As we age, the body's metabolism gradually slows down, and the body's ability to absorb and utilize nutrients gradually declines. Therefore, it is especially important for middle-aged people to maintain adequate nutritional intake. Among many nutrients, protein is an essential component for the normal functioning of the human body.
Especially at breakfast, supplementing with high-quality protein can provide energy to the body, promote muscle synthesis, and maintain a healthy immune system. So, when people reach middle age, what foods should they eat more for breakfast to supplement protein? Next, we will reveal them to you one by one.
Protein is the basic substance of the somatic cell and plays a vital role in maintaining life activities. It is not only the main component of muscles, bones, ** and other tissues, but also participates in the synthesis of enzymes, the secretion of hormones and the maintenance of the immune system. For middle-aged people, supplementing with protein can not only enhance physical strength, but also help delay aging and prevent diseases.
Especially at breakfast, after a night of metabolism, the body urgently needs to replenish energy and nutrients. At this time, the intake of high-quality protein can quickly restore the body's functions, improve metabolism, and provide sufficient energy for a day's work and life.
Eggs are important for high-quality protein**, rich in amino acids and vitamins and minerals. The ovalbumin and ovooglobulin are easily absorbed and utilized by the human body, and play an important role in improving immunity and promoting muscle synthesis. It is recommended that middle-aged people eat 1-2 eggs for breakfast, which can be eaten with milk, bread and other foods.
Dairy products such as milk, yogurt, cheese, etc., are foods rich in high-quality protein. They are not only rich in minerals such as calcium and phosphorus, but also help maintain the balance of intestinal flora and promote digestion and absorption. Middle-aged people can choose to drink a glass of milk or yogurt for breakfast, and eat it with fruits, cereals and other foods.
Beans and soy products such as tofu, soy milk, soybeans, etc., are also important for high-quality protein**. They are rich in plant-based protein, dietary fiber, and a variety of vitamins and minerals, which have a positive effect on lowering cholesterol and preventing cardiovascular disease. Middle-aged people can choose to eat a serving of tofu brain or soy milk for breakfast, and eat it with fried dough sticks, steamed buns and other foods.
Nut foods such as walnuts, almonds, cashews, etc., are rich in plant-based proteins, as well as a variety of unsaturated fatty acids, vitamins and minerals. Not only do they provide energy to the body, but they also help improve memory and protect cardiovascular health. Middle-aged people can choose to eat some nut foods for breakfast as a supplement to breakfast.
Lean meats such as chicken breast, lean beef, etc., are also good for high-quality protein**. They are rich in minerals such as iron and zinc, which play an important role in maintaining the health of the immune system. Middle-aged people can choose to eat some lean meat for breakfast, with vegetables, fruits and other foods.
When supplementing protein in breakfast, we should pay attention to the reasonable combination of food to give full play to the nutritional value of protein. Here are some suggestions:
The combination of animal and plant proteins can improve the utilization rate and nutritional value of protein. For example, you can eat eggs with foods such as milk and soy milk for breakfast, or tofu with foods such as nuts and lean meats.
Diverse food groups can provide a more complete set of nutrients to meet the different needs of the body. In addition to protein foods, breakfast should be accompanied by other nutrients such as carbohydrates, fats, vitamins and minerals.
Although protein is very important for middle-aged people, it should not be consumed blindly. Excessive protein intake can increase the burden on the kidneys and even lead to health problems such as obesity and cardiovascular disease. Therefore, when supplementing with protein in breakfast, it should be consumed in moderation according to individual needs and actual conditions.