Suggestion: Middle-aged and elderly people eat less steamed bread and rice, and eat more of these 3 staple foods to live a long and healthy life
"Hey, this rice tank has bottomed out again." Aunt Wang sighed, looked at the almost empty rice jar in the kitchen, and wondered in her heart, "Isn't it too monotonous to eat rice and steamed buns all the time?" ”
She turned her head to look out the window, and her neighbor Lao Li was coming back from morning exercise in good spirits. Aunt Wang was envious, thinking that if only she could be so energetic.
At this time, Lao Li passed by the window and greeted her: "Morning, Lao Wang, what are you going to cook today?" ”
"Hey, Lao Li, you said that we eat these rice steamed buns every day, will it be too boring?" Aunt Wang responded a little helplessly.
Lao Li smiled: "Yes, I think so too." Gotta change the taste and eat something else. I've heard that some staple foods are not only delicious, but also healthier. ”
Aunt Wang's curiosity was completely aroused. She decided to do some research on what were the healthier and tastier staples.
As the old saying goes, "food is the sky", and we can't do without the nourishment of staple food every day. However, as we age, our metabolism gradually slows down, and the needs of middle-aged and elderly people for sugar and carbohydrates are also quietly changing.
Middle-aged and elderly people can appropriately adjust the choice of staple food, eat less fine steamed bread and rice, and eat more other staple foods rich in fiber and nutrients.
01
When it comes to whole grains, you may first think of oats, corn, brown rice, etc., which are not only rich in dietary fiber, but also can help us promote intestinal peristalsis and effectively prevent intestinal problems such as constipation.
What's more, coarse grains have a relatively low glycemic index, which helps us middle-aged and elderly people to control blood sugar levels.
In addition, whole grains are also rich in B vitamins and minerals, which can meet our body's needs for a variety of nutrients.
It is recommended that you can replace some fine rice noodles with whole grains in your daily diet, such as oatmeal porridge or cornmeal porridge for breakfast, and brown rice instead of white rice for lunch or dinner.
This not only ensures a balanced intake of nutrients, but also allows us to have a more diverse diet.
02
When you think of potatoes, you naturally think of delicious ingredients such as potatoes, yams, and sweet potatoes, which are not only delicious, but also rich in starch, dietary fiber, and a variety of vitamins and minerals.
Compared with fine rice noodles, potatoes are more nutritious, low in fat and high in fiber, which helps us control our weight and cholesterol levels.
In our daily diet, we can try to replace some staple foods with potatoes, such as steaming some sweet potatoes or potatoes for lunch or dinner to accompany other dishes.
In addition, potato ingredients such as yam can also be added to stews or stir-fries to increase the taste and nutritional value of food.
03
Legumes such as soybeans, mung beans, black beans, etc., are important sources of high-quality protein for our middle-aged and elderly people.
Beans are not only rich in protein, but also rich in dietary fiber and a variety of minerals, which help lower cholesterol and prevent cardiovascular diseases.
At the same time, legumes also have a good feeling of satiety, which can help us control the amount of food we eat and maintain a healthy weight.
It is recommended that you arrange a meal with beans as the staple food at least once or twice a week, such as red bean porridge, mung bean soup or black bean rice, etc., which can not only ensure adequate protein intake, but also make our diet more colorful.
In general, middle-aged and elderly people should pay attention to the diversification of staple foods, and appropriately increase the intake of coarse grains, potatoes and legumes.
This not only ensures a balanced intake of nutrients, but also makes our diet healthier and tastier.
Of course, in addition to the choice of staple foods, we should also pay attention to the way food is cooked and the amount of food consumed, avoid excessive intake of fats and salts, and maintain healthy eating habits.
Since Auntie Wang started experimenting with whole grains, potatoes and legumes into her daily diet, she has noticed a significant improvement in her health.
In fact, healthy eating habits are all around us, as long as we pay a little attention and adjustment, we can enjoy food and have a healthy body at the same time.
Let's take action together and start with every meal to add points to your health.