"Mom, what will you have for breakfast tomorrow," Xiao Feng, who had just finished dinner, was already thinking about tomorrow's breakfast.
Aunt Zhang replied, "Porridge, steamed buns!" ”
"Eat this again, people report that they should eat less steamed porridge for breakfast, and I don't want to eat these." I want milk, bread, sausages. Xiao Feng muttered.
"What nonsense, we have been eating like this for decades, not all of them are healthy and healthy. Just you, what a mess you eat day by day, and eat sausages early in the morning" Aunt Zhang glared and walked away.
In everyday life, similar conversations are constantly playing out in every household. The breakfast eating habits of the elderly and children in the family are becoming more and more different, so should we eat steamed buns and porridge for breakfast? How should I eat to be low-fat and satiety and healthy?
First, steamed buns and porridge are breakfast culture in many regions, why eat less?
China is a big food country with delicious food. There are countless types of breakfast, including soy milk fritters, xiaolongbao, fried dumplings and so on. In some areas, steamed buns and porridge are many popular breakfasts.
However, some experts have suggested that middle-aged and elderly people should eat as little steamed buns as possible and drink porridge. In this regard, many middle-aged and elderly friends expressed great incomprehension. It is clear that he has eaten food for decades, and the economy is full, but now he recommends eating less, why is it?
As we all know, the intake of fiber can promote intestinal peristalsis and promote human digestion. As a high-precision grain that has been removed from food fiber, long-term consumption of steamed buns will only lead to insufficient intake of fiber, vitamins and other substances, making people more prone to constipation and hemorrhoids.
Moreover, steamed buns are rich in starch, which is generally digested and absorbed by the body to form sugar needed for daily activities, which may cause blood sugar to rise for diabetics. In addition, if the long-term single intake of steamed buns as a staple food can only supplement the carbohydrates needed by the human body, it will lead to insufficient intake of other vitamins, proteins and other nutrients, resulting in single nutrition and causing human diseases.
In addition to steamed buns, porridge should not be eaten more. Porridge is a liquid food that occupies a large volume in the stomach when consumed. If consumed for a long time, it will not only dilute gastric juice but also cause the stomach to swell, weakening the digestive function of the stomach.
Moreover, porridge is relatively soft and rotten, easy to swallow without chewing, which will reduce the secretion of salivary amylase in the mouth in the long run. Too little oral enzyme secretion will directly reduce the digestibility of food in the mouth, so that food directly enters the stomach, increasing the burden on the stomach, and then affecting the absorption of food in the gastrointestinal tract.
Therefore, it is recommended that middle-aged and elderly people should eat less steamed buns and porridge, pay more attention to supplementing nutrition, pay attention to diet and physical health.
Second, middle-aged and elderly people eat more of these for breakfast, low-fat and full and healthy!
In recent years, with the economic development, people have paid more and more attention to physical health. Whether young or old, people are increasingly inclined to eat foods with less salt and less oil, fewer calories and a strong sense of satiety.
So which foods are low-fat and satiety and healthy? Next, let's learn about the low-fat and satiety foods that are suitable for middle-aged and elderly friends.
1. Sweet potatoes
Sweet potatoes, also known as sweet potatoes, are root plants. It has a red skin and golden flesh, and is known as "longevity food".
According to the "Compendium of Materia Medica", sweet potatoes have the functions of "replenishing deficiency, invigorating qi, strengthening the spleen and stomach, and strengthening kidney yin".
Sweet potatoes are not only rich in protein, amino acids, vitamins, calcium and phosphorus and other minerals, but also rich in dietary fiber, they will swell after contact with water, increase people's satiety, so that the human body eats less. And the calories contained are less, equivalent to 30% of the calories contained in rice, which can effectively prevent the conversion of sugars into fat, which is more suitable for people who lose weight.
In addition, sweet potatoes are rich in β-carotene, which can resist oxidative damage, protect liver cell membranes, promote liver cell regeneration, and then slowly repair liver damage.
It can be said that sweet potatoes are a kind of food that is easy to fill and has high nutritional and medicinal value.
2. Corn
For many young people, eating a stick of corn for breakfast is an excellent choice, which can be full and not easy to gain weight.
Indeed, corn is also one of the healthy foods for low-fat satiety. It is rich in dietary fiber, which cannot be absorbed by the human intestine, which is very suitable for people who need to lose weight and low fat. In addition, corn contains the anti-cancer factor glutathione, which can bind to a variety of carcinogens in the body to inactivate and play an anti-cancer role.
Corn function aside, its taste is extremely delicious and it is one of the rare delicacies. However, it should be noted that when we use corn as the main source of food, we should appropriately reduce the intake of other staple foods such as rice and noodles, and not eat too much;
In addition, corn lacks tryptophan, it is recommended not to eat alone, you can properly combine with some vegetables or beans; The most critical point is that corn should never be eaten after mold, not only corn, but all spoiled food is not edible, which will damage your own health.
3. Eggs
Speaking of breakfast, everyone can't help but think of his standard, eggs. Eggs are not only inexpensive, but also have high nutritional value.
Its egg yolk is also rich in the third nutrient, lecithin. Lecithin contains more choline, which can reduce fat deposition, promote fat degradation and excretion, and effectively protect the liver and prevent cirrhosis.
In addition, lecithin also has the effect of breaking down oil, it can dissolve particles attached to the blood vessel wall, promote blood flow, so it is called "blood vessel clearance." And the protein rich in eggs can provide continuous and stable energy, delay gastric emptying time, and increase satiety. It can be seen that eggs rich in lecithin are indeed low-fat and satiety.
But it should be noted that especially for infants, middle-aged and elderly people. Lecithin-rich egg yolks are not easy to digest and should not be consumed excessively, otherwise it is easy to cause problems such as indigestion.
In daily life, people generally choose to process eggs through cooking methods such as frying, steaming and frying. However, according to relevant studies, compared with scrambled eggs and fried eggs, the absorption rate of boiled eggs is 99%, which is more conducive to human health. Therefore, doctors recommend eating a boiled egg for breakfast to increase nutrition.
3. How to eat breakfast, lunch and dinner healthier?
Sunrise and sunset are China's living habits that have lasted for thousands of years. People need to have a good body in life and work, and three meals a day is an indispensable process for us to obtain nutrition and meet the needs of the body. So how can we eat to make ourselves healthier?
According to relevant studies, 30% of the nutrients needed by people in a day come from breakfast, 40% from lunch, and the remaining 30% from dinner. People's daily activities are inseparable from the supply of energy, and a reasonable combination of meals for each meal can make our bodies more mentally healthy.
If you do not eat breakfast for a long time, it will not only cause hypoglycemia, but also cause problems such as lack of concentration, dizziness, and brain dysfunction; It is also more likely to suffer from gallstones, and even more will break the balance of the body's biological clock, resulting in the body not being nourished for a long time, which in turn affects people's life expectancy.
As a breakfast to start the day, it is generally recommended to eat at 7 to 8 o'clock in the morning.
When choosing a breakfast pairing, it is recommended to combine staple foods with some fresh fruits and vegetables for balanced nutrition. Staple foods can be selected fiber-rich coarse grain steamed buns, bread, etc.; The rest can be served with protein-rich soy milk, milk, and vitamin-rich juices or vegetables.
When eating breakfast, you should choose easily digestible, loose food, and try to avoid ingesting too greasy and irritating items. At the same time, you can properly replenish a little water, which is conducive to the secretion of digestive juices and better promotes the digestion and absorption of food.
After a morning of work, having a lunch is the main source of energy for the afternoon. According to relevant surveys, people's gastric acid secretion is most balanced at 12 noon, which helps the digestion and absorption of food. Therefore, it is recommended to choose between 11 and 13 o'clock for lunch.
In choosing lunch items, it is recommended to choose carbohydrates such as rice, protein-rich meats and fiber-rich vegetables such as green vegetables. Balanced nutrition control, maintain a healthy eating habit low in oil, sugar and salt.
In the evening, people will feel extremely tired after a day of work, because long hours of work exhaust the body's energy. In order to maintain normal physiological needs at night, dinner needs to be eaten regularly at 5-7 o'clock in the evening, and the latest should not exceed 8 o'clock.
Studies have shown that compared with people who eat 4 hours before bed, the closer to sleep time for dinner, the less insulin secretion and the higher the amount of sugar in the blood.
However, because people basically no longer continue to work after dinner, the demand for exercise is not large, and they should eat less for dinner because of their own health considerations. Eating too much without exercise will make people fat, long-term obesity will cause hyperlipidemia, high blood pressure and other problems, endangering human health.
Therefore, people try to choose cereals as much as possible in the choice of dinner meals, eat fiber-rich vegetables, and minimize the intake of animal fats. At the same time, pay attention to a light diet and do not drink caffeinated beverages. Caffeine excites the cerebral cortex and affects our nighttime sleep.
Fourth, the elderly to stay healthy, to do these things!
According to the "Healthy China Action (2019 ~ 2030)" "Health Promotion Action for the Elderly", the overall health of the elderly in mainland China is not optimistic, and nearly 180 million elderly people suffer from chronic diseases. Protecting the health of the elderly is an urgent matter. Next, let's talk about how to keep the elderly healthy from the following aspects.
The first is to eat healthy. As people age, the functions of various tissues of the human body begin to weaken, immunity declines, and various diseases occur. Such as hypertension, hyperlipidemia, cardiovascular and cerebrovascular diseases and so on. Diet control is one of the important ways to effectively control hypertension and prevent cardiovascular disease.
The elderly should learn to balance their dietary intake, that is, breakfast, lunch, and Chinese food intake should be balanced, not too much and too little in one meal. Over time, it can cause digestive diseases in the human body.
At the same time, in terms of dietary intake, we should pay attention to comprehensive nutrition and diversification. Appropriate intake of cereals and other foods, including corn, sweet potatoes, buckwheat, etc.; Regular intake of dairy products, soy products, such as milk, soybeans, etc., every day to supplement the calcium content required by the human body and prevent osteoporosis; consumption of digestible, fatty meat and fish foods; Avoid high salt and sugar intake, and try to use less oil cooking methods such as steaming.
Secondly, exercise in moderation. As the old saying goes: a hundred steps after a meal, live to ninety-nine.
Proper exercise not only helps to boost human metabolism, but also greatly increases lung capacity. Thereby increasing the blood oxygen supply of the heart machine, improving myocardial metabolism and delaying cardiac aging.
According to relevant studies, exercise is the opening of the capillary network in the muscle. It can make muscles get enough blood and nutrients, which in turn makes muscles more elastic and bones stronger.
Therefore, doctors recommend that middle-aged and elderly people should be able to exercise 2-3 times a week. However, it should be noted that middle-aged and elderly people should try to avoid more intense exercise, and can take a walk after a meal, dance square dance, play tai chi, and play chess.
In addition to this, regular medical examinations are required. As a group with a high incidence of diseases, the health of middle-aged and elderly people not only requires daily care, but also regular physical examination.
Regular medical check-ups are something that is responsible for yourself and your family. According to national documents, the elderly need to undergo a physical examination once a year and carry out targeted screening of cardiovascular and cerebrovascular diseases. Early detection of potential disease risks, early diagnosis and early treatment.
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