The older you get, the more meat you eatIt is recommended that people reach middle age and eat more of these two types of meat
As we age, our physiological functions and metabolic rate gradually change, and our nutritional needs are different. Therefore, many people think that the older they are, they should eat more meat to supplement their nutrition. But this view is not entirely correct. Meat is indeed important for high-quality protein, vitamins and minerals**, but not all meat is suitable for middle-aged and elderly people. This article will give you a detailed analysis of how middle-aged and elderly people should eat meat scientifically, and focus on recommending two kinds of meat suitable for middle-aged people.
1. Characteristics of the nutritional needs of middle-aged and elderly people
Increased protein demand: With age, muscle mass gradually decreases, and in order to maintain muscle function and good health, middle-aged and elderly people have a relatively high need for protein.
Mineral and vitamin needsMiddle-aged and elderly people are prone to osteoporosis, anemia and other problems, so the demand for nutrients such as calcium, iron, and vitamin D also increases.
Weakened digestive function: With the increase of age, the digestive function of middle-aged and elderly people gradually weakens, and they are prone to indigestion, stomach bloating and other problems, so it is necessary to choose foods that are easy to digest.
Second, the principle of eating meat scientifically
Control the total amount: Although meat is highly nutritious, excessive consumption can lead to excessive fat intake and increase the risk of cardiovascular disease. Therefore, middle-aged and elderly people should control their daily meat intake, and it is generally recommended to consume 50-75 grams of lean meat or poultry meat per day.
Choose lean meats: The fat content in fatty meat is high, which is not conducive to the health of middle-aged and elderly people. Therefore, when choosing meat, you should try to choose lean meat, such as tenderloin, tenderloin, hind leg, etc.
Mix and matchIn order to supplement nutrition more comprehensively, middle-aged and elderly people should eat a variety of meats, such as pork, beef, mutton, chicken, fish, etc.
3. Recommend two kinds of meat suitable for middle-aged people
Fish
Fish is important for high-quality protein, unsaturated fatty acids, vitamins and minerals**. Among them, unsaturated fatty acids are of great significance for cardiovascular health, which can reduce blood viscosity and reduce the risk of thrombosis. At the same time, nutrients such as DHA and EPA in fish are also beneficial for brain function and help prevent neurological diseases such as Alzheimer's.
Recommended way to consume: Middle-aged and elderly people can choose low-fat cooking methods such as steaming and stewing to make fish dishes, such as steamed sea bass, fish soup, etc. In addition, in order to facilitate consumption and digestion and absorption, fish meat can also be made into fish balls, fish fillets, etc.
Precautions: When choosing fish, try to choose fresh, pollution-free fish. At the same time, some deep-sea fish may contain high levels of heavy metals such as mercury, so excessive consumption should not be administered.
Chicken
Chicken is rich in nutrients such as protein, vitamins, and minerals. Among them, chicken breast is the part of chicken with high protein content and relatively low fat content, which is suitable for middle-aged and elderly people. In addition, chicken also has a certain warming effect, which has a certain health care effect for middle-aged and elderly people who are weak and afraid of cold and cold.
Recommended way to consume: Middle-aged and elderly people can choose low-fat cooking methods such as stewing and steaming to make chicken dishes, such as chicken stewed mushrooms, steamed chicken breast, etc. In addition, chicken can be eaten with vegetables, tofu, and other ingredients to improve its nutritional value.
Precautions: When choosing chicken, try to choose fresh, hormone-free chicken. At the same time, due to the high fat content in chicken skin, it should be removed as much as possible when eating.
4. Other precautions
Cooking:: Try to choose low-fat cooking methods such as steaming, boiling, and stewing, and avoid high-fat cooking methods such as frying and frying. This can reduce fat intake, which is beneficial to the health of middle-aged and elderly people.
Food pairing: When eating meat, it should be paired with appropriate amounts of vegetables, fruits, grains and other foods to ensure a balanced nutrition. At the same time, the dietary fiber in vegetables and fruits helps to promote digestion and reduce the burden on the stomach and intestines.
Individual differences: Everyone's physical condition and nutritional needs are different, so middle-aged and elderly people should adjust according to their actual situation when choosing meat and eating amount. If you have special diseases or nutritional needs, it is recommended to adjust your diet under the guidance of a medical professional.
5. Summary
In short, getting older doesn't mean eating more meat. When middle-aged and elderly people eat meat, they should follow the principle of eating meat scientifically, control the total amount, choose lean meat, and diversify the mix. At the same time, fish and chicken are two high-quality meats suitable for middle-aged and elderly people, they are rich in nutrients and easy to digest and absorb. Through reasonable dietary combinations and cooking choices, middle-aged and elderly people can enjoy delicious food while maintaining good health.