In the life of middle-aged and elderly people, they always like to pinch a few melon seeds or break a few crispy peanuts when they are hungry. However, doctors shook their heads and said that such a habit was not good for health.
It's not that these snacks are bad, but for middle-aged and elderly friends, eating healthy is really good. In addition to melon seeds and peanuts, what other snacks can not only satisfy the appetite, but also add points to the body.
1. Misconceptions about the diet of middle-aged and elderly people: the hidden dangers of melon seeds and peanuts
Melon seeds and peanuts are fragrant to chew, but did you know that they are high-fat, high-calorie "little experts". If you are not careful, eating too much is easy to make people fat, and the metabolism of our middle-aged and elderly people is already slow, and as soon as fat accumulates, the lower abdomen will come out.
What's more, these fats can also sneak into the blood vessels, increasing the risk of cardiovascular disease. Studies have shown that there is a non-negligible link between high-fat diets and cardiovascular disease.
2. Black sesame seeds: the dual benefits of beauty and bone building
Black sesame seeds, that's a good thing. The vitamin E and calcium contained in it are simply a "talisman" for middle-aged and elderly people. Vitamin E is not only antioxidant, but also restores radiance to your skin, which has been proven by many studies.
As for calcium, not to mention, it is simply a good hand for preventing osteoporosis. You think, on the one hand, it can make you beautiful, and on the other hand, it can also make your bones hard, and if you don't eat this black sesame seed, you will lose a lot.
Moreover, despite the inconspicuousness of this small black sesame seed, it also helps to improve the problem of dry and yellow skin, making people look a lot younger.
You see, those who eat black sesame seeds a lot not only have good skin, but also strong bones. These are real money data to speak, if you don't believe you, just try.
3. Red dates: natural blood tonic products
Jujube has been known as a "natural vitamin pill" since ancient times, and its benefits for middle-aged and elderly people are countless. Jujube is rich in iron, which is especially important for middle-aged and elderly people with anemia.
Anemia is more common in middle-aged and older people, and iron is an essential component of hematopoiesis. The iron in jujube can promote the synthesis of hemoglobin, thereby improving the oxygen-carrying capacity of the blood and relieving fatigue and shortness of breath caused by anemia.
In addition, jujube is also rich in vitamin C, which not only helps to enhance iron absorption, but also improves the body's immunity. Vitamin C is a powerful antioxidant that neutralizes free radicals in the body and slows down cell aging.
A study published in the Journal of Nutrition showed that middle-aged and older adults who regularly consumed foods high in vitamin C had smoother skin and slower signs of aging.
Jujubes are also eaten in a variety of ways, they can be eaten directly, or they can be used to soak in water and cook porridge.
However, it should be noted that although red dates are good, they should not be consumed in excess, especially for diabetic patients, as excessive sugar intake may affect blood sugar control.
4. Walnut: the guardian of the brain and heart
Walnut is known as the "heart and brain protector of the plant kingdom". A rich source of omega-3 fatty acids, which are essential for heart health.
It can help reduce LDL cholesterol in the blood (known as "bad cholesterol") while raising levels of HDL cholesterol (known as "good cholesterol").
A study in the Journal of the American Heart Association showed that regular consumption of foods rich in omega-3 fatty acids, such as walnuts, can significantly reduce the risk of heart disease.
Omega-3 fatty acids are equally important for brain health. It is one of the main components that make up the cell membranes of the brain and is essential for maintaining cognitive function. Studies have found that omega-3 fatty acid intake is directly linked to improved memory and prevention of cognitive decline.
Walnuts can also be eaten flexibly, whether they are eaten directly, made into walnut syrup, walnut powder, or added to oatmeal. However, it should be noted that although walnuts are good, they also contain high calories, so it is good to eat them in moderation.
For middle-aged and elderly people, choosing foods that are good for health and eating them in moderation is the key to maintaining a healthy lifestyle. While enjoying delicious food, it is also necessary to ensure that the nutrition is balanced, such a diet will accompany us to go further and live a healthier life.
5. Blueberries: antioxidant little experts
Blueberries, this tiny berry, are known as an antioxidant superfood. They are rich in antioxidants – anthocyanins, which play an important role in fighting free radicals and protecting cells from damage.
For middle-aged and elderly people, blueberries can not only help improve memory, but also slow down the aging process of the brain. A study in the United States in the elderly found that regular intake of blueberries rich in anthocyanins can significantly improve cognitive function and reduce the risk of cognitive decline.
Blueberries can be eaten in a variety of ways, either as they are or added to yogurt or oatmeal, making them a delicious and healthy breakfast choice.
However, it is important to note that despite the many benefits of blueberries, moderate consumption is still key to avoid the health problems associated with excessive sugar intake.
6. General advice: the importance of a balanced diet and lifestyle
A single food cannot meet all of the body's nutritional needs. A balanced diet, combined with a variety of foods, ensures that the body is getting all the essential nutrients.
For middle-aged and elderly people, maintaining healthy lifestyle habits is not only about eating right, but also about getting proper physical exercise, getting enough sleep, and participating in an active social life.
The medical profession has long emphasized that prevention is better than cure. Therefore, while choosing healthy snacks, we should also pay attention to the overall lifestyle adjustment.
Regular physical examinations, understanding one's health status, and adjusting one's diet and lifestyle habits according to the doctor's recommendations are of inestimable value for improving the quality of life and preventing the occurrence of diseases.
summary
A healthy lifestyle is a synthesis that includes, but is not limited to, healthy dietary choices. Middle-aged and elderly people should pay attention to the intake of nutritious, low-sugar and low-fat foods, combined with moderate exercise and a positive attitude, in order to ensure health and longevity.
Every small change can lead to a big improvement in quality of life. We encourage each middle-aged and elderly friend to develop and follow a healthy life plan suitable for themselves according to their own situation, so that health will accompany us throughout our lives.