In middle age, the body has changed significantly, and many small problems have come to the door, such as knee pain, weakness in the legs and feet, cramps, etc., and the main reason for this situation is insufficient intake of trace elements and vitamins.
If you want to make yourself strong, the most important thing is to "nourish bones", in other words, calcium supplementation.
When it comes to calcium supplementation, in addition to eating calcium tablets, the first thing that many people think of is drinking milk, in fact, there are many foods that can supplement calcium, especially the following three foods. See if there's anything you like to eat?
1. Three kinds of calcium-supplementing foods
The first is Shopee. It is processed from hairy shrimp and has a high nutritional value, is rich in protein, and has a higher calcium content than other ingredients.
The calcium content in 100 grams of shrimp skin is a staggering 991 mg. However, shrimp skin is not suitable for direct consumption, especially for middle-aged and elderly people, shrimp skin is hard and difficult to digest, and the gastrointestinal digestion function of middle-aged and elderly people is relatively weak, if you eat it directly, indigestion may occur.
You can soak the shrimp skin soft before cooking, for example, you can put the shrimp skin when cooking porridge, which can not only improve the freshness, but also play a role in calcium supplementation, which can be said to kill two birds with one stone.
If you don't have to worry about it, you can also grind the shrimp skin into powder, which can be used instead of monosodium glutamate to improve the freshness when cooking, which is also a good choice.
The second is soybeans. Many people may have vaguely heard that soybeans have high nutritional value, and even folk have the saying that "it is better to have no meat for a day than beans for a day", which shows the status of soybeans in people's hearts.
Soybeans can provide high-quality protein to the human body, and the calcium content is very high, 100 grams of soybeans in the calcium content is 215 mg, although not as good as shrimp skin, but it is also a high-calcium food.
The most important thing is that soybeans are simple and easy to cook, such as the "carrying handle" soybean milk in breakfast, as well as tofu and dried tofu, and they can also be made directly, such as soybeans in sugar water, soybeans in sauce, etc., which are very delicious.
The third type is fungus. Black fungus is a highly nutritious food, and the calcium content in 100 grams of fungus is 375 mg, which is a veritable high-calcium food.
The most important thing is that fungus can not only supplement calcium, but also supplement iron, dietary fiber and other nutrients.
Black fungus is a high-fiber, low-calorie food, and can also have a healthy digestive system, so middle-aged and elderly people can eat more fungus. In addition to being nutritious, black fungus is also very delicious, whether it is cold or stir-fried, the method is simple, and ordinary families can complete it.
Of course, there are not only these three kinds of foods that can supplement calcium, but there are also many ingredients that are also rich in calcium, and people can choose at will according to their preferences.
2. Other calcium-supplementing ingredients
First of all, let's talk about a common ingredient in daily life, which is eggs. Many people may only know that eggs are rich in protein, but they don't know that eggs are also high in calcium.
Regular consumption of eggs can not only have the effect of calcium supplementation, but also the lecithin in eggs can also protect the liver and improve the body's immunity.
The main thing is that there are many ways to make eggs, and they are very delicious whether they are cooked directly or eaten with other ingredients. However, eggs should not be eaten too much, otherwise it may increase the burden on the intestines and cause indigestion.
Moreover, the cholesterol of eggs is relatively high, and people with high blood lipids need to pay attention to the fact that if they consume too much, it is likely to lead to an increase in blood lipids and increase the risk of cardiovascular and cerebrovascular diseases.
There are also nut foods, such as peanuts, walnuts and other nuts, which are not only rich in calcium, but also vitamins and high-quality fats, and have high nutritional value. However, nuts are relatively difficult to digest, and middle-aged and elderly people should control the amount of consumption, otherwise indigestion may occur.
There is an ancient folk saying, "what to eat to make up for what, to form to make up for the form", this still has a certain truth, if you want to raise bones, then you can eat some bones, such as pork ribs or bone broth is a good choice, and pork ribs can be made of many dishes, sweet and sour pork ribs, garlic pork ribs, etc. are "frequent guests" on the table.
As we age, the maintenance of bones cannot be ignored, in addition to drinking milk, calcium supplementation through the diet is also a good choice.
However, supplementing nutrition should also be moderate, otherwise, it is likely to lead to an imbalance of nutrients in the body and affect physical health. It's like you can't drink too much milk, otherwise it's easy to have problems.
3. The dangers of drinking too much milk
In daily life, many people like to drink milk to supplement the nutrients needed by the body, but drinking too much milk may cause a burden on the body.
The first is to affect gastrointestinal function. In fact, many people have lactose intolerance, drinking pure milk may cause abdominal pain, diarrhea symptoms, if you find that you drink milk has the above conditions, then you need to pay attention.
The second is that it affects the kidneys. Pure milk is rich in protein and can supplement various nutrients needed by the body, but it should be noted that patients with chronic kidney disease or kidney failure need to limit their protein intake, and it is best not to drink pure milk.
The third is that it will increase fat and energy. In 100 grams of pure milk, the fat content is 3.2 grams, so obese or diabetic patients should control the amount of drinking, or choose some low-fat pure milk.
Although pure milk contains high-quality protein and can also improve sleep, the nutrients needed by the human body are limited, and excessive supplementation of certain nutrients will lead to an imbalance of nutrients in the body, so don't underestimate this problem.
Unbalanced nutrition may lead to a decrease in resistance, more susceptibility to disease, and muscle strength will also decline, physical strength will decline significantly, and even psychological disorders may occur, because many nutrients have a very strong effect on the metabolic adjustment of the extension system, once the nutrition is unbalanced, it is easy to lead to a high incidence of psychological disorders.
If you want to ensure your health, you must pay more attention to your diet, especially the middle-aged and elderly, your own digestive system and metabolism have slowed down, if you don't pay attention, many diseases will come to your door. So what are some things that are not suitable for middle-aged and elderly people?
Fourth, the six foods that the elderly eat less
First of all, fried food, it is undeniable that fried food is indeed more fragrant, and many people love to eat it very much, such as fried skewers, fried chicken, etc.
However, fried foods are high in fat and calories and can cause a greasy feeling, and they can also increase the risk of obesity and cardiovascular disease.
In particular, the oil used in many fried foods may be reused, and the oil will deteriorate, which is likely to produce carcinogens, so it is not recommended for people to consume too much fried food.
The second is visceral products. All kinds of animal offal are also very popular ingredients, such as duck intestines, pork liver, etc., but it should be noted that offal products contain more fat and cholesterol, and people with high blood pressure and high blood lipids need to pay attention.
In addition, offal usually contains high levels of fat and salt during the production process, and long-term intake may increase the risk of cardiovascular disease.
The third type is pickled dishes. This kind of food is also very common in daily life, such as pickled cucumbers, capers, etc., this kind of food may use a lot of edible salt in the production process, but the human body is not suitable for long-term intake of excessive salt, otherwise it is likely to affect the kidneys, causing high blood pressure and other health problems.
The fourth type is leftovers. Many families have leftovers, and in order to avoid waste, most people will put the leftovers in the refrigerator with the intention of continuing to eat them next time.
However, this kind of leftovers is dangerous, even if it is stored in the refrigerator, there may be nutrient loss and microbial reproduction, especially blanched green leafy vegetables or cold vegetables, which may lead to the loss of nutritional value when stored for a long time.
Of course, no one can guarantee that the amount of food is just right, but also try to minimize the amount of leftovers, and strive to eat them all next time, so as to avoid waste and ensure their health.
The fifth is smoked products, such as sausages, bacon, etc., these foods are very delicious, but they are high in fat and salt, and if you consume too much, you may increase the risk of cardiovascular disease.
And because it is smoked, harmful substances may also be produced during the production process, and there are potential risks.
Then there is spoiled food. Food has an expiration date, and if it expires, the food may deteriorate, and the taste and appearance may change.
Some people may not have paid attention to the spoiled food by mistake, while others do not take it seriously and feel that the food that has just expired can be eaten and do not want to waste it.
However, spoiled food may contain a lot of bacteria and mold, and the nutritional value has been lost, if you eat it, you are likely to get food poisoning, so you should be careful.
Not only middle-aged and elderly people, but also young people should eat less of these foods, and don't act recklessly because they are young. You may feel that there is nothing wrong when you are young, but when you reach middle age, problems that you didn't pay attention to when you were young will come to your door.
For example, some young people pursue beauty, even in winter, they are not willing to wear bloated and heavy cotton clothes, and rely entirely on themselves to resist the cold, which may be fine when they are young, but when they get older, they may have leg pain or bone pain.
end
We have to admit that when we reach a certain age, our physical fitness declines significantly, and many diseases may come to our door, in order to get rid of this situation, the best thing to do is to pay more attention to it, especially in diet and exercise.
The diet is mainly light, and you can eat more nutritious foods, such as fungus, eggs, and so on.
Exercise should not be forgotten, middle-aged and elderly people may not be suitable for intense exercise, then you can choose some simple and soothing exercises, such as jogging, swimming or tai chi, etc., as long as you can pay attention to these two points, I believe that people can be healthier and live longer.