Aunt Ma is 65 years old this year, and has always had high blood pressure, so she is particularly concerned about her diet, Aunt Ma heard that eggs are nutritious and beneficial to the body, so she insists on eating 4 eggs every day, thinking that this can supplement nutrition. (Editor: Dragonfly)
When the daughter found out about her mother's habit, she was a little worried, so she reminded her mother: "Mom, eggs are high in cholesterol, and it's not good for you to eat them every day." ”
When Aunt Ma heard this, she frowned, and said with some displeasure: "I'm not here to supplement nutrition, eggs are a good thing." ”
As a result, the latest physical examination report showed that Aunt Ma's cholesterol index was high, which made Aunt Ma's heart particularly uncomfortable.
She began to reflect, is this egg really the culprit that causes high cholesterol?
So, for the elderly, how should breakfast be eaten in order to meet nutritional needs and avoid potential health risks?
01
For the elderly, breakfast is not only the first meal to start the day, but also a very important source of nutrition for the day.
The right breakfast choices can help seniors better cope with the physiological demands and activity load of the day.
Moderate intake of eggs as a source of high-quality protein is indeed beneficial for the elderly, however, excessive consumption of eggs can lead to an increase in cholesterol, which can increase the risk of cardiovascular disease.
Therefore, the elderly need to control the amount of eggs when ingesting them, and they cannot blindly eat them in large quantities.
02
1. Easy to digest
As the elderly age, the digestive function of the elderly gradually weakens, so you should choose foods that are easy to digest and absorb for breakfast, such as soft multigrain porridge and steamed eggs instead of fried eggs, to reduce the burden on the stomach and intestines.
2. High-quality protein
Protein is an important nutrient for maintaining various functions of the body, and the breakfast of the elderly should contain an appropriate amount of high-quality protein sources, such as eggs, milk, soy products, etc., which can not only provide adequate nutrition, but also promote good health.
3. Diversity
To ensure a complete nutritional intake, an older person's breakfast should include a variety of food types, with whole grains, fresh vegetables and fruits providing essential vitamins, minerals, and dietary fiber, and nuts and seeds being good sources of healthy fats.
A nutritious and balanced breakfast can help seniors maintain physical function and reduce the risk of chronic diseases.
03
1. Don't be too salty
High-salt diets are the main culprits for many diseases such as high blood pressure and heart disease, and older adults should reduce their intake of processed foods and pickles for breakfast to control their daily salt intake.
2. Don't be greasy
Fatty foods not only increase the risk of cardiovascular disease, but also increase the burden on the digestive system.
Older people should avoid fried foods and fatty meats for breakfast and choose foods that are cooked more gently, such as boiled or steamed foods.
3. Don't eat too late
Eating regularly helps the body establish a stable biological clock and maintain a normal metabolic rate.
The elderly should develop the habit of eating early in the morning and avoid delaying breakfast, so as not to affect the body's digestion and absorption and appetite for subsequent meals.
4. Don't be too sweet
Consuming too much sugar can not only lead to weight gain, but it may also increase the risk of chronic diseases such as diabetes.
Older adults should reduce sugar intake for breakfast, avoid overly sweet foods and beverages, and choose foods and drinks that are naturally low in sugar or sugar-free.
04
1. Oatmeal porridge and polenta
Not only do these multigrain porridges provide a wealth of nutrients, but they also provide long-lasting energy and avoid sharp fluctuations in blood sugar levels.
Oats and corn are rich in dietary fiber, which can help improve digestive health and reduce the risk of cardiovascular disease.
2. Pure milk
Milk is a good source of protein and calcium, especially for older people who need calcium supplementation to prevent osteoporosis, and pure milk also contains a variety of vitamins and minerals that can help maintain the body's essential functions.
3. Black sesame paste
Black sesame seeds are a traditional health food, rich in trace elements and vitamins, especially calcium and iron, which have a significant effect on preventing anemia and strengthening bones.
Black sesame paste can not only improve nutrient intake for seniors, but also help reduce the risk of chronic diseases through its natural plant-based ingredients, such as antioxidants.
In addition, black sesame paste has a smooth texture and is easy to digest and absorb, making it perfect for breakfast.
4. Soy milk and whole wheat bread
Soy milk is a low-fat, high-protein plant-based drink, rich in soy isoflavones, which have certain benefits for regulating blood lipids.
Paired with whole-wheat bread, it not only provides more dietary fiber and promotes intestinal health, but also provides stable energy and avoids rapid fluctuations in blood sugar levels.
5. Fresh fruits and vegetables
Adding a moderate amount of fresh fruits and vegetables to breakfast can provide a rich diet of the elderly with vitamins and minerals, promote the body's antioxidant capacity, and strengthen the immune system.
Choose dark fruits and vegetables such as blueberries, strawberries, spinach and carrots, which are high in antioxidants and are good for your health.
A healthy breakfast is a source of vitality for the day, especially for the elderly, a balanced breakfast can not only provide the energy needed for the whole day, but also help maintain the normal functioning of various body functions and prevent diseases.
I hope that everyone can pay attention to their eating habits, achieve a scientific and reasonable diet, and lay a solid foundation for health and longevity.