[This article declares: This story is pure fiction, if there is any similarity, it is purely a coincidence, do not sit in the right seat. 】
62-year-old Uncle Zhang is a retired teacher who has always paid attention to health.
But lately, he has been feeling weak and losing his appetite. The son saw that the old father was ill and hurriedly accompanied him to the hospital for examination.
"Uncle Zhang, your blood sugar and blood lipids have increased a lot. Dr. Wang, the medical examiner, said, "How is your diet and exercise?"
Uncle Zhang smiled embarrassedly: "I have a big appetite, a bowl of rice is indispensable for a meal, and some side dishes, it is delicious." Exercise, occasional strolling. "
"Uncle, your diet needs to be adjusted. "
Dr. Wang said, "After the age of 60, all body functions are declining, and the digestion and metabolism are not as good as before. If you eat so much rice and noodles, it will be more difficult to control blood sugar and blood lipids. "
"If you don't eat staple food, what else do you eat?" Uncle Zhang was puzzled.
"The staple food is not only rice and flour, but also millet, corn, oats, sweet potatoes and other grains. Dr. Wang patiently explained, "These whole grains are high in dietary fiber, have a strong sense of satiety, and can also delay sugar absorption, which is very good for blood sugar stability." "
Dr. Wang continued, "In addition to adjusting the staple food, we should also eat more high-quality protein foods such as eggs, fish, milk, etc., and supplement nutrients such as calcium and vitamins. "
"What about sports?" asked Uncle Zhang.
"For people over 60 years old, they should choose aerobic exercise with moderate intensity, such as walking, jogging, tai chi, etc. "About 30 minutes a day is very helpful for improving metabolism and controlling chronic diseases." "
Uncle Zhang nodded again and again, secretly determined to improve his living habits.
Uncle Zhang's story reflects the misunderstandings of many elderly people in terms of eating health. Influenced by traditional concepts, many elderly people think that "rice and flour come first", and eat a large number of refined white rice and flour products every day, while ignoring the nutritional value of coarse grains and miscellaneous grains.
In the long run, problems such as excess calories, nutritional imbalance, high blood sugar, and high blood lipids will follow.
Relevant studies have shown that after the age of 60, the body's digestion and absorption capacity gradually declines, and the digestion and absorption of starchy foods and the utilization of glucose decline.
At this time, if you still eat a large amount of refined white rice noodles, it is easy to cause a rapid increase in blood sugar after meals.
In contrast, whole grains are an ideal staple food choice for the elderly. They are rich in dietary fiber, minerals, vitamins and other nutrients, which can delay gastric emptying, increase satiety, regulate blood sugar, blood lipids, and prevent constipation.
Of course, adjustments to staple foods are only one part of a healthy diet for older adults. It is also necessary to pay attention to the intake of high-quality protein, such as fish, eggs and milk, etc., to maintain the repair and regeneration of muscles, organs and other tissues.
At the same time, it is necessary to ensure an adequate supply of vegetables and fruits, and eat them in a variety of ways to obtain sufficient dietary fiber and antioxidants.
In addition to a scientific diet, moderate exercise is also indispensable. Exercises suitable for the elderly include tai chi, jogging, swimming, etc., and the intensity of the exercise should be gradual and within one's ability.
As children, we should pay more attention to the daily life of the elderly, give scientific guidance on diet, and accompany the elderly to exercise together, so that they can feel the warmth of the family.
As the elderly themselves, they should also break through the inherent concepts, take the initiative to learn health knowledge, and take care of their health with practical actions.
Write at the end
Let us work together to help the health of the elderly, use science to verify the wisdom of traditional health preservation, and interpret the filial piety spirit of "the old and the old" with actions, so that the quality of life in old age will be more high, and happiness will shine in the sunset!
What do you have to say about this? Feel free to leave your thoughts in the comment section!
Bibliography:
Chinese Journal of Gerontology,2016,36(15):3854-3856.
Chinese Journal of Diabetes Mellitus,2018,10(1):4-67.
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