After middle-aged and elderly people enter this special age, their bodies will face a series of changes and challenges. The metabolism slows down, the immunity decreases, and various discomforts are easily occurring. In order to keep the body'sHealthIn addition to proper physical exercise, a reasonable diet is also very important. Although middle-aged and elderly people are usually more frugal, it does not mean that they cannot eat well. In fact, many common foods are not only delicious and delicious, but also good for the body as long as they are reasonably matchedHealthBeneficial. In this article, I will share 5 foods that are suitable for middle-aged and elderly people and ** their nutrition and deliciousness. Middle-aged and elderly people, don't hesitate to add these 5 foods to yourself, their benefits to the body will be what you expect.
The eggs are of high qualityProteins**One. In middle-aged and older people,ProteinsThe synthesis capacity and utilization rate are significantly reduced, so attention needs to be paid to supplementationProteins。Compare duck eggs andQuail eggs, eggs are cheaper, only a few cents each. In addition, eggs are rich in B groupVitaminsVitaminsa andMinerals, which is not only nutritious but also affordable. A medium-sized egg contains about 6 gramsHigh-quality protein。You can choose different practices, such as frying, boiling, scraving, steaming, etc., and consume 1-2 eggs a day to keep the body aliveHealthVery beneficial.
Legumes are a great calcium supplement**, and calcium is especially important for middle-aged and older people. Soybeans are the best of them and are abundantIsoflavonesLecithinand saponins and other nutrients. After middle age, regular consumption of soybeans can help keep your legs and feet strong and your memory good. Soybeans can be cooked in a variety of ways, such as making them into tofuStewed pig's trotters with soybeans, or grind into soy milk for you to choose from. You can try the method of making "soybean soy milk": soak the soybeans first, wash them, then pour them into the soymilk maker with the red dates, add enough water, and start the soymilk program to cook. Soybeans can be eaten in moderation, and you can enjoy delicious and nutritious soy milk 2-3 times a week.
Milkand its products are in the diet of middle-aged and elderly peopleProteins, calcium, phosphorus,Vitaminsa、Vitaminsd andVitamin B2Important**. Compared to other foods, older people are more likely to absorb and utilizeMilknutrients. Drink one drink a dayMilk, which can provide the body with about 8 gramsProteinsand 250 mg of calcium. However, it is important to note that some older people are prone to itLactose intolerance, you can choose dairy alternatives such as soy milkAlmondsmilk, etc. In addition, drinkMilkIt is best not to add sugar to maintain its nutritional value.
FishIt is important in the diet of middle-aged and elderly peopleProteins**。ExceptProteinsFishIt is also rich in high-quality fats, such as omega-3sFatty acids。Omega-3Fatty acidsFor the heartHealthVery important. Middle-aged and elderly people can consume fish twice a week, such as:Salmon, mackerel,Codetc., to achieve adequate omega-3 intakeFatty acidspurpose. CookingFishThere are many ways, and you can choose different methods such as frying, steaming, stewing, etc.
MultigrainFood is an indispensable part of the diet of middle-aged and elderly people. Compared to white rice,MultigrainFood is abundantDietary fiberVitaminswithMineralsMultigrainThere are many types of food, such as:Brown riceBrown ricePorridgeSweet potatoes, corn, etc. You can choose different ones according to your taste and needsMultigrainfood for more nutrition. In addition, it is better not to add too much sugar and fat, keepMultigrainof natural nutrition.
The body of middle-aged and elderly people needs more nutritional support to maintainHealth。By eating a moderate amount of eggs, legumes, etcMilkFishwithMultigrainfood that can replenish what the body needsProteins, calcium,VitaminswithMinerals。These foods are not only affordable, but also delicious and suitable for middle-aged and elderly people. As long as the diet is reasonable, middle-aged and elderly people can also enjoy delicious food while maintaining their bodiesHealth
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