Hong Kong writer Dong Qiao described middle age in an article as follows:
"Middle age is afternoon tea, and I forgot whether my childhood breakfast was porridge or steamed buns; youth's lunches did not have rock candy hoofs, spring onions and mutton. Digested; the dinner for the elderly will be steamed grouper or braised tofu I have no idea; as for the midnight snack after the age of 80, it is even more slim: a cookie? A glass of milk?”
In fact, “middle age” is afternoon tea, Everyone has their own ideas in mind. What is certain is that middle age must be a turning point in life. Whether it is work, life, or physical and mental health, all face changes, big or small, from strong to weak. The diet of this period also has its own unique principles.
The first thing is to "control sugar"
Carbohydrates are the main source of energy for the human body;
After people reach middle age, on the one hand, it is because your metabolism is not as fast as a teenager, and the activities of muscles and tissues are relatively reduced; In addition, the decline in the function of the motor system leads to a decrease in the body's demand for energy. Excessive intake of sugar can easily lead to the problem of obesity and . In order to avoid obesity and various diseases caused by obesity, we need to control our weight, that is, Say, to control the total calorie intake per day.
recommends reducing the consumption of staple foods, or replacing refined grains such as rice and noodles with some coarse grains, and increasing the intake of dietary fiber , so as to increase satiety and control calories.
For middle-aged people, "quit sugar" is as important as quitting smoking.
Because sugars can be divided into many types, monosaccharides (glucose, fructose , galactose ), disaccharides ( sucrose ) , maltose , lactose) and the synthetic sweetener , all with sweet taste, the main sweeteners in the daily life of food. However, it is also the easiest type of carbohydrates to be absorbed by the human body. On the one hand, it is easy to cause violent fluctuations in blood sugar and . Frequent consumption will increase the burden on the pancreas; at the same time, it also contains high calories, so try to eat as little as possible.
Especially when drinking soy milk , milk, porridge, etc., it is recommended not to add sugar. Drink less sugary beverages and eat less desserts, candies, dried or preserved fruits.
The Dietary Guidelines for Chinese Residents recommends that the daily intake of added sugars for the elderly should not exceed 20 grams.
The World Health Organization has also reminded: "Sugar addiction is like smoking, and it will also be addictive, and sugar addiction will cause no less harm to the human body than smoking." Therefore, middle-aged people should eat less sweets .
The second is to control the intake of protein and fat
fat and protein can also provide energy for the human body, and are also important factors for the human body to gain weight.
Protein is the basic material that constitutes human tissue cells. It is a necessary substance for human cell repair. It can also provide energy to the human body, but the more protein is not better for the human body.
It is worth noting that and high-protein foods are often high in fat and carbohydrates, so high protein usually corresponds to high energy, so for middle-aged people, it is not only necessary to control sugar, but also You need to control your protein and fat intake.
High-quality protein food rankings
1, beans and their products, such as: soybean , red beans, tofu, soy milk, bean skin and so on.
2, nuts: such as peanut , walnut , lotus seed, pumpkin seed , etc.
3, seafood or river fresh: including sea fish, sea shrimp, river fish, shellfish, etc.
4, eggs, milk. Including eggs, duck eggs , quail eggs , goose eggs ; milk, goat milk , camel milk , and yogurt .
5, poultry meat, including chicken, duck , goose , etc.
6, lean meat ; such as pork lean meat, beef lean meat, lamb, rabbit meat and so on.
For bacon , sausage , salted fish, meatballs, ham sausage and other foods, may also be rich in protein, but contain more food additives, it is recommended to eat less. Generally, keep 2-5 servings of high-protein foods every day.
The dietary recommendations for middle-aged people are to choose “three and low ”
: low-sugar, low-fat, and low-cholesterol foods.
Therefore, the diet should be light, and eat less fatty meat, sweets, fried food, soup stock and animal offal.
Middle-aged people also need to pay attention to low-salt and high-calcium diet.
As we all know, rich calcium is a good way to prevent osteoporosis. Since it is prevention, it must be done before problems occur. Therefore, in middle age, we must pay attention to getting enough calcium through our diet. All eat milk, kelp, soy products, as well as fresh vegetables and fruits, all of which need to be guaranteed.
Eating less salt, drinking less alcohol, and exercising more will help the absorption and utilization of calcium, reduce the loss of calcium, and of course, it will be more beneficial to health.
The World Health Organization recommends that the daily salt intake of Chinese residents should be controlled below 6 grams per adult, and for some chronic disease patients, it should not exceed 3 grams.
Adults need to consume no less than 800 mg of calcium per day, and the elderly should consume no less than 1000 mg and no more than 2000 mg of calcium.
Middle-aged and elderly people should pay attention to drinking more water. For those aged 40-50, if they are engaged in physical labor, they need to prepare 2000ml of water every day in summer, and drink no less than 1200ml of water every day. Of course, in order to develop a good drinking habit, you can drink some light tea, or lemonade .
Manual workers, those who have more "salt and sweat" in summer, can drink some light salt water appropriately.
