During the epidemic, the three highs and weight are out of control! Do Tabata exercise, choose low GI, and eat rainbow bento

After two months of staying at home at level 3 alert for epidemic prevention, the health of patients with three highs has also sounded level 3 alert! Clinically, it has been found that 60% of chronic disease patients from the old, middle-aged and young generations have "three high" indexes that sound the alarm! It turned out that it was because they were unable to go out for exercise, and they ate too much and indiscriminately at home, which caused their cholesterol, weight, blood sugar, and triglycerides to soar. This was really a big warning sign!

Blood test reports from chronic disease patients in the past two months have revealed three high indexes that sound the alarm: 60% of cholesterol, weight, blood sugar, and three acids and liver fat have skyrocketed!

60% of chronic disease patients stay at home for epidemic prevention, three highs raise alarm

Dr. Lu Yunshan from the Family Medicine Department of Maosheng Hospital pointed out that blood test reports from chronic disease patients in the past two months found that the three high indexes were alarming: 60% of the cholesterol, weight, blood sugar, and three acids and liver fats were skyrocketing! Many patients said during their return visit: "I have gained weight because I couldn't go out for exercise during the epidemic prevention period!" This group of patients is not only elderly people, but covers three generations: old, middle-aged and young. Dr. Lu reviewed the situation and found two main reasons: first, Taiwan is currently in the third alert period, people are staying at home for a long time and the amount of outdoor exercise has decreased; second, while at home, the food intake is too much input>output, especially eating too much snacks, biscuits, and fruits, which leads to high cholesterol and soaring weight.

Dr. Lu Yunshan reminded that before the lockdown is lifted, people should exercise regularly and drink plenty of water at home to maintain their body's basal metabolism; they should not eat too much at home and strictly adhere to input≦output. When ordering take-out restaurant food, you should take turns ordering, with low-GI and rainbow bento being the top choices. When the lockdown is slightly lifted in the future, everyone can go jogging outdoors or in the park to regain their health.

Staying at home and losing weight, Tabata is a good exercise solution

It is recommended that people who work from home should get up and walk around regularly to help the body's metabolism. Otherwise, if they sit for too long, they may suffer from piriformis syndrome. It is recommended that you stand up for 10 minutes every 50 minutes of sitting, and sit no more than 7 hours a day. In addition to avoiding long periods of sitting, you can also establish a ritual of exercising at home, aiming to exercise for 150 minutes per week. Dr. Lu said that there are many exercise teaching videos on Youtube for reference. He recommends Tabata, a fat-burning exercise. It is not only convenient but also does not require any equipment. It is a high-intensity exercise that anyone can do at any time. If you are an elderly person, it is recommended that you slowly climb stairs, step on the spot, or do yoga at home. Exercise three times a week to maintain basal metabolism, weight, and avoid cholesterol abnormalities. When the lockdown is slightly lifted in the future, everyone can go jogging outdoors or in the park to regain their health.

Dr. Lu Yunshan explained that as people are staying at home and exercising less, the daily calorie requirement does not need to be that high. The calories consumed should be equal to the calories burned out (Photo provided by Maosheng Hospital)

When staying at home, you should also pay attention to the types and amounts of food you eat. It is best to focus on whole foods, with colorful vegetables paired with meat, eggs, soy and milk. Cooking with a small amount of oil and salt will ensure both deliciousness and health.

Move less, eat less, and don’t overdo it with calories

In addition to exercise, you should also pay attention to the types and amounts of food you eat when you stay at home. It is best to focus on whole foods, with colorful vegetables paired with meat, eggs, soy and milk. Cooking with a small amount of oil and salt will ensure both deliciousness and health. As for processed foods, fast foods, and highly fried foods, they are high in fat, calories, and lack fiber, so it is best to avoid them. As for snacks, biscuits, and fruits, the intake should not be excessive. The most common snack at home is potato chips, but they become more and more delicious and you can finish a whole bag of them before you know it. However, the calories, fat, salt and starch content in them also exceed the standard. Be careful of these landmine foods.

Dr. Lu Yunshan explained that currently people in China are staying at home and exercising less, so the daily calorie demand does not need to be that high. The calories eaten must be equal to the calories consumed, input≦output. Otherwise, the scale will be unbalanced, the three highs will occur, and the body will become fatter. As for patients asking whether they need nutritional supplements? Dr. Lu Yunshan believes that it is not necessary because most nutritional supplements are just calories and at most a moderate supplement of probiotics will suffice.

Remember to order food from take-out restaurants in turn. Low GI and rainbow bento are the way to go.

In addition, in order to support the catering industry through the bleak epidemic, the government encourages people to take out restaurant food, but the biggest problem with take-out food is that it contains too much salt, sugar, and fat! Therefore, Dr. Lu recommends that people do not always choose the same restaurant, but rather diversify their choices. It would be healthier to order more low-GI bento boxes and rainbow food combinations. Furthermore, diabetic patients should especially control their sugar intake, and consume starches, fruits, and sauces in small amounts. As for thickened foods and sugary drinks, they should be avoided.

In addition to food, water intake is even more important. You must not stop drinking water just because you don’t sweat at home. Each person should consume at least 2000cc of water every day to maintain normal body metabolism. Some people drink tea instead of water, which is not the right way. Because of its diuretic properties, it can cause dehydration instead of hydrating the body. Also, when drinking tea, remember to choose sugar-free tea to avoid absorbing too much sugar.