Many elderly people interpret a light diet as a vegetarian diet, and some even take a long-term vegetarian diet, but can a long-term vegetarian diet really lead to longevity?
Previously, a mother-in-law who was over 70 years old had been a vegetarian for more than 30 years, but one day she was hospitalized due to a fall and a broken bone. Malnutrition, severe osteoporosis, the bones of the whole person are particularly fragile.
After the doctor’s consultation, it was analyzed that it was because she had been a vegetarian for a long time, so a light diet is not a vegetarian diet. On the contrary, some studies have found that the elderly who eat more meat live longer.
First, the elderly who eat more meat may live longer
The elderly should pay more attention to their health , Don’t always think thin is beautiful, blindly eat vegetarian, eating meat properly may be better for the body.
A joint survey study of 11 countries pointed out that appropriate intake of high-protein foods such as meat and eggs is associated with a lower risk of cancer and a longer life span than people who eat more vegetarian food.
The study found that the mortality rate of the elderly with a protein intake of more than 40 grams was 18%, while the mortality rate of those with a protein intake of less than 40 grams was 31% /strong>.
Appropriately increasing meat intake in the elderly can prevent malnutrition, avoid osteoporosis, sarcopenia, and delay brain aging. Therefore, the elderly should also eat meat appropriately.
Second, there is a “bottom limit” for eating meat! 2 kinds of meat should be eaten as little as possible
Although it is recommended that everyone should eat meat properly, it is necessary to remember that there is a limit to eating meat. The following two kinds of meat should be eaten as little as possible. .
1. Red meat
Eating an extra 50 grams of red meat per day was associated with a 22% increased risk of pneumonia, a 21% increased risk of diabetes, ischemic There was a 16% increased risk of heart disease and an 8% increased risk of colon polyps.
2. Processed meat
Eating an extra 20 grams of processed meat per day was associated with a 23% increased risk of pneumonia, a 21% increased risk of diabetes, ischemic Stroke increased by 17%, and cerebrovascular disease increased by about 10%.
The Dietary Guidelines for Chinese Residents states that the total daily intake of fish, poultry, eggs and lean meat for adults is between 120-200 grams. The intake of livestock and poultry meat and seafood should be controlled at 40-75 grams for adults, and 40-50 grams for people over 65 years old.
Third, eat meat without paying attention to these 3 points, be careful that it is counterproductive
Meat is in the diet It is essential, but you should pay attention to the following points when eating meat, otherwise it may be counterproductive.
1. Eat more white meat such as fish, shrimp, poultry, etc.
White meat such as fish and shrimp is more delicate and has a higher digestion and absorption rate. Low in fat and high in unsaturated fatty acids, it can prevent cardiovascular disease.
2. Multi-use cooking methods of stewing and boiling
In the cooking of meat, it is recommended to use stewing and boiling methods as much as possible, so as to maximize the to preserve the nutrients in the meat.
3. The taste should be as light as possible
It is recommended to choose a light diet with less oil, less salt and no stimulation to avoid the negative health caused by heavy-taste diet effect.
Although various functions of the body will degenerate as the elderly grow older, they should not be vegetarians, but should eat meat properly. It is recommended to eat more white meat such as fish, shrimp and poultry, and try to choose a light-flavored and stewed cooking method to ensure better absorption and utilization of nutrients.
References:
[1] The latest research: Elderly people who eat more meat may live longer! But if you don’t pay attention to these 4 points, it will be counterproductive. Popular Science China. 2021-10-23
[2] Academician Chen Junshi: Eating meat must have a “bottom line”! If you eat more than this amount of three types of meat, you will eat “too much”. Life Times. 2021-04-14
[3] Be sure to remember! ! The elderly should eat meat tonic like this! Can’t be more wrong….CCTV life circle.2016-12-27