"The Yellow Emperor's Neijing" has long pointed out: "Poison attacks evil, five grains are nourishing, five fruits are helping, five animals are beneficial, five vegetables are filled, and the smell is combined to nourish the essence." ”
Whole grains, as our staple food, are the foundation of health, they provide us with the energy and nutrients we need for life.
However, in modern society, with the improvement of living standards and the popularization of refined diets, are we still adhering to this ancient dietary wisdom?
When we walk into the food section of the supermarket, we are full of white rice and snow-white flour, which may have lost a lot of valuable nutrients despite the delicate taste.
Especially for middle-aged and elderly people, the metabolism gradually slows down, and the nutritional needs are more special. So, in this era of pursuing health and longevity, how should middle-aged and elderly people choose staple foods to meet the taste needs and ensure nutritional balance?
01
As modern life changes, so do our staple food habits. The traditional habit of eating fine grains as a staple food, while historically satisfying people's energy and taste needs, may not be the best choice nutritionally.
Especially for middle-aged and elderly people, their physical functions are gradually declining, and their ability to absorb and utilize nutrients is also weakening. Therefore, it is particularly important to adjust the structure of staple foods and increase the number of foods with higher nutrient density.
Although we often talk about delicate staples such as rice and noodles, although they are easy to digest and absorb, there are also problems with long-term large intake.
These delicate staple foods lose a significant amount of dietary fiber and nutrients, such as B vitamins and minerals, during processing.
They have a relatively high glycemic index (GI) and are prone to rapid blood sugar increases, which is especially detrimental for people with diabetes or those at high risk of diabetes. Long-term consumption of fine staple foods may slow down intestinal peristalsis and increase the risk of constipation.
In view of the above problems, we recommend that middle-aged and elderly people gradually change their staple food habits. This does not mean giving up rice and noodles altogether, but adding more variety of staple foods to your daily diet to achieve a balanced and comprehensive nutrition.
Specifically, the intake of whole grains, potatoes and legumes can be increased while maintaining a moderate intake of fine staple foods.
02
1. Coarse grains
Coarse grains, such as brown rice, whole wheat, oats, etc., are grains that are not finely processed. They retain the outer tissue of the grain and are therefore rich in dietary fiber, vitamins and minerals. These ingredients are all important for maintaining gut health, stabilizing blood sugar, and controlling weight.
Recommended recipe: three-color rice
Cooked with a mixture of purple rice, millet and rice, it not only has an attractive color, but also provides a rich source of dietary fiber and nutrients. This combination not only satisfies the taste needs, but also achieves a balanced nutrition.
2. Potatoes
Potato foods, such as sweet potatoes, potatoes, yams, etc., are excellent sources of carbohydrates. They are rich in starch, dietary fiber, and a variety of vitamins and minerals, especially potassium. These ingredients help maintain electrolyte balance in the body and normal heart function.
Recommended recipe: Egg hash browns
Shredded potatoes are mixed with eggs, flour, etc., and fried to make them delicious and nutritious. Such a staple food choice not only enhances satiety but also helps with weight control.
3. Beans
Legumes, such as soybeans, mung beans, black beans, etc., are excellent sources of plant-based protein. They are also rich in unsaturated fatty acids, vitamins, and minerals, which are beneficial for cardiovascular health. At the same time, minerals such as calcium and phosphorus in legumes contribute to bone health.
Recommended recipe: tangerine peel, sweet potato and red bean soup
Red beans, sweet potatoes and tangerine peel are cooked together to create a nourishing and delicious soup. The result is easy to digest and provides comprehensive nutrition.
However, it is important to note that while legumes are highly nutritious, excessive intake may lead to gastrointestinal upset. Therefore, middle-aged and elderly people should adjust an appropriate amount according to their own conditions when increasing their intake of legumes.
Healthy and long life is a beautiful vision that everyone aspires to, and a reasonable diet is the key to achieving this goal. For middle-aged and elderly people, the choice of staple food is particularly important.
By appropriately reducing the intake of delicate staple foods and increasing nutrient-rich foods such as whole grains, potatoes and legumes, we can not only meet the body's energy needs, but also provide more comprehensive nutrition and help you live a long and healthy life.
Let's adjust the structure of staple foods from today onwards and move towards a healthier and longer future!