Many people have heard the saying:"It's hard to buy money and be thin".。This means that to live longer, it is necessary to eat healthy, such as eating more vegetables and less meat. But is it really good for the body to do this?What is the difference between the physical condition of the elderly who eat meat and those who eat vegetarian?
A research team at Peking University once conducted a survey. They found that in China,Three out of every 10 people over the age of 60 are malnourished。This shows that many elderly people have habitual problems with their diet Xi. One of the common problems is eating only vegetarian food without meat. In the long term, this will cause these harms to the body:
1.Severe muscle loss:Although vegetables have a lot of vitamins, they have very little protein. The human body needs protein every day. With a lack of protein, muscle will slowly lose and weight will be lost, but it will not look noticeable. If you have less muscle, the proportion of body fat will increase, which will put pressure on the internal organs and make you prone to chronic diseases, the underlying disease will be more severe.
2.Predisposed to iron deficiency anemia:Iron is an important element in the production of hemoglobin, and meat is rich in iron. But there is very little iron in vegetables, so vegetarians are more likely to get iron deficiency anemia.
3.More likely to be obese:Some people may wonder if people who don't eat meat shouldn't be less likely to gain weightBut in fact, vegetarians may eat more starchy foods to replenish energy, such as steamed buns, steamed buns, etc. These foods are fast-digesting carbohydrates that enter the body and are quickly converted into glucose and then fat. Think of the monks in the temple, they are vegetarians, but not necessarily all skinny.
4.Increased risk of Alzheimer's:Vitamin B12 comes mainly from meat, and people who don't eat meat will be deficient in this nutrient. Insufficient vitamin B12 can make red blood cells fragile, affect nerve cells, and may even increase the risk of Alzheimer's disease
So,Eating a vegetarian diet alone may not be the healthiest option. A balanced diet and a moderate diet of meat are better for the body
Regarding healthy eating for the elderly, there isAn important principle: the right amount of variety。Eating a vegetarian diet is not the best choice for the elderly, because the body of the elderly is different from that of young people, and they need high-quality protein more. Older people's bodies are slower than they can consume protein, so it's important to get enough protein.
How can the elderly supplement with protein?An easy way to do this is:Drink a glass of milk every day and eat a moderate amount of meat。But beware, not all meats are suitable. Like, shouldChoose white meats like chicken, fish, and shellfish, especially fish。Fish is not only a high-quality protein, but it also contains omega-3 fatty acids that are good for heart health. Elderly people who eat fish often have a lower risk of heart disease and are less likely to get high blood pressure, hyperlipidemia and stroke. Fish meat also improves memory
Some meats are best eaten sparingly, such as pork belly, cured meats, and processed meats. Although pork belly is delicious, its nutritional value is not high, and it is easy to consume too much bad fat. Older people can eat beef or lamb in moderation. Processed hams, sausages, and canned meats are best avoided as much as possible. When cooking meat, light methods such as boiling,are betterAvoid frying as doing so will destroy the nutrients of the food
As for the amount of meat eaten, there should also be a moderation. As the saying goes, "it's hard to buy old and thin when you have money", reminding us not to eat too much meat, but to pursue a combination of meat and vegetables to maintain a balanced nutrition. Any excess of any food can become a burden on the body. According to the recommendations of the Dietary Guidelines for Chinese ResidentsAdults need to consume it dailyThe total intake of fish, poultry, eggs and lean meat should be between 120 and 200 grams, among othersLivestock and poultry meat + fish meat is recommended to be controlled at about 85-140 grams per day, if you don't eat red meat (lean meat)., it is necessary to control the minimum amount of intake of the other three categories to more than 120 grams per day.
For the elderly with poor metabolic ability, livestock and poultry meat + fish can be appropriately reducedintake, howeverTry not to fall below 85 grams per dayIf you have any doubts, you can consult a doctor or dietitian before quantifying.
Of course, in order to live a long and healthy life, in addition to a reasonable diet and proper eating of meat, you also need proper exercise, so as to enhance the body's resistance.
Author: Walker Stepless |Editor: jon
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