□Jinling Evening News/Purple Mountain News reporter Wang Jieyu

"Abnormal weight can easily lead to high blood pressure, diabetes, fatty liver, and even some cancers are also associated with abnormal weight." Recently, "weight management" has attracted attention because of its frequent "eye-stealing" at the National People's Congress and the National People's Congress, and the "Dietary Guidelines for Adults with Obesity (2024-Year Edition)" (referred to as the "Guidelines") issued by the National Health Commission for the first time has also become one of the hot topics.

The "weight loss guide" under the official guidance breaks the stereotype of blind dieting in the past, and teaches Nanjing people how to "eat" thinner and healthier. The plan of the year lies in the spring, and the health management of Nanjing people is better to start with their own spring weight loss diet recipes.

There are formulas for how much different groups of people eat each day

Due to the changes in modern lifestyles, the prevalence of obesity is on the rise worldwide. However, obesity is a major risk factor for many chronic diseases, and has become a serious public health problem that threatens the health of the world and Chinese residents. The "Dietary Guidelines for Adults with Obesity" came into being in this context.

"This is the first official 'diet weight loss guide' issued for obese people." Xiao Yao, a nutritionist at the Second Hospital of the city, introduced that the "Guide" is tailored according to different regions and seasons, according to local conditions, and combined with traditional Chinese medicine for different physical analysis, the food and nutrition plans for different groups of people are formulated, which is practical.

Controlling total energy intake and maintaining a sensible diet are key to weight management. The reporter combed and found that the "Guide" clearly recommends that people who lose weight recommend an average reduction of 35%-0% or 0-0kcal (kcal) of daily energy intake. For different genders, the recommended daily energy intake is 0-0 kcal for men and 0-0 kcal for women. Xiao Yao introduced that this is only an approximate range, and everyone can also calculate how much to eat per day according to the formula provided in the guide. "The ideal weight (kg) can be calculated by subtracting 0 from the height (cm), and then multiplied by the energy coefficient of 0-0kcal/kg to calculate the individualized daily energy of adults."

The Guide also intimately labels the total energy of food and recipes to facilitate the public to "index by map". "Personalized analysis makes it clear at a glance, and the calories are staggering when you look at a lot of ordinary foods. For example, many people think that eating too much rice will gain weight, but in fact, a banana, a handful of melon seeds with high fat content, and seven or eight potato chips will top a bowl of rice. Xiao Yao said.

Vegetables and aquatic products are the "right-hand man" of spring weight loss

Under the guidance of the calculation formula, many people are still worried about what to eat during weight loss. Regional personalization is also a major feature of the Guidelines.

So for Nanjing people, which foods can not only ensure diversified and nutritious food intake, but also "eat" lean?

"Nanjing is located in East China, and there are abundant aquatic products such as lake fresh and river fresh, with a light taste, and the characteristics of the Oriental healthy dietary pattern." Xiao Yao introduced that to have a reasonable diet and ensure nutrition, the "Guide" suggests that the intake of high-sugar fruits and high-starch vegetables can be reduced, and low-fat ingredients can be preferred, such as lean meat, skinless chicken breast, fish and shrimp, and low-fat or skimmed milk can be preferred.

The "Guide" pointed out that the diet in the southern region is dominated by rice and noodles, and these high carbohydrates can easily lead to a rapid rise in blood sugar, so it is recommended to replace some refined rice noodles with multigrains and whole grains.

Xiao Yao reminded: "The staple food of Nanjing people is mainly rice, and overweight and obese people can add coarse grains such as brown rice and oats in moderation to reduce the intake of refined white rice noodles, but it is not recommended to take coarse grains as the staple food, which will increase the gastrointestinal burden of the elderly and people with poor digestive function." ”

In order to strive for weight loss effect, many people use the method of abstaining from carbohydrates, in this regard, Xiao Yao said that not eating carbohydrates is a misunderstanding of weight loss, "In fact, the active brain function needs carbs to give support, and many weight loss people refuse carbs is not scientific." Therefore, the guidelines recommend that the energy supply ratio of the three macronutrients is 60%-0% for fat, 0%-0% for protein, and 0%-0% for carbohydrates. ”

Eat more vegetables in spring, eat a light diet in summer, take appropriate supplements in autumn, and eat more warm foods in winter. The "Guide" gives specific recipes for three meals in four seasons more intimately, and the spring vegetables that Nanjing people love to eat, such as Ma Lantou and Capsule, have "shown their faces". "On the basis of respecting the traditional food culture of the region, the "Guide" retains the special diet and provides a scientific dietary plan." Experts explain.

Meal order is also a "magic weapon" for weight loss

A reasonable diet is not only about what you eat, but also about how you eat it.

So how do you eat it?

The Guidelines recommend eating regularly and quantitatively. It is recommended to eat dinner at 00:0-0:0, and it is not advisable to eat any food after dinner, but you can drink water. The "Guidelines" also recommend that meals should be chewed slowly, the same food should be consumed, chewing slowly is conducive to reducing the total amount of food, slowing down the speed of meals can increase satiety, reduce hunger.

The order of eating is also a science. "In addition to regular rations, it is advisable to eat vegetables first, then meat, and finally the staple food." Xiao Yao explained, "Changing the order of meals appropriately is a simple, easy, and effective way to lose weight. The intake of dietary fiber, such as vegetables, can enhance satiety, thereby reducing high-energy intake. ”

In addition, experts recommend that during weight loss, eat a light diet, eat less high-energy foods such as fried foods, sugary baked pastries, candy, fatty meats, and strictly limit alcohol consumption. "We should also pay attention to the combination of exercise, seven points by eating, three points by practice, 'keep your mouth shut and open your legs'." Xiao Yao said, "Sleep is also the key, often staying up late, lack of sleep, irregular work and rest can cause endocrine disorders, fat metabolism abnormalities, obese patients should be according to the circadian biological rhythm, to ensure that the sleep time of about 7 hours a day." ”