According to the information of the National Health Administration, after the age of 30, the body's muscle mass is reduced by 0.5~2% per year, and the reduction is faster after the age of 50. Ou Hanwen, attending physician of the Family Medicine Department of Taipei City United Hospital, mentioned that poor diet can accelerate muscle loss, so how to maintain muscle mass through nutritional supplementation is an important key.
How to eat it in 50 years to maintain muscle mass? Doctor: Add these two types of nutrients
to maintain the benefits of muscle mass and strength
Muscle mass is closely related to health status. It has sufficient muscle mass and is generally energy-receiving in a stable body. It has positive helps to promote food appetite and nourishment. The common problems encountered by middle and high aged people are poor food appetite, sleep problems, and mental and activity strength also begins to decline. Therefore, you can eat, eat well, maintain a good spirit, and reduce health problems by half.
In addition to supporting our bodies, muscles are also the key to maintaining body movement. They have sufficient muscle strength, which is helpful for daily activities and preventing falls. They consume a lot of physical strength during the day, and sleep at night will naturally improve, and the quality of life will be better.
In addition to supporting the body, muscles are also the key to maintaining body movements.
Not only the elderly, but office workers should also be careful of muscle loss
Eu Hanwen said that nowadays, not only the elderly have problems with muscle loss, but sedentary office workers and foodies also have great risks to encounter this kind of situation. "The situation of muscle loss has gradually become lighter, mainly because long-term sitting and external eating problems are difficult to control the nutrients of intake, and 50 After age, I started to enter retirement. Because I often stayed at home, my excess exercise volume with my age has decreased, so I need to pay more attention to whether my muscle mass is sufficient. "
high-quality protein increases muscle mass and replenishes MCT Improve physical strength
"In fact, ordinary balanced nutrition and regular sports are the most basic. If you really want to replenish muscle mass, you also need to pay great attention to choosing food!" Eu Hanwen explained that everyone knows that to increase muscle, you need to supplement sufficient protein, and protein quality can be selected for high-quality protein. There is an international standard PDCAAS specializes in scoring "protein". The meaning of this score is mainly determined by the human digestion and absorption rate of protein. The higher the score, the higher the digestion and absorption rate. Among them, eggs, milk, soybean foods, and white meat (chicken or fish) are the main sources of high-quality protein.
In addition, MCT (medium-link fatty acid) is also a very important nutrient for helping muscle growth. Eu Hanwen explained, "MCT is a medium-link fatty acid. Compared with other long-link fats, it must be absorbed through various functions of the body after digestion. However, the medium-link fatty acid has a shorter path to action and can be quickly absorbed and utilized, and transformed into the energy of the body." MCT is generally found in palm kernel oil, coconut oil , and milk products, but the amount of consumption is relatively small, and it is not easy to obtain a sufficient amount through these oily food sources. Therefore, it is more direct and effective to add a sufficient amount directly to comprehensive nutrients.
Eggs, milk, soybean foods, and white meat (chicken or fish) are the main sources of high-quality proteins.
Eu Hanwen mentioned that "as older, people need to take more nutrients than when they are young, and their appetite and physical strength will also decline. Therefore, it is relatively difficult to get enough nutrients in daily diet." After 50 years, you should pay special attention: good nutrition is an important key to maintaining health.
Antersun-Sports achieve a better self Get moving! Achieve your goal and Be a better person!
