredded pork with Qingjiang vegetables, sprinkle some red and yellow pepper flakes rich in vitamin C in the middle, or eat fruits after meals, which will help the calcium and vitamins in Qingjiang vegetables be absorbed.

Because Qingjiang dishes are a bit cold, Li Wanping suggests adding a little ginger and garlic when cooking. It can also be shredded, like an omelet, and fried together with an egg. You can also fry small dried fish, or fry flower branches, fry shrimp, and scald it with oyster sauce. It is also delicious.

◎ Image source/FDA Food and Drug Consumer Zone Food CampProvided by Dazhi Image/shutterstock

Food Is The Best Medicine! Chinese Medicine Teaches You To Understand The "Yin And Yang Five Elements" Of Food To Improve Unbalanced Weight And Chronic Diseases

Diet is the material basis for maintaining health and obtaining nutrients. From the perspective of traditional Chinese medicine, a reasonable diet can achieve the effects of reconciling the five internal organs, filling qi and blood, preventing disease and keeping fit.

The theory of traditional Chinese medicine believes that food and medicine are of the same origin, that is to say, food has the same characteristics of different tastes and meridians as traditional Chinese medicine. The food can not only provide the nutrients needed by the human body on weekdays, but also

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The "nature and taste" of food is a characteristic reflected by the body's feeling and response after the food enters the human body. After repeated verification, the general rule is summarized, and it is also one of the reasons why food can produce effects; the source of food is the source of It comes from the "Yin-Yang Theory" of TCM and the "Five Elements Theory" from TCM, both of which are classification methods of food efficacy.

For example, in Chinese medicine, "cold" belongs to the category of "yin", which represents the coldness and inhibition of things. Therefore, cold foods can reduce the overall or local temperature of the body, reducing vitality, The effect of excitability and inhibition of the overall function, that is, the effect of clearing away heat and purging fire.

On the contrary, "hot" belongs to the category of "yang", which represents the warmth and excitement of things, so hot food has the effect of increasing the overall or local temperature of the body, and has Body vitality, enhance excitability or overall function, can achieve the effect of warming yang and dispelling coldeffect. Cool and warm are the grade differences in the degree of cold and heat.

It can be seen from the above that for a weight loss patient whose constitution is inclined to deficiency-cold or cold-dampness, it is advisable to choose more warm foods, such as pepper, cinnamon, chives, etc. Cold physique, and enhance the body's metabolism, help to burn fat.

Similarly, "pungent" foods in the five flavors can activate Qi, warm the body, and sweat, such as scallion, ginger, fennel, etc., which can be used for those with poor metabolism and poor sweating; "sweet" foods can relieve Tension, it has the effect of relieving and nourishing, such as licorice, honey, etc., can be used for those with weak body; "sour" food can astringe Qi, and have the effect of antiperspirant, antidiarrheal or help digestion and stagnation, such as black plum, Pomegranate peel, hawthorn, etc., can be used for people with persistent sweating or poor digestive function.

The food with "bitter" taste has the function of purging and drying dampness, which can reduce the accumulation of moisture and heat in the body, such as cassia seeds, bitter gourd, etc., so it is suitable for those with hot constitution; " Salty foods have the effect of moisturizing and dispersing knots, such as kelp, jellyfish, etc., which can be used for constipation or those with skin lumps.

Therefore, for a patient with a strong constitution, who is usually prone to constipation, high blood pressure or cholesterol, bad breath, dry mouth, yellow and thick tongue coating, and a slippery pulse, it is recommended to take more heat-clearing laxatives. , high-fiber, bitter-cold (cool) foods, such as celery, black fungus or cassia tea, etc., to correct the heat in the bodySick.

Therefore, understanding and making good use of daily food with corresponding attributes can correct unbalanced physique and weight control, which can complement each other and achieve twice the result with half the effort!

◎ Written by / Lin Jiayu, Chief Physician, Department of Traditional Medicine, Wanfang Hospital ◎ Image source / provided by Dazhi Image/shutterstock

Eat Fruit After Exercise To Help Lose Weight And Eliminate Fatigue! Experts Recommend The Top 10 Fruits, The First Choice For The King Of Supplies "banana"

For runners, timely replenishment of sugar and water after running is an important nutritional means to promote fatigue elimination and physical recovery. What is the thing that replenishes water, sugar, and salt? Yes, you must be thinking of sports drinks. Are there any natural foods that can supplement sugar and water, and also contain a certain amount of salt? Of course, it's fruit!

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Dai Jiansong, director of the Sports Rehabilitation Department of the School of Sports Health, Nanjing Institute of Physical Education, and road running instructor and trainer of the Chinese Athletics Association Marathon College, pointed out that sports drinks are designed for the needs of the body after exercise, but many drinks on the market are not real sports. Drinks, just in the guise of sports drinks, are difficult for runners to identify, and sports drinks will contain additives to some extent.

●Some fruits are rich in sugar and water, which can partially replace sports drinks, and are naturally free of additives.

●The sugars in fruits are mainly monosaccharides (fructose and glucose) and disaccharides (sucrose), which are easily digested and absorbed after entering the human body, so as to achieve the purpose of quick sugar supplementation.

●Fruits are rich in vitamins, cellulose and other nutrients necessary for the human body, and these beneficial ingredients are often not found in sports drinks.

●The organic acids and aromatic substances in fruit are high in content, which can stimulate appetite, stimulate the secretion of digestive juice, and improve appetite. If you don't want to eat after running, you can temporarily replace it with fruit.

● After ingesting fruit, it will produce a certain feeling of satiety, which is conducive to preventingStop eating too many calories at meals.

Banana is provided during and after nearly all marathon races. Why are bananas preferred over other fruits? Because 100 grams of bananas contain 91 calories and 75 grams of water, and are easy to eat safely and hygienically, so.

The sugar content of 100 grams of coconut is the highest among all fruits, reaching 231 calories and 52 grams of water. The calories of 100 grams of rice are only 34 calories, and the calories of coconut are 2/3 of that of rice. Eating coconut is almost equivalent to eating a staple food!

100 grams of fresh jujube contains 122 calories and 67 grams of water. Fresh jujube is also a fruit with extremely high nutritional value. It is rich in organic acids, carotene and trace elements necessary for the human body, and the content of vitamin C is especially amazing. There is a popular saying:

100 grams of pineapple contains 103 calories and 73 grams of water. The big tree pineapple is a tropical fruit and the heaviest fruit in the world. Big tree pineapple is rich in carbohydrates, B vitamins, vitamin C, minerals and so on.

100 grams of ginseng fruit contains 80 calories and 77 grams of water. Ginseng fruit is rich in sugar and a variety of vitamins, amino acids and trace elements.

100 grams of persimmon contains 71 calories and 81 grams of water. , rich in sucrose, glucose, fructose, carotene, vitamin C.

100 grams of lychees contain 70 calories and 81 grams of water. Lychees are rich in nutrients and contain various nutrients such as glucose, sucrose, vitamin A, vitamin B, vitamin C, folic acid, and amino acids. But

100 grams of longan contains 70 calories and 81 grams of water. Longan is rich in glucose, sucrose, and high in iron. Longan contains a variety of amino acids, saponin, glycine, tannin, choline, etc.

100 grams of sugarcane juice contains 64 calories and 83 grams of water. Sugarcane is rich in sucrose, glucose and fructose. In addition,

100 grams of kiwi contains 56 calories and 83 grams of water. The kiwi has a soft texture, sweet and sour taste, and the taste is described as a combination of strawberry, banana and pineapple. Kiwifruit has extremely high nutritional value, among fruits with low sodium and high potassium. At the same time, the vitamin content in kiwi is extremely high, 5 to 10 times that of citrus.

◎ This article is excerpted from / "Running Without Injury" by Dai Jiansong and Zheng Jiaxuan ◎ Image source/provided by Tiandi Books