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"You have to enjoy the May Day holiday!" Uncle Li said and took off his work clothes.
He works as a production supervisor in a small manufacturing factory, and his daily work always keeps him busy.
Taking advantage of the May Day holiday, Uncle Li decided to treat himself and go to the street to buy a new dress.
Just as Uncle Li was picking out clothes in the mall, he happened to meet his upstairs neighbor, Dr. Chen.
Dr. Chan is a humorous person who always has a few words to talk about when we meet on weekdays.
Seeing Uncle Li picking out clothes, Dr. Chen quipped, "Your outfit is fashionable enough, but don't let it hold back when you are old!"
Uncle Li laughed when he heard this, "I'm getting older, I need to pay more attention to my body, do you have any good advice, doctor?"
Dr. Chen touched his chin, "It's true, but you'll have to listen to me." ”
The two found a café to sit down, and Dr. Chen began to talk eloquently, "Uncle Li, at your age, you should pay more attention to your diet."
Don't rush to refute just yet, let me tell you something. Recent studies have found that the elderly, especially those after the age of 60, should eat as little rice as possible. ”
"What?" Uncle Li was a little surprised when he heard this, "This is different from my usual eating habits." ”
Dr. Chen smiled, "It's okay, I'll explain it to you."
First of all, rice is a staple food in our daily diet, and everyone loves it.
But rice contains a lot of carbohydrates, which can quickly raise blood sugar levels.
For someone your age, high blood sugar can be a big problem. ”
He continued, "According to a survey data, more than 30% of people over the age of 60 have diabetes or prediabetes.
If you still eat a lot of rice as usual, it is easy to cause blood sugar fluctuations, which further increases the burden on the body. ”
Uncle Li nodded when he heard this, "This is reasonable, I have to ask my wife at home to pay attention to it." ”
"One more thing," Dr Chan continued, "is that high blood sugar not only affects the body's metabolic system, but can also lead to a range of complications such as heart disease and stroke.
Therefore, older people should try to avoid consuming too much rice and should instead increase their intake of protein, vitamins and fiber. ”
"Then how should we usually eat?" Uncle Li was a little confused.
Dr. Chan thought for a moment and gave advice, "First of all, eat variedly. You can replace some of the rice with whole-grain bread or whole grains to get more dietary fiber.
Secondly, you can eat more low-sugar fruits, such as apples and strawberries, which can meet the need for sweetness without causing blood sugar spikes.
It's also important to consume the right amount of high-quality protein, such as eggs, lean meats, and fish. ”
Hearing this, Uncle Li couldn't help but sigh, "It seems that this dietary adjustment is not an overnight thing!"
"That's true," Dr. Chan nodded, "but as long as you maintain a reasonable diet and adjust slowly, your body's health level will gradually improve." ”
Next, Dr. Chan shared the story of a patient, "There is a patient surnamed Zhao, who is 70 years old, and usually loves to eat rice, and he feels that he is not full without eating three bowls of rice.
But recently, he always felt dizzy, and went to the hospital for a check-up only to find that his blood sugar was seriously exceeded.
Later, I advised him to adjust his diet, reduce his rice intake, and eat more vegetables and whole grains.
After a period of adjustment, his blood sugar levels were finally under control and his physical condition improved significantly. ”
"Then Mr. Zhao's experience is really worth learning from!" Uncle Li sighed.
Dr. Chan nodded, "Yes, there are many such examples, and as long as you consciously adjust your eating habits, everyone can benefit." ”
With Dr. Chen's advice, Uncle Li decided to gradually reduce his rice intake and start trying a healthier way of eating.
So the question is, how to reduce the intake of rice, how to ensure that you consume enough carbohydrates to maintain your daily energy needs?
The answer is simple, rice is not the only source of carbohydrates.
We can meet our carbohydrate needs by eating whole-grain bread, whole grains like oats, brown rice, etc., and starch-rich vegetables like sweet potatoes and potatoes.
At the same time, a reasonable combination of protein and fat intake, such as high-quality lean meat, fish and nuts, can ensure that the body receives a comprehensive supply of nutrients.
This not only reduces the health risks caused by high blood sugar, but also ensures the energy supply that the body needs.
The key is to have a balanced and varied mix of foods to achieve a healthier way of eating.
What do you have to say about this? Feel free to leave your thoughts in the comment section!