Muscle loss is severely afraid of disability! 3 secrets for nourishing muscles: eating meat is not enough, and not enough powder is not enough

Many people are 40 years old and it is still difficult to stop muscle loss by exercising alone, and muscle building myths emerge. Yan Qihua, director of the Family and Community Medical Department of the Affiliated Hospital of Zhongshan Medical University, said that in order to avoid sarcopenia, most people think that eating meat can increase muscle mass, and ignore the importance of a balanced diet, especially the intake of powder.

Eating meat alone cannot effectively increase muscle mass.

Mr. Chen, 81, has difficulty moving and poor appetite after mid-spray. His weight dropped to 46 kg. After medical intervention, he has been involved in balanced nutrients for 1.5 months. He used a flex belt, a grip device, etc. to perform muscle strength exercise. His weight increased by 4.8 kg, and his muscle strength and muscle mass increased by 10%. He could walk as a walker.

Color Hua said that many people want to gain muscle and reduce weight by eating protein foods. For example, eating meat reduces weight. In fact, only eating meat will only be eaten without enough heat, and the meat you eat will become hot and burn. Not only will the heat be produced, but the waste after protein burning will accumulate in the body, just like tearing a house with ingredient, which is not a good practice. The correct way is to make a balanced diet, including the powder (hot amount) and the weight of each kilogram should maintain a heat amount of 30 calories, and the amount of about one palm-sized meal should be eaten for each meal.

Muscle loss may lead to dysfunction and disability, and the risk of infection increases.

In addition to affecting self-care ability, muscle loss can also lead to dysfunction and disability, increasing the risk of infection and even death. Yan Qihua pointed out that increasing muscle loss is related to age. After the age of 40, the muscles will decrease rapidly at an average rate of 8% every 10 years. Nearly one-third of the muscles may be lost from 40 to 80. If you find that your physical strength is worse, your strength is smaller, or you will get wheezing when you walk to the second floor, dozing off in the afternoon, etc., it may be that sarcopenia will come to the door, and you must not normalize the symptoms.

Quanhua said that after the age of 40, in order to avoid falling into a slight and malicious cycle of muscle loss, poor movement, poor appetite, poor nutrition and insufficient muscle stimulation, it is also important to strengthen the muscles. In addition to doing three resistance exercises a week, a balanced diet is also important.

If you are busy with work, it is recommended to balance nutrients to replenish heat and absorb protein, avoid the body's priority of decomposing the protein in the muscles as a source of energy, ensure sufficient energy, and generate the nutrients required for muscles. Only by gaining muscle through scientific methods can you achieve twice the result with half the effort.

About Sarcopenia

Disease Development: After 40, muscles will decrease rapidly at an average rate of 8% every 10 years, and nearly one-third of them may be lost from 40 to 80 years old.

Symptoms: physical strength becomes worse, strength becomes smaller, you will get wheezing when you walk to the second floor, dozing off in the afternoon…

Intermixed disease: recognize dysfunction and disability, increase the risk of infection and death, and affect the ability to take care of yourself.

Secrets of nourishing skin:

1. Balanced diet: Both powder and meat should be taken, and sufficient heat and protein should be included.

2. Replenish nutrients at appropriate times, vitamin D is indispensable.

3. 3 resistance movements

(Responsible editor: Ye Zicen)