Many elderly people insist on coarse tea and light rice, and believe that it is the best health to keep the fish without sticking it, and eating food is the culprit caused by diseases such as high blood pressure, high blood lipids, and high blood sugar. Now, more and more elderly people are being "meated" by nutritionists and TCM doctors.
Why is this?
The lighter you eat, the more severe aging
The key to the health of the elderly is not so much disease as aging. To suppress aging, coarse tea light rice not only does not help, it will increase the aging rate.
According to the Health and Nutrition Survey of the Japanese Ministry of Health and Welfare (a name of a Japanese government department), the older the person, the more undernourished. One in five elderly people aged 80 to 84 is classified as a "low nutrition group." One-third of people over the age of 85 do not get enough nutrition.
The lighter you eat, the more severe aging is. The reason is that after the appetite of the elderly becomes smaller, if the three meals are light tea, the calories and nutrients will be insufficient, and the immunity will be reduced accordingly. Insufficient nutrition increases the risk of death from cardiovascular diseases such as myocardial infarction and autism. If the risk of death in a high-nutrition population is 1, the risk of a low-nutrition population is 2.5 times.
To this end, Japan has warned their populations that long-term nutritional intake is insufficient, the risk of death may be doubled, and cognitive functioning will be reduced. A survey showed that people who do not eat meat are twice as likely to develop dementia as those who eat meat once every two days.
Stew meat for an hour, a treasure trove of nutrition
The long-lived elderly people in Okinawa, Japan ’s longevity town, have the habit of eating meat. They eat meat basically every day, and almost no one suffers from cardiovascular disease. They like to eat meat, but the method of making it is different. It is not fried meat or fried meat. It is: cook the meat for 2 to 3 hours, add radish or seaweed to the soup, and then stew for another hour before eating Call this dish the "nutrition treasure house".
In this way, after a long period of stewing, the content of unsaturated fats will increase significantly, and the cholesterol content will greatly decrease. This kind of meat is rich in nutrients and does not cause cardiovascular disease. .
Dr Shibata, deputy director of the Tokyo Institute of Geriatrics, said that meat contains a variety of rich amino acids, which can keep blood vessels soft, prevent arteriosclerosis and stroke, and improve immunity to infectious diseases.
It can be seen that the reason that affects health is not the food itself, but the way humans handle it and how much they consume. Absolutely banning amaranth does not guarantee healthy and longevity. On the contrary, it may cause insufficient supply of nutrients such as protein, which will eventually accelerate and cause death.
Therefore, everyone should arrange a reasonable and scientific diet, and should not take a biased attitude toward eating. Only by scientifically handling the relationship between vegetarians can we eat healthy and longevity.
Delayed aging eating is simple
Delayed aging diet, experts proposed the following diet priorities:
1) Every meal is very important.
The silver-haired are prone to lack nutrition, and eating less meals can weaken bones and muscles. Every meal should be eaten. The older you are, the less you eat, and you must pay more attention to whether you are getting enough nutrients.
The elderly should master such a principle when eating meat (including internal organs), namely, small amount and variety. Diversified meat can increase appetite. Some people have suggested, "It is better to eat poultry than to eat poultry, and it is better to eat poultry than fish." This is very reasonable.
In general, the diet of the elderly should be based on fish, milk, eggs and other meat foods, and it is advisable to eat 50 grams of red meat per day;
Elderly people with a lot of exercise can eat more, reaching about 75 grams per day. Patients with chronic diseases such as hyperlipidemia and diabetes should eat less red meat, which can be taken 1 to 2 times a week, preferably not more than 50 grams each time.
Fish is the best kind of meat. Its meat is tender and easier to digest and absorb than livestock and poultry. At the same time, the low fat content in fish meat is more suitable for the prevention and treatment of cardiovascular and cerebrovascular diseases, and eating fish often has a brain-building effect. Therefore, in terms of meat selection, we encourage more fish.
2) Three meals are balanced
The three meals are evenly distributed, which allows the liver to synthesize albumin stably and to stabilize the anabolic reaction. Don't just pick soft foods. The chewing ability reflects the aging of the body. In order to maintain the chewing ability, it is recommended to choose appropriate foods and chew each food slowly.
3) In food selection, fully ingest animal protein and choose high antioxidant food
Animal protein foods contain essential amino acids in the human body. The recommended intake is higher than the international dietary reference intake. Antioxidant foods can remove free radicals from the body and slow down the rate of aging. Such as some deep-sea fish.
4) Keep the oral environment clean.
Report to the dentist every six months, check your teeth, wash your teeth and keep the oral environment clean to maintain chewing ability and reduce the risk of complications of cardiovascular and cerebrovascular diseases.
5) Eat a few times a week
We certainly recommend eating at home, but don't assume that the food outside is toxic. After 50 years old, we suggest that the elderly actively create the desire to eat. Even if you are alone, you can dine in different restaurants and challenge the taste buds. Once a week, put on your favorite clothes, bring your partners, and go out. Enjoy young once!
6) Stew more and fry less, the best cooking method
Among the cooking methods such as steaming, frying, stewing, and cooking, the most suitable for middle-aged and elderly people are stewing and cooking. The so-called stew is to put the meat directly into the vortex without adding oil, and add the appropriate amount of cold water to cook. Most of the elderly's chewing ability declines, and the stewed meat is tender and soft, which is more suitable for the elderly to eat slowly.
By stewing, saturated fatty acids can be reduced by 30% to 50%, unsaturated fatty acids are increased, cholesterol content is reduced, and nutrition is better.
7) Eat less meat when you are sick
The reason elderly people eat meat is to absorb high-quality protein from meat. However, protein is not good for patients with acute hypertension. The metabolite urea of high-quality protein in the human body must be excreted through the kidney, which increases the burden on the kidney, so patients with nephritis should not eat high-protein foods. Cold patients should not eat other meat products with higher calories, such as lamb and dog meat. According to People's Daily