It is often said that "middle age is a hurdle". At this stage, people are faced with the responsibility of supporting their parents and raising their children, but also with themselves and their parentsHealthproblems. But modern peoplelifeFast-paced, stressfulDietXi is also becoming more and more unreasonable, which leads to many people reaching middle age The skills of the body begin to decline, and the body feels that the body is not as good as before. For yourself and your familyHealthMiddle-aged and elderly people need to take care of themselves, especially in theDietAspect.
It is recommended that middle-aged and elderly people take "4 more and 4 less".DietPrinciple, reasonable combination of food, supplement nutrition, so that the body can smoothly pass the middle age stage.
1.Calcium-containing foods: Moderate daily intake of calcium-rich foods after middle age can help slow down the rate of bone loss and prevent itOsteoporosisand the risk of fractures. Dairy products, soy products,Leafy greenswithTahiniand so on are calcium-rich foods.
2.PremiumProteins: Survey studies have shown that middle-aged and elderly people should supplement appropriatelyProteinsHelps to strengthen joints and bones, and improves overallHealth。Eggs are abundantProteinsIt is recommended to consume one egg a day to replenish the foodProteinsand other nutrients.
Dietary fiberDietary fiberHelps boost the intestinesHealthto prevent problems such as constipation and hemorrhoids. Middle-aged and elderly people need to eat more and be richDietary fiberofCereals, beans,VegetableswithFruitsto promote digestion and prevent cardiovascular disease.
4.Soup and porridge: middle-aged and elderly people inDietDrink more soup and porridge to increase water intake. Rather than feeling less thirsty, middle-aged and elderly people need to take the initiative to drink water, especially in autumn and winter, to keep their bodies hydrated to help prevent it**Dryand constipation. At the same time, the following 4 foods should be eaten sparingly:
1.High-salt foods: Middle-aged and elderly people should try to eat less than too much salt, because of high saltDietIt may causeHigh blood pressureand heart disease. Light salt can be selectedDietTry to avoid overly salty foods and pay attention to the salt content of the food.
2.High-sugar foods: Middle-aged and elderly people should limit the intake of high-sugar foods, especially those with high sugar contentDessertand drinks. Excessive consumption of foods high in sugar can increase the risk of diseaseDiabetesand the risk of obesity.
3.High-fat foods: Eating too many fatty foods may lead to dyslipidemia and obesityHealthIssue. Middle-aged and elderly people should carefully choose high-fat foods such as oils and meats, and consume them in moderationHealthof fat.
Junk food: Middle-aged and elderly people should try to avoid eating too muchJunk food, such as:French friesPotato chipsand snacks. These foods are usually rich in noHealthfat and salt, rightHealthUnfavourable.
ExceptDietIn addition, middle-aged and elderly people should also pay attention to maintaining an appropriate amountAmount of exerciseand keep it welllifeXi, try to avoid staying up late and overwork, as well as regular medical check-ups. This can help middle-aged and elderly people stay in good shapeHealthSlows down agingand raiselifeQuality.