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On a sunny afternoon, Lao Li sat on a park bench with a handful of peanuts in his hand, leisurely enjoying his retirement. Peanuts, a seemingly ordinary but nutritious nut, have always been Lao Li's favorite. Recently, he has been having problems with digestion, often feeling bloated and occasionally accompanied by stomach pain.
To make matters worse, his blood pressure also seemed increasingly difficult to control. Lao Li's daughter saw it in her eyes and was anxious in her heart, and decided to take him to the doctor.
After listening to Lao Li's condition, Dr. Zhang inquired in detail about his eating habits. When he learned that Lao Li ate peanuts every day, Dr. Zhang frowned slightly. He slowly explained: "Lao Li, although peanuts are nutritious, they may not be so suitable for people of your age. ”
Lao Li asked in surprise: "Could it be that peanuts also affect health?" I always thought it was a good thing! ”
Dr. Zhang smiled and said, "Yes, peanuts have their nutritional value, but excessive intake may have negative effects on the digestive system, cardiovascular health, and more. As we age, our digestive function and immune system decline, and foods that may seem harmless or even beneficial at a young age can pose potential health risks in old age. ”
These words made Lao Li fall into contemplation, and also made us present ask: Do you really need to stay away from peanuts when you are over 70 years old? What other nuts or legumes should older adults avoid or limit their consumption?
The two-sided nature of peanuts
Peanuts, known as "plant-based meat", are rich in protein, fat, vitamin E, B vitamins and minerals such as potassium, magnesium, zinc, etc.
These nutrients are very important for maintaining good health, boosting immunity and boosting metabolism. The unsaturated fatty acids in peanuts help lower low-density lipoprotein cholesterol (LDL-C) and raise high-density lipoprotein cholesterol (HDL-C), thereby protecting cardiovascular health and reducing the risk of heart disease and stroke.
Just as there are two sides to a coin, the high fat content of peanuts also poses health risks. Peanuts contain about 49 grams of fat per 100 grams, and for the elderly with weakened metabolic function, excessive fat intake may increase the burden on the stomach and intestines, leading to indigestion. The saturated fatty acids in peanuts tend to form plaques on the lining of blood vessels, increasing the risk of arteriosclerosis.
Dr. Zhang pointed out that when consuming peanuts in the elderly, changes in digestion, the need to manage chronic diseases, and some allergies should be taken into account. For older adults who already have high blood pressure, high blood lipids, or cardiovascular disease, excessive consumption of peanuts may worsen the condition.
Other nuts and legumes to watch out for
In addition to peanuts, what other nuts and legumes should older people avoid or limit their consumption?
Almonds: Almonds are rich in vitamin E and antioxidants, which have many benefits for the body. However, its high fat content and calories may have adverse effects on the elderly. Excessive consumption of almonds may lead to weight gain and increase the cardiovascular burden. The incidence of almond allergy in the elderly population is increasing year by year, and special attention should be paid to it.
Cashews: Cashews are high in healthy fats, protein, and minerals, but they are also high in calories and fat. Excessive intake of cashews may lead to weight gain, which can be a burden on the kidneys. In particular, the salt often added during the processing process makes the sodium content of cashew nuts high, which is not conducive to controlling blood pressure in the elderly.
Macadamia nuts: Macadamia nuts are high in fat and calories and are mainly made up of monounsaturated fatty acids. While this fatty acid is beneficial for cardiovascular health, its high fat content may contribute to weight gain. For older adults with slowed metabolisms, excessive consumption of macadamia nuts may trigger obesity and increase the risk of diabetes and cardiovascular disease.
Pistachios: Pistachios are also high in fat and calories, and excessive consumption may increase the risk of cardiovascular disease. Pistachios have a hard texture and can be taxing on your teeth and digestive system.
Soybeans: While soybeans are a good source of plant-based protein, excessive consumption may also have adverse effects on older adults. The phytoestrogens in soybeans may affect the endocrine system, especially for older adults with hormone-related diseases.
Personal views and suggestions
As a doctor, I understand the importance of diet for the health of the elderly. Turning over 70 doesn't mean you have to stay away from all things good and enjoy life. The key is "moderation" and "choice".
For nuts and legumes such as peanuts, it is not that the elderly should not eat them completely, but they should control their intake. It is recommended that the elderly consume no more than 30 grams of nuts and legumes per day, and choose those foods that are low-fat, low-calorie and easy to digest. Although nuts such as walnuts and almonds contain healthy fats, the total fat content is relatively low, and eating them in moderation is good for health.
Seniors should also consider their physical condition and chronic disease management needs when choosing food. For older people with high blood pressure, high blood lipids, or cardiovascular disease, foods high in fat and sodium should be avoided as much as possible. Pay attention to the freshness of the food and the cooking method, and avoid unhealthy cooking methods such as frying.
I would say that healthy eating is a holistic concept that is limited to one type of food. The elderly should maintain a balanced and varied diet, eat more fresh fruits and vegetables, and increase appropriate exercise to maintain the health and vitality of the body. While enjoying food, we should also pay attention to the health needs of the body, so that health and deliciousness go hand in hand.
With a reasonable combination and moderate intake, the elderly can also enjoy the delicious and nutritious nuts and legumes without worrying about health risks. May we all have a healthy and happy old age while enjoying good food.
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