After middle age, people have become poor in their physical and poor in their ability to absorb nutrients. Therefore, we really can't eat super processed foods as often as we were when we were young. We should eat "whole foods" with hi...
After middle age, people have become poor in their physical and poor in their ability to absorb nutrients. Therefore, we really can't eat super processed foods as often as we were when we were young. We should eat "whole foods" with high nutritional value, otherwise all major problems will soon emerge. "The Telegraph" suggests that middle-aged people should eat 5 high-value foods per week.
Five common diseases are seen in middle age, and to know what foods to eat, you must first understand the health problems that you often encounter after middle age 50. Many people's appearance after middle age is a blessing for fatness, so the most common one is the epidemiological syndrome brought about by obesity. The more serious ones are the three highs and cardiovascular diseases. But muscle loss and muscle mass decrease … the problems of gradual aging may be accompanied by osteoporosis, osteopathy, etc. Although cancer may not be unique to middle-aged people, the chance of cancer after middle age has also increased a lot. There is also dementia that modern people fear the most. Good dietary habits can also help maintain a rapid decline in brain awareness.
. Threat syndrome. Three highs, cardiovascular disease
. Muscle loss and bone dysfunction
. Cancer
. Identify dysfunction and dementia
Therefore, at this time, you are no longer suitable for fish and meat, because your body's energy has decreased with the decrease in muscle mass. You don't have the right to eat too much super processed junk food, because your credit is no longer as easy as possible. At this time, you should choose "whole foods" that are rich in nutrients, especially foods containing healthy fats, lean protein, fiber and key trace nutrients required for healthy aging, such as vitamin B, vitamin D, calcium … and so on, which will help protect you from aging diseases.
5 daily foods meet the health nutrition needs of middle-aged people1. Chicken eggsPurpose: to prevent muscle loss
Chicken eggs are a good source of protein and healthy fats, as well as essential vitamins and minerals, and are a nutritional key to prevent muscle loss. Egg yellow contains a lot of vitamin A, vitamin B12, selenium and cypress.
Chen Weiting, a nutritionist at Zhenxing Hospital, once visited and said that under normal circumstances, it is OK for healthy adults to eat 2 to 3 pieces a day. However, for patients with high calcification and chronic kidney disease, it is recommended to limit the amount of chicken eggs to 1 a day and use oil-free cooking, because chicken eggs are easier to absorb oil, it is best to use steamed eggs, boiled eggs and other cooking methods to replace fried eggs or scrambled eggs; for chronic kidney disease groups, the protein content needs to be controlled. The portion of chicken eggs should be controlled in daily diet and to control the total amount of proteins such as fish and beans; if the "phosphorus" content in the body is high, it is recommended not to eat egg yellow and choose protein.
Purpose: Oily fish such as fish, sausage, fish and sardine contain omega-3 fatty acids such as EPA and DHA. It is one of the key nutrients required for middle age. It has anti-inflammatory and antioxidant effects, can maintain brain cognitive function, and reduce cardiovascular disease and median risks.
It is recommended to eat fish with high protein once a week, about 3 to 5 servings each time, about 30 grams per serving.
3. TomatoPurpose: It is beneficial to male gland care.
Middle-aged men in their 50s, about one in every two people have gland care problems. Adenocarcinoma is also one of the most common cancers in men over the age of 50. Studies have shown that eating frequently or excessive high-fat foods can increase the incidence of adenocarcinoma.
Eat more foods rich in tomato, such as tomatoes, or red peppers, and the powerful antioxidants provided by them help protect the glands.
But how can we eat rich eucodermic acid? For tomatoes, remember to add oil and vinegar and heat, and add oil to scrambled eggs with cooked tomatoes, which is 7 times more solanin than the equal amount of tomatoes eaten raw.
4. BeansPurpose: Improve heart health
Beans are rich in fiber and protein, which can replace some meat to reduce fat intake, eat 3 times a week, about 60 grams each time.
Cardiovascular disease is a major enemy of men over 50 years old; and after women's cessation, the risk of heart disease also increased significantly. Enough fiber extraction plays an important role in preventing cardiac problems, helping to remove calcified sterol, reduce blood pressure, and reduce the risk of kidney cancer.
5. kale (including cauliflower, cabbage, green jiang cabbage and cabbage, etc.)Purpose: Strengthen bones
kalele and the common kalele, cabbage, cabbage, cabbage, etc. in Taiwan are all vegetables from the cruciferous family, including vitamins A, C, K, β-hushu, calciferous, cabbage, cabbage, etc., which are natural antioxidants, heart protection, bone protection, and anti-inflammatory star vegetables.
Among them, vitamin K is an important nutrient for the middle-aged and elderly people. This deficiency is related to many chronic diseases, including osteoporosis, cardiovascular disease and osteopathic inflammation.
