my country is a big country that eats pork. With the improvement of material life, people are no longer limited to pork, but also prefer to eat mutton, beef, as well as poultry and aquatic products, including chicken and duck. , goose meat, etc., then how should middle-aged and elderly people eat?
Pork is called red meat (red meat is red meat), and the advantage of such meat is that there is more hemoglobin in red blood cells, of which iron is a necessary component of hemoglobin, which can Transport oxygen to all tissues and organs of the body. As a source of heme iron, it is more easily absorbed by the body than non-heme iron, thereby preventing iron deficiency anemia.
For middle-aged and elderly people, although the body will gradually degenerate with age, they should not eat too much of various foods. Just like pork, according to the new version of the “Dietary Guidelines for Chinese Residents”, adults should consume 45~75g of poultry and livestock meat every day, which is almost the size of a palm.
However, too many people forget to measure when they eat, and even eat a bowl of meat in a short period of time. In related studies, it was found that if Eating too much red meat for a long time, because it contains more saturated fatty acids, will lead to a decrease in high-density lipoprotein cholesterol and an increase in low-density lipoprotein cholesterol in the blood, which means the risk of cardiovascular and cerebrovascular diseases, colorectal cancer, and breast cancer will increase.
Comprehensive suggestion, the middle-aged and elderly people should eat less pork, it is better to eat several kinds of foods to resist aging and nourish nutrition.
“white meat” is an option for meat:
white meat refers to skinless poultry, and aquatic products (fish, shrimp). In the journal JAMA Internal Medicine, a study involving 190,000 people found that eating fish is very beneficial to cardiovascular health, especially the omega-3 fatty acids of fish, which can reduce low-density lipoprotein cholesterol.
The new edition of the “Dietary Guidelines for Chinese Residents” also mentions that if you can ensure that you eat fish at least twice a week, it will help prevent cardiovascular disease.
How to choose fish? Deep-sea fish and shallow-water fish are more common on the market. It is recommended that you eat deep-sea fish. This food is rich in DHA and EPA, and also contains “selenium” called an anti-cancer element, which has antioxidant and anti-aging effects. , the health care effect will be better.
Whole grains:
A study published in the prestigious medical weekly The Lancet from Observational studies and clinical trials 40 years ago found that consuming whole grains can help the body better absorb dietary fiber. In the study, people who ate more dietary fiber had lower rates of all-cause and cardiovascular mortality.
It is recommended that you eat 100~150g of whole grains per day. You can also add whole grains on the basis of refined grains to improve the overall nutritional value and achieve real anti-aging purposes. .