With the continuous increase of age, people's bodies are constantly changing, especially in middle age, the body's metabolism begins to decline, and the need for nutrition will be more urgent. What should be eaten and what not to eat, must be done in mind. So, how should middle-aged people eat in spring? Nutritionists say that as long as you remember these 3 points and supplement nutrition, the body will be healthier and you can get sick less.
1: Learn to control calories, for many people, after middle age, the body becomes less obsessive. Even, there are times when some stressed people choose to overeat to relieve stress. In fact, no matter what age group of people, in the daily intake of food, to learn to control calories. Most obesity, diseases, is caused by excessive calorie accumulation leading to excessive fat accumulation. Especially middle-aged and elderly people, we must learn to control the calories we intake. After ensuring sufficient protein intake every day, the intake of fat and sugar should be balanced, and some fatty meat, fried, heavy oil, heavy sugar foods should be eaten less.
In daily life, there are many elderly people who rarely eat meat in order to reduce obesity and reduce the occurrence of diseases, or do not eat meat directly. Actually, this is a wrong approach. No matter what age group people should eat meat, when people reach middle age and old age, they should eat poultry meat in moderation, such as chickens, ducks, and geese. Eat less animal meat, such as pigs, cattle, sheep and sheep. Relatively speaking, poultry meat is more suitable for middle-aged and elderly people.
Then there is to eat less cooked meat and more raw meat. Cooked meat, refers to the meat bought home and eaten directly, such as marinated pig's head, pig's trotters, pig ears, animal fat, etc., these all refer to cooked meat, not only nitrite will exceed the standard, but also endanger human health over time. You can eat more raw meat in moderation, raw meat refers to unprocessed meat, collectively referred to as raw meat.
2: Ensure adequate dietary fiber intake every day. In life, I don't know if you have found that the elderly often have constipation, in fact, this is related to our eating habits. This can occur if the intake of dietary fiber is insufficient for a long time. Of course, this is not the case in every middle-aged and elderly person, but it is better to prevent it before it occurs.
Every day, ensure that you eat about one pound of fresh vegetables and about half a kilogram of seasonal fruits, which is the best way for the elderly to eat. In addition, it is necessary to consume a certain amount of coarse grains, various cereals, beans, various vegetables such as celery, spinach, cabbage, fungi, seaweed foods, fruits can eat some seasonal ones. Intake of a certain amount of vegetables and fruits can not only supplement dietary fiber, but also promote intestinal peristalsis, which is very effective for relieving constipation. According to the amount of nutrition, as well as the friendly attitude to the human body, eat more green leafy vegetables, followed by red and yellow vegetables, and finally white vegetables.
Moreover, it is necessary to eat less essence and eat more rough. Now many foods are refined, the taste is getting better and better, and the nutrition is getting less and less. In fact, this is very unfriendly to the body, especially for the elderly. Middle-aged and elderly people, in the daily diet, should eat more coarse grains and eat less fine grains.
3: Dinner should be eaten less, eat well, eat useful. In many people's concepts, they think that after a busy day, finally in the evening, you can relax well, so you don't pay attention to eating at night, fried, high calories, heavy oil, heavy sugar, from time to time in a few drinks. The more such indulgence, the more it hurts the body the most. For dinner, eat lightly and in small amounts. Why is the average life expectancy of Japanese people so much higher than that of Chinese? In addition to the diet structure, the amount of intake per meal is only 7-8 full, which reduces a large part of the burden on the stomach. Excessive intake of dinner will not only affect the digestive system, but also affect the quality of sleep. For middle-aged and elderly people, in addition to eating less for dinner, they should also eat some easily digestible foods, such as white porridge, tofu, vegetables, fruits, moderate amount of fish and so on.
Knock the point: calcium supplementation is important. In daily life, the vast majority of the elderly have calcium deficiency, so calcium supplementation is particularly important. In addition to eating some calcium tablets and basking in the sun, diet therapy is also very important. In the recipe for each meal, arrange some vegetables or fruits that supplement calcium. Dairy products such as milk, mare's milk, goat milk, yogurt, cheese, milk powder and so on. Soy products, such as soy milk, tofu, curd bamboo, tofu brain, tofu skin and so on. Meat and eggs, such as fish, chicken, lean pork, shrimp skin, shrimp, loach, eggs and so on. Greens, broccoli, shiitake mushrooms, fungus and more. The above foods are not low in calcium, and they are also more suitable for middle-aged and elderly people.
When it is still warm and cold, pay attention to your physical and mental health.
4. Supplement nutrition
After aging, most of the middle-aged and elderly people will have joint problems, walking a few steps on leg pain, unstable steps, arthritis, osteoporosis and other problems are common, these problems are mainly caused by degenerative diseases of the knee joint (aging) and the lack of nutrients in the joints and bones themselves, and the only two-pronged improvement of these problems is tranabutine peptide, which is rich in natural calcium sources of bones and rare nutrients such as turmeric, ginseng, bone collagen, etc., which can supplement the calcium needed for bones, promote bone cell growth, Increase bone density, while being able to inhibit antigenic degeneration in the synovial membrane of the joint, increase joint flexibility, inhibit the occurrence of various joint problems, and ultimately promote bone health, delay joint aging, and make our joints stronger.