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A |     无论是外出旅游，还是走亲访友，体重管理很重要。如何在享受美食的同时，保持合理膳食呢？掌握好以下妙招，轻松保持健康体重。    After having produced music, soundtracks and songs for more than 100 films over 25 years in various languages, composer Devi Sri Prasad is set to debut as a lead actor. The National Award winner would soon headline a rustic drama reportedly titled Yellamma to be directed by Venu Yeldandi and produced by Dil Raju. According to sources, the makers are presently scouting for the leading lady, and they want to cast a top actress for the part. The project is one of the most-talked about after Venu’s directorial debut, Balagam, became a blockbuster.          Keerthy Suresh clarifies…     Yellamma is one of those projects that has been in the spotlight for months. Earlier, there were reports that actor Nithiin would play the lead actor in the film. Later, it was speculated that Nani would step in, but the buzz soon died down. And reports emerge that Devi Sri Prasad would debut as the lead actor. On the flip side, the leading lady in the film has also been a constant source of speculation. Rumour mongers had it saying that Keerthy Suresh is paired opposite Devi Sri Prasad. She was reportedly the first choice for the lead actress role. But while promoting her upcoming film, Revolver Rani, Keerthy clarified that she is not part of the village drama. The development has turned the spotlight back on the film’s leading lady. The makers are considering names like Sai Pallavi but a lot depends on her availability.          Venu’s directorial debut was a blockbuster     Venu Yeldandi played several roles as a comic and supporting actor – mostly hero’s sidekick. After a hiatus of many years, he took on the mantle of yielding the megaphone. His directorial debut, Balagam, was a runaway hit at the box office. The super success brought him back in the reckoning. His upcoming film, Yellamma is constantly hitting the buzz for casting choices.     Also Read: Janhvi Kapoor, Ram Charan Trek 45 Minutes for ‘Chikiri Chikiri’ song。         　　做好规划，均衡饮食          　　确保每餐营养均衡。

B | 保证食物种类多样化，一日三餐包括谷薯类、蔬菜水果类、禽畜鱼蛋奶类、大豆坚果类等食物，要摄入充足的蛋白质、脂肪、碳水化合物、维生素和矿物质。巧用粗细搭配、荤素搭配、色彩搭配，达到食物多样化，提高食物的吸收利用率。         　　平衡膳食，控制总量          　　健康体重取决于能量摄入与能量消耗的平衡。无论是亲朋聚会还是在外就餐，在控制总能量的基础上，保证食物多样化，有菜有肉有主食，粗细搭配多蔬果，深色蔬菜占一半，控糖限酒要记牢。         　　“三高”食物，尽量远离          　　每日饮食，尽量少选择高能量、高盐、高糖的食物，如油炸食品、含糖烘焙糕点、糖果、果脯、含糖饮料、冰淇淋、盐/糖渍坚果等；多选择富含膳食纤维的食物、天然食物，如全谷物食物、新鲜蔬菜、水果、奶制品、鸡蛋、大豆制品、原味坚果等。         　　规律进餐，科学饮水          　　每日三餐定时定量，避免少餐漏餐和暴饮暴食，这样才有利于保持健康体重。要确保喝足够的水，白开水是最佳选择，每天至少喝8杯水，出汗过多时，可适当补充盐分，维持水电解质平衡。

C |          　　品尝美食，小碗分餐          　　不同地域文化承载着不同的美食，美食不仅能满足人们的味蕾，还可以放松身心，但是美食也潜藏了“危机”，比如高脂、高盐、高糖。因此，尽量在早上和中午享受美食，晚上要少吃，避免消化不良。面对美食诱惑，要有自制力，可用小碗分餐，浅尝辄止，减少单次摄入量。         　　户外运动，减少久坐          　　有氧、抗阻、高强度间歇运动均有助于控制体重，适度中高强度运动有助于体重管理。多参加户外活动，如徒步、骑行、登山等，增加能量消耗，促进新陈代谢。户外活动不仅能锻炼身体，还能促进沟通交流。

D | 减少久坐的时间，每天持续静坐时间不能超过1小时，每45分钟或1小时站起来活动一下。         　　良好睡眠，积极心态          　　睡眠不足或过多都不利于控制体重，会引起体重增加，尤其是内脏脂肪的堆积明显增多。尽量保证良好的睡眠，有助于维持正常的新陈代谢。体重还与人的心理状态相关，保持良好的心理状态有助于保持健康体重。                    责任编辑：李丹。

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Published on:02:28:19