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68-year-old Uncle Wang likes to eat noodles on weekdays, a bowl of Yangchun noodles for breakfast, two meat buns for lunch, and a bowl of fried noodles for dinner, three meals a day. The children advised him to eat less pasta and more vegetables, but Uncle Wang always disagreed: "I've eaten noodles all my life, isn't it good? Besides, how can there be less staple food, where can I find a sense of fullness if there are fewer noodles?"
However, a recent physical examination surprised Uncle Wang. The doctor told him that his blood lipids were seriously exceeded, and his cholesterol and triglycerides were much higher than normal, and if he did not control it, it was likely to induce cardiovascular and cerebrovascular diseases. Uncle Wang realized the seriousness of the matter and hurriedly asked the doctor what to do.
The doctor carefully looked at Uncle Wang's diet records, shook his head and said, "Uncle Wang, your diet is too unreasonable. Three staple foods a day, all of which are pasta, is simply 'ripening' for high blood lipids!
The main ingredient of noodles is refined flour, which is a high-sugar food, and eating too much will not only increase the blood sugar burden, but also induce dyslipidemia. Coupled with your favorite meat buns and fried noodles, not to mention the high calories, there are also a lot of saturated fats and trans fats, and over time, high blood lipids are inevitable. "
Uncle Wang looked annoyed: "Oh, I know that it makes sense that my children don't let me eat noodles." But doctor, I'm at my age, I've eaten noodles all my life, and I can't change it all at once. Besides, if you don't eat staple food, what do you eat?"
The doctor smiled and comforted him: "Uncle Wang, you don't have to stop eating noodles all at once, it's okay to eat some appropriately." But remember 'three less and one more': eat less refined flour products, eat less seasonings with high salt and oil, eat less large portions, and eat more vegetables and fruits.
If you really want to eat noodles, you can choose whole wheat noodles, buckwheat noodles and other coarse grain products, which can not only satisfy the taste, but also consume more dietary fiber, which is good for controlling blood lipids. "
Uncle Wang was thoughtful: "Doctor, did you just say that you should eat more '2 things', do you mean vegetables and fruits?"
The doctor nodded: "Yes, vegetables and fruits are the 'heart guards' of the elderly. Vegetables are rich in dietary fiber, which can block cholesterol absorption and promote cholesterol excretion; Fruits are rich in antioxidants, which can inhibit the formation of vascular plaque and protect cardiovascular health. Ensuring the intake of about 500 grams of vegetables and fruits every day is beneficial to controlling blood lipids.
In addition, soy products such as tofu and soy milk are also good food choices, and soy protein can significantly lower cholesterol, and the elderly can eat some often. "
As a staple food, pasta has a long history in the mainland, especially in the northern region, and it occupies half of the diet. Many elderly people are accustomed to eating noodles for three meals a day, thinking that they can only be satisfied if they eat staple foods.
As everyone knows, long-term consumption of a large amount of refined pasta will not only cause blood sugar fluctuations, but also induce blood lipid disorders, which is the "trigger" of cardiovascular diseases.
In fact, the risk of "hyperlipidemia" in pasta mainly comes from three aspects:
One is refined flour. The refining process removes the nutrient-rich parts such as wheat bran and wheat germ, leaving only the starch-based endosperm, which is a high-sugar food with a high glycemic index, and eating too much can easily cause blood sugar fluctuations, induce insulin resistance and dyslipidemia.
The second is a seasoning with high salt and high oil. Many pasta dishes, such as fried noodles and meat buns, have heavy oils and salt, high calories, high saturated fat content, and may also have trans fats, which are the "culprits" that induce hyperlipidemia.
The third is that the consumption is too large. Many elderly people can eat a large bowl of noodles in one meal, and the calories are far beyond the standard, and over time, fat accumulation and high blood lipids will quietly come.
So, how should the elderly eat noodles healthier? The key is to achieve "three less and one more": less refinement, less salt, less oil, and more fiber. Choosing noodles made from whole wheat noodles, buckwheat noodles and other whole grains can not only get a feeling of fullness, but also consume more B vitamins, minerals and dietary fiber, which can help lower blood lipids.
Therefore, if there are children of the elderly who love to eat noodles at home, they may wish to discourage them and adjust their dietary structure appropriately.