For many middle-aged and elderly people, for the sake of physical health and in order to avoid the occurrence of "three highs", many middle-aged and elderly people almost do not eat meat in their daily diet, or just eat a small amount of white meat such as fish, and avoid red meat such as pork.
Indeed, as long as meat is mentioned, many people will think of adjectives such as "greasy, high calorie", which makes many people unable to stop looking at it. It is true that for middle-aged and elderly people who have gradually declined their digestive function and metabolism, eating less greasy food can indeed reduce the metabolic burden on the endocrine system.
However, it should be clear that fat ≠ fat meat, cannot be equal to both, and fat is not "useless".
It is good for the body if you don’t eat meat? Remind middle-aged and elderly people: Understand these 4 points, eating meat is healthy and healthy
01, fat is also "very nutritious".
Fat must be unhealthy?
That of course is not. In addition to the negative effects of fat, fat, etc., fat can make people gain weight and gain weight, proper fat intake in daily diet is also far more beneficial than disadvantages.
In fact, fat is an important part of the three macronutrients in the human body. In our daily diet structure, more than 30% of the calories come from fat, which means that fat is an indispensable nutrient for maintaining the life of our lives.
02. Standard amount of fat
China National Nutrition Society recommends: The proportion of energy provided by oil and fat in daily diet should be controlled between 20%-30% for middle-aged and elderly people, generally not exceeding 30%, and it is best not to be lower than the 20% red line.
, except for the three high groups, this group needs to ask for specific medical advice.
03. You can choose to supplement "high-quality fat"
There is a type of fat called high-quality fat. Compared with other fats, this type of fat not only provides energy to the human body, but also brings less burden to the human body.
Unsaturated fatty acids are high-quality fats. High-quality fat can improve our high-density lipoprotein , which is called the "scavenger" of the human body and has a certain effect on improving heart diseases. Common high-quality fats in life include beef, lean pork, shrimp, freshwater fish, etc.
04. Drink less broth
Many people have misunderstandings: I don’t eat meat, can I drink some broth supplement high-quality protein?
's answer is naturally "no".
No matter how long the meat is boiled, the main nutrients are in the meat. The broth is more: seasonings, oils, water, etc., and the nutritional value is not high. Drinking broth is pure "the disadvantages are more harmful than good". I would rather eat meat than drink soup.
For people with three high concerns, the most ideal way to supplement high-quality protein is to drink milk, which is more efficient and more absorbed than simply eating meat.
In addition to the conventional cattle and goat milk, here is a camel milk from Xinjiang - the Year Youtuo, which is also known as the "natural high-quality protein warehouse".
Camel milk is not well-known, but its advantages are obvious. It not only contains higher calcium than ordinary beef and goat milk, but also contains vitamin groups and is better absorbed. It is an ideal dairy product for middle-aged and elderly people.
Generally, camel milk is relatively expensive. The local "Suiyue Youtu" in Xinjiang has a pure milk source, affordable price, and no inferior quality.
is rich in protein and calcium, especially calcium. The calcium in every 100g of camel milk is about 600mg, which is more than 5 times more than 120mg of milk; and there are 18 amino acid components to better absorb nutrients.
taste is rich and sweet. If you taste it carefully, there is a faint sense of comfortable saltiness under the smooth taste. Drink a cup, it is full of natural camel milk flavor. While lips and teeth are fragrant, it also nourishes the body silently.
▶What are the effective ways to maintain health in addition to diet?
- Develop good work and rest
Good work and rest habits can regulate the body's endocrine and digestive system, and accelerate the absorption of calcium element . Therefore, it is recommended that everyone should maintain effective sleep for no less than 8 hours every day, and try not to stay up late, so as to develop a good work and rest of early going to bed and early getting up.
2, exercise appropriately
If you want to be healthy, exercise is indispensable.
Exercise can maintain and enhance bone density. Like muscles, bones are living tissues that can be strengthened by exercise. Common sports include: jogging, stair climbing, tennis, dancing, etc., but you need to pay attention to gradual progress to avoid damaging your own bones.
Summary:
Fat and meat are not a disaster. What middle-aged and elderly people need to do is to choose foods rich in high-quality protein that suit them according to their physical condition. Never give up on food because of their inherent impressions. This will lead to incomplete and unbalanced nutrition in the body, which is not conducive to long-term health.
