"I'm old, so I'll eat less meat!"
"It's not good to eat more meat, or eat less food, it's healthier!"
For many middle-aged and elderly people, whenever they are allowed to eat meat, they will come to this sentence.
Nowadays, the number of middle-aged and elderly people suffering from the three higher chronic diseases is also gradually increasing, and doctors often remind them to pay attention to their diet and eat more vegetables.
This has led to many middle-aged and elderly people refusing to eat meat, for fear that eating meat will lead to three highs.
However, for meat, do middle-aged and elderly people really want to eat less chicken, duck and fish meat?
Do not eat meat, be careful of malnutrition
According to 2002, the comprehensive nutrition survey of mainland residents showed that the current incidence of low body weight in the elderly over 60 years old is 17.6%, which is 2 times that of people over 45-59 years old, and the anemia rate is 25.6%, which is much higher than that of middle-aged people.
With the increase of age, the various functions of the human body have begun to decline and age, especially the elderly over 60 years old, who are more likely to have metabolic disorders.
Coupled with reduced physical activity, loose teeth, etc., it leads to loss of appetite and insufficient nutritional intake.
Meat is rich in protein and trace elements and fat, which can provide energy for human body functions, middle-aged and elderly friends to eat some meat appropriately, supplement the nutrients needed by the body.
Among them, red meat is also in line with heme iron, and the absorption rate is extremely high, which is of great significance for the prevention of iron deficiency anemia.
Chicken, duck and fish meat..... This type of white meat is also a very good choice
First of all, fish contains unsaturated fatty acids, rich in high-quality protein, not only easy for the human body to digest and absorb, but also to reduce the body's triglycerides, thereby enhancing the elasticity of blood vessels, middle-aged and elderly friends can eat in moderation.
During the consumption process, you can choose to remove the chicken skin, because most of the fat is contained in the layer under the chicken skin. Duck meat belongs to the sweet and cool, especially suitable for the easy to fire physique of middle-aged and elderly friends, not only can quench thirst, detoxification and diuresis, but also for the human body to supplement protein and other nutrients.
The meat that you really want to eat less is mainly these 4 types of meat
Middle-aged and elderly people should really eat less food, most people are not yet aware:
First, fried meat
Pot wrapped meat, back pot meat, pork belly, sweet and sour meat and other such meats, not only delicious taste, but also crispy taste, is the favorite of many friends.
But for middle-aged and elderly friends, you should eat less of these fried meats.
First of all, after the fried meat is cooked at high temperature, the nutrients originally contained are basically exhausted, and polycyclic aromatic hydrocarbons will be produced, which will provide "nutrition" to the bad cells in the body, and at the same time, excessive consumption will also induce obesity.
Second, cured meats
Chinese mainland because the environment has created different eating habits, there will be a variety of flavors of cured meat or bacon, it does not matter if you eat it once in a while, but if you eat it regularly, it will also affect people's health.
This meat contains benzopyrene, a strong carcinogen that increases people's risk of cancer over the years.
Third, processed meat
According to relevant data surveys, people who regularly eat processed meat have a fairly high cholesterol in their blood, which increases people's risk of heart disease.
These meats are very rich in saturated fatty acids, which will increase the cholesterol content, which will cause poor blood circulation and even blocked blood vessels.
Especially for people with high blood lipids and high cholesterol, they should eat less of this type of meat.
Does eating meat cause elevated cholesterol?
Many people are afraid that eating too much meat will cause cholesterol to rise, which will lead to cardiovascular disease and three high diseases.
But in fact, meat cholesterol does not have much effect on raising human cholesterol.
The two main sources of cholesterol in the human body ---- liver synthesis (70%-80%), and only a small part comes from diet.
The cholesterol in food is only a lipid, which is the nutrient needed by the human body, which is the main component of the human cell membrane, and it is also a synthetic vitamin D, bile and some hormones.
Rather than worrying about cholesterol, it's better to pay attention to fat
The above introduced several foods, middle-aged and elderly friends should eat less, because these foods are not only difficult to digest, but also lead to middle-aged and elderly friends to increase the number of problems such as fatty liver, obesity, high blood sugar, etc., so we must control the degree!
Of course, the most important thing is that the 4 words ---- nutritional balance!
bibliography:
[1] WANG Huijun, ZHANG Bing, WANG Zhihong, et al. Dietary nutrient intake status and change trend of nine provinces and regions in China from 1991 to 2009 (4) 50-79 Protein intake status and change trend of residents. Acta Nutritional Science,2011,33(5):446-451