Breakfast is considered the most important meal of the day, and for middle-aged and elderly people, choosing the right breakfast is related to the health of the whole day. In middle and old age, immunity is relatively weak, so consuming enough protein through breakfast has become an important means to improve immunity. This article will introduce you to three breakfasts that are especially suitable for middle-aged and elderly people, which are the "three treasures of protein", which are both delicious and beneficial to improve immunity.
Why focus on protein intake?
Protein is an important component of somatic cells and is essential for the proper functioning of the body and the health of the immune system. In middle and old age, protein requirements increase relatively due to slowed metabolism and aging of body tissues. Therefore, adequate protein intake through breakfast can help maintain muscle mass, boost metabolism, and improve immunity.
Protein Three Treasures Breakfast Recommendation:
1.Egg Sandwich:
Eggs are good for protein** and rich in essential amino acids, while sandwiches come in a variety of ways to add flavor and provide a variety of nutrients. It is easy to make, and side dishes such as lettuce and tomatoes can be added according to personal taste, which not only ensures protein intake, but also provides the body with a variety of vitamins and minerals.
Method: Beat the eggs, add an appropriate amount of salt and stir well.
Pour a small amount of olive oil into a saucepan, pour in the egg mixture and fry until golden brown on both sides.
Spread fried eggs on whole wheat bread, add lettuce, tomato slices and sprinkle with a small amount of black pepper.
2.Milk oatmeal:
Oats are a protein- and fiber-rich grain that is used with milk to make porridge that is not only easy to digest and absorb, but also provides abundant energy. The whey protein in milk and the gluten in oats complement each other reasonably, making it an ideal choice for breakfast for middle-aged and elderly people.
Directions: Mix the oats into a moderate amount of milk and heat them in the microwave, or bring them to a boil in a pot until the oats are tender and tender.
Honey, dried fruits, nuts and other flavors can be added according to personal taste.
Stir well and enjoy.
3.Tofu and vegetable porridge:
Tofu is rich in soy isoflavones, which have a positive effect on bone health and immunity improvement in women during menopause. Porridge made with vegetables not only increases the intake of dietary fiber, but also provides a variety of vitamins and minerals.
Method: Wash the rice, add an appropriate amount of water and boil.
Once the rice porridge is boiling, add the diced soft tofu and various vegetables such as carrots, spinach, etc.
When the tofu and vegetables are cooked, add a small amount of salt to taste and serve.
Choose a suitable breakfast, especially for middle-aged and elderly people, to pay more attention to protein intake to improve immunity and maintain health. Egg sandwiches, milk oatmeal porridge, tofu and vegetable porridge, these three "protein three treasures" are not only delicious, but also rich in a variety of nutrients, which are ideal for middle-aged and elderly people on the breakfast table. I hope that through the sharing of this article, everyone can pay more attention to the nutritional combination of breakfast, so as to maintain a better physical condition in middle and old age.