Do you want to eat more meat when you're older? Doctors recommend that after the age of 50, eat more of these three types of meat
As we age, the body's metabolism gradually slows down, and the need for nutrients also changes. Many people think that they should eat less meat when they are older, so as not to burden their bodies. However, doctors have suggested that after the age of 50, not only should not blindly reduce the intake of meat, but should appropriately increase the intake of certain meats to maintain good health. This article will detail why you should eat more meat after the age of 50, and introduce three meat foods that are especially suitable for middle-aged and elderly people.
1. Why should you eat more meat after the age of 50?
Increased protein demand: As we age, the body's muscle mass gradually decreases, and the metabolic rate decreases. In order to maintain muscle function and promote body repair, the need for protein in middle-aged and elderly people has increased comparatively. Meat is one of the most important sources of high-quality protein, and moderate intake can help meet the body's protein needs.
Prevent malnutrition: Middle-aged and elderly people often face problems such as loss of appetite and decreased digestion and absorption, which can easily lead to malnutrition. Increasing the intake of meat can provide rich nutrients, such as iron, zinc, vitamin B12, etc., which can help prevent malnutrition and related diseases.
Boosts immunity: The high-quality protein and other nutrients contained in meat are essential for maintaining immune system function. Middle-aged and elderly people eat meat in moderation, which helps to improve immunity and reduce the risk of infection.
2. Three kinds of meat suitable for middle-aged and elderly people to eat.
Fish: Fish meat is rich in high-quality protein, unsaturated fatty acids (such as -3 fatty acids) and nutrients such as vitamin D. Unsaturated fatty acids help reduce the risk of cardiovascular disease, while vitamin D is essential for bone health. In addition, the protein in fish is also very important for maintaining muscle strength and body function. It is recommended that middle-aged and elderly people eat fish at least twice a week, especially fatty deep-sea fish, such as salmon, cod, etc.
Lean meat: Lean meat (such as pork tenderloin, beef tendon, etc.) is good for high-quality protein**, and is also rich in trace elements such as iron and zinc. Moderate intake of lean meat can help prevent anemia and strengthen immunity. Compared with fatty meat, lean meat has a lower fat content and is more suitable for middle-aged and elderly people. It should be noted that lean meat also contains a certain amount of saturated fat and cholesterol, so the intake still needs to be controlled. It is recommended that middle-aged and elderly people consume no more than 100 grams of lean meat per day.
Chicken: Chicken is rich in nutrients such as high-quality protein, B vitamins and minerals. Compared to red meat, chicken is lower in fat and is mostly unsaturated fatty acids. Additionally, ingredients such as carnosine and creatine in chicken help maintain muscle strength and physical function. Therefore, chicken is also one of the suitable meat options for middle-aged and elderly people. It is recommended that middle-aged and elderly people choose skinless chicken breast or chicken thigh, and the cooking method is mainly low-fat cooking such as steaming and stewing.
3. Precautions.
Although eating more of the above three kinds of meat is beneficial to middle-aged and elderly people, the following points should still be noted:
Control your total intake: Although these meats are good for health, excessive intake can still lead to problems such as excess calories and fat accumulation. It is recommended to keep the total daily meat intake within 150 grams.
Choose the right way to cook: Try to use low-fat, low-salt cooking methods, such as steaming, stewing, etc., and avoid high-fat cooking methods such as frying and grilling. This reduces the fat and salt content of the meat, which is better for health.
Serve with fruits and vegetables: While increasing meat intake, don't neglect the intake of fruits and vegetables. Vegetables and fruits are rich in fiber, vitamin C and other nutrients, which help promote intestinal peristalsis, prevent constipation and improve immunity. It is recommended to consume at least 500 grams of fruits and vegetables per day.
Be aware of individual differences: Each person's physical condition and needs are unique, so when choosing meat and intake, you should adjust it according to your actual situation. If you have a chronic illness or special dietary needs, it is best to make your dietary arrangements under the guidance of a doctor or dietitian.
**10,000 Fans Incentive Plan 4. Conclusion.
To sum up, middle-aged and elderly people after the age of 50 should not only not blindly reduce the intake of meat in their diet, but should appropriately increase the intake of certain meats. Fish, lean meat, and chicken are three types of meat that are especially suitable for middle-aged and elderly people, and they are rich in high-quality protein and other nutrients that help meet the body's needs, prevent malnutrition, and boost immunity. However, while increasing meat intake, it is also important to control your total intake, choose the right cooking method, and pair it with other foods such as fruits and vegetables to maintain a balanced diet. Finally, it is important to have a personalized diet according to your physical condition and needs.