The author of this article: Jiejiehua, deputy chief physician of the First Peoples Hospital of Yangzhou City, Jiangsu Province
The improvement of quality, people are more and more concerned about health and health.Some people say that eating more foods can supplement protein and energy, which is conducive to physical health; others say that eating more vegetarian food can reduce the risk of disease and prolong life.So, should middle -aged and elderly people eat more or vegetarian?
First, to clarify a concept: nutritional balance.Nutritional equilibrium refers to intake of nutrients such as fat, vitamins, protein, carbohydrates, and trace elements to meet the physiological and psychological needs of the human body.Whether it is food or vegetarian, it has its unique nutritional ingredients.Therefore, the health of middle -aged and elderly people should pay attention to the combination of vegetarian vegetarian and achieve nutritional balance.
There are their respective advantages in food and vegetarian food
1. Food
It mainly includes animal foods such as meat and fish.The protein content in the food is rich, good quality, and easy to be digested and absorbed by the human body.In addition, the food also contains a certain amount of fat, , trace elements and vitamins, which has a nourishing effect on the human body.Active intake of food can enhance physical strength and improve immunity.
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2. Vegetarian
It mainly includes vegetable food, beans, fruits, grains, nuts and other plant -based foods.Dietary fiber, vitamins, and trace elements in vegetarian food are rich in nutrients, and have the functions of assisting in lowering cholesterol, preventing constipation, anti -aging, and antioxidant.In addition, vegetarian food also helps control weight and reduce the risk of illness, which is of great benefit to the health of middle -aged and elderly people.
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However, excessive partial partial eclipse or vegetarian food can cause nutritional imbalance.Too much intake of ravioli can easily lead to excessive intake of fat, cholesterol, and increase the risk of cardiovascular disease and obesity.And too much intake of vegetarian foods may cause insufficient nutrient intake of protein, zinc, iron, etc., affecting health.
Therefore, for middle -aged and elderly people, blindly pursuing vegetarian food or a large amount of food is not an ideal way of health.The key is how to cleverly combine vegetarian vegetables to achieve a comprehensive and balanced diet model.
The key is to closely combine the vegetarian vegetarian!
The specific suggestions are as follows:
1. Appropriate amount of intake
Middle -aged and elderly people should reasonably match vegetarian vegetarian food according to their physical conditions, activity and nutritional needs to ensure nutritional balance.Generally speaking, intake of 100-150 grams of meat, 50-100 grams of bean products, 300-500 grams of vegetables, 100-200 grams of fruits, appropriate amount of grains and nuts can meet daily nutritional needs.2. Diverse matching
Middle -aged and elderly people should try to diverse diets as much, Color matching, taste matching.This can not only increase appetite, but also ensure rich nutrients.
3. Reasonable cooking
The cooking method has a great impact on the nutritional value of food.Middle -aged and elderly people should use low -fat and low -salt cooking methods such as steamed, stewing, cooking, and low -salt to reduce the cooking methods of high -fat and high -salt such as fried, barbecue.
4. Pay attention to vegetables and fruits., Trace elements and dietary fiber.Middle -aged and elderly people should ensure that they consume enough vegetables and fruits every day to improve immunity and prevent constipation.
5. Appropriate amount supplement
Zinc, etc., can be improved by replenishing nutrients.However, when supplementing nutrients, it should be carried out under the guidance of a professional doctor to avoid too much blindness.
Middle -aged and elderly people should pay attention to the following 2 points
1. Pay attention to chew slowly
As the age increases, the function of oral and digestive tract gradually weakened.Therefore, middle -aged and elderly people should pay attention to chewing slowly when eating, and fully chew food to facilitate digestion and absorption.
2. Adhere to the right amount of exercise
Movement can help consume excess calories and fat, enhance physical fitness and physical fitImmunity.Middle -aged and elderly people should adhere to the appropriate amount of Tai Chi and walks.
This article comes from: 2024-01-04 Peoples Daily Health Number "Digestive Division Doctor" "Middle-aged and Elderly People Health, Should I Eat more or Vegetarian?》, Some of the contents are deleted, and the copyright belongs to the original author.
Edit: Ren Xuan Review: Lu Yang
