Are you notDo you often hear such words: middle-aged and elderly people should pay attention to a healthy diet, eat less snacks, and eat more vegetables and fruits? Do you think this kind of life is too boring, too bitter, too frugal? Do you want to indulge once in a while, eat your favorite snacks and satisfy your taste buds?
If you have such an idea, then congratulations, you have come to the right place. In this article, I will reveal to you five snacks suitable for middle-aged and elderly people, which are not only delicious and delicious, but also meet the nutritional needs of both cravings and nourishing the bodyAdd health and vitality to senior life.
You may askWhat are these four snacks? What are their special effects? What is the best way to eat them? Don't worry, I'll answer them for you one by one.
1. Walnuts
Walnut is one of a kindIt is very suitable for snacks for middle-aged and elderly people, it is rich in unsaturated fatty acids, proteins, vitamins, minerals and other nutrients, and has a good health care effect on cardiovascular and cerebrovascular, nervous system, bones, etc.
The effects of walnuts are as follows: Lower cholesterol: The unsaturated fatty acids in walnuts can reduce LDL (bad cholesterol) in the blood and increase HDL (good cholesterol), thereby preventing arteriosclerosis, coronary heart disease, etcCardiovascular and cerebrovascular diseases such as hypertension.
Improves memory:The protein, phosphorus, iron and other components in walnuts can promote the metabolism of brain cells and enhance memory and thinking skills. The shape of the walnut also resembles a small head, and it is known as the "smart fruit".
Calcium supplementation and bone protection: Minerals such as calcium, magnesium, and zinc in walnuts can help maintain bone stability and strength, and prevent osteoporosis and fractures. Moisturize the skin: Vitamin E and B vitamins in walnuts can resist oxidation and delay agingMaintain the shine and elasticity of **.
Walnuts can be eaten in the following ways:Eat raw: Walnuts can be eaten raw, which retains the most original flavor and nutrition, but be careful not to eat too much, otherwise it will cause fire, bloating, diarrhea, etc. Generally, eating 3-5 walnuts a day is enough.
Boiling water: Walnuts can be boiled with red dates, wolfberries, longan, etc., to make walnut tea, which is sweet and nourishing, and suitable for winter drinking. Stir-fry: Walnuts can be stir-fried with broccoli, carrots, celery, etc., to increase the aroma and texture of the dishIt can also improve the nutritional value of dishes.
2. Black sesame seeds
Black sesame seedsIt is a very suitable snack for middle-aged and elderly people, it is rich in protein, fat, vitamins, minerals, sesamin and other nutrients, and has a good health care effect on liver and kidney, blood, hair, etc.
The effects of black sesame seeds are as follows: nourishing the liver and kidney: the sesamin, linoleic acid and other components in black sesame seeds can nourish the liver and kidney, enhance the function of the liver and kidney, and prevent liver and kidney deficiencySymptoms such as soreness in the waist and knees.
Nourishing blood and moisturizing dryness:Minerals such as iron, calcium, and magnesium in black sesame seeds can replenish red blood cells and platelets in the blood, improving anemia and blood circulation. The unsaturated fatty acids, vitamin E and other components in black sesame seeds can moisten the intestines and relieve constipation and heat.
Black hair beauty: The melanin, vitamin B group and other ingredients in black sesame seeds can promote hair growth and color, and prevent gray hair and hair loss. Vitamin E, sesamin and other ingredients in black sesame seeds can resist oxidation, delay the aging of the company, and maintain the quality of the seedsGlossy and elastic.
How to eat black sesame seedsThere are the following types: grinding powder: black sesame seeds can be ground into powder and used to make paste, cakes, cakes and other foods, or directly mixed in rice, porridge, noodles, soy milk, etc., to increase the aroma and nutrition of food.
Oil extraction: Black sesame seeds can be squeezed into oil and used to make dishes such as puff pastry, sesame paste, and sesame oil chicken, or directly spread on bread, biscuits, scones, etc., to increase the flavor and moisture of food. Soaking wine: Black sesame seeds can be soaked together with white wine, red dates, wolfberries, etc., to make black sesame wine, which is both mellow and warm to the stomachSuitable for winter drinking.
3. Goji berries
Goji berriesIt is a very suitable snack for middle-aged and elderly people, it is rich in a variety of amino acids, vitamins, minerals, polysaccharides, carotenoids and other nutrients, and has a good health care effect on the liver and kidneys, eyes, immune system, blood sugar, etc.
The effects of wolfberry are as follows: Brighten the eyes and nourish the liver: The carotenoids, vitamin A and other components in wolfberry can protect the retina, enhance vision, and prevent dryness, fatigue, and blurring of the eyes. The polysaccharides, amino acids and other components in wolfberry can protect the liver and promote the regeneration of liver cellsPrevention of hepatitis.
Blood Sugar:The polysaccharides, amino acids and other components in wolfberry can regulate the secretion of insulin, reduce blood sugar, and prevent diabetes and complications. Enhance immunity: Polysaccharides, vitamin C and other components in wolfberry can enhance the body's resistance, inhibit inflammation, and prevent colds and pneumonia.
There are several ways to eat wolfberry: Soak in water: wolfberry can be soaked in water with green tea, chrysanthemum, lemon, etc., to make wolfberry tea, which is refreshing and refreshing, and is suitable for summer drinking.
Boiled soup: Goji berries can be cooked with pork ribs, chicken, winter melon, lotus root, etc., to make wolfberry soup, which is both delicious and nourishing, suitable for autumn drinking. Make a sauce: Goji berries can be made into a sauce with honey, lemon juice, ginger juice, etc., to make a wolfberry paste, which is both sweet and sour and appetizingSuitable for spring.
Fourth, red dates
Jujube is a kind ofIt is very suitable for snacks for middle-aged and elderly people, it is rich in a variety of amino acids, vitamins, minerals, polysaccharides, phenolics and other nutrients, and has a good health care effect on the heart, blood, nervous system, digestive system, etc.
The effects of jujube are as follows: tonifying the heart and soothing the nerves: the polysaccharides, vitamin B and other components in jujube can enhance the contractility of the myocardium, improve arrhythmia, prevent heart failure, palpitations, etc. The polysaccharides, phenols and other components in jujube can inhibit the decomposition of neurotransmitters, enhance nerve conduction, and prevent insomniaAnxiety, depression, etc.
Nourish the blood:Minerals such as iron, calcium, and magnesium in jujube can replenish red blood cells and platelets in the blood, improving anemia and blood circulation. Vitamin C, polysaccharides and other components in jujube can increase the secretion of body fluids, improve dry mouth, sore throat, constipation, etc.
Strengthen the spleen and stomach: The polysaccharides, vitamin B group and other components in jujube can promote gastrointestinal peristalsis, increase the secretion of digestive juices, and prevent gastric ulcers, gastritis, stomach pain, etc. Polysaccharides, phenolic substances and other components in jujube can inhibit the harmful bacteria in the intestines, increase the beneficial bacteria in the intestines, and prevent diarrheaConstipation, enteritis, etc.
How to eat jujubesThere are the following: Dry eating: Red dates can be eaten dry, retaining the most original flavor and nutrition, but be careful not to eat too much, otherwise it will cause fire, bloating, diarrhea, etc. Generally, eating 5-10 red dates a day is enough.
Soaking in water: Red dates can be soaked in water with wolfberry, longan, white fungus, etc., to make red date tea, which is sweet and nourishing, and is suitable for drinking in winter. Cooking porridge: Red dates can be cooked with rice, wheat, oats, etc., to make red date porridge, which is both fragrant and nutritiousPerfect for breakfast.
In short, middle-aged and elderly people can choose the above four snacks to meet their nutritional needs and maintain good health. However, it is necessary to pay attention to the appropriate amount of control of intake during consumption to avoid burdening the body. At the same time, it is also necessary to pay attention to choosing products with reliable quality and good brand reputation to ensure food safety.