When people reach middle age, the body begins? Landslide? A series of physiological changes from prosperity to decline. Therefore, middle-aged people should not only pay attention to daily health care and exercise, but also pay attention to the balance of diet and nutrition. According to expert research, middle-aged people should pay attention to supplement the following foods.
(1) fungi. Such as mushrooms, fungus, tremella and so on. It contains a variety of amino acids, more than 30 enzymes and rich vitamins B 1, A, D, etc. It can improve the anti-virus, anti-thrombus, anti-arteriosclerosis and anti-cancer ability of human body. In addition, these fungus foods can help digestion and help people with indigestion and loss of appetite.
(2) nuts. Fruits in nuts, such as walnuts and pine nuts, are rich in protein, unsaturated fatty acids and phospholipids. , is conducive to physical fitness, anti-arteriosclerosis, long-term use can prolong life.
(3) fish. Fish is rich in amino acids, which can promote the synthesis of protein, enzymes and hormones, and form the material basis of body activity and regulation. Fish oil contains more unsaturated fatty acids, which is beneficial to reduce blood lipid and prevent or slow down atherosclerosis. Fish also contains essential minerals and trace elements such as phosphorus, selenium and calcium, which can delay aging and prevent osteoporosis. Therefore, middle-aged people should pay attention to eating more fish or other aquatic products (such as shrimp and crab).
(4) beans. Soybean contains more than 40% high-quality protein, and contains a variety of essential amino acids, especially arginine and lysine, which is an important raw material for the synthesis of protein. Soybean is also rich in vitamin E and soybean saponin, which can prevent the generation of oxidized lipid, delay aging, lower blood cholesterol and prevent atherosclerosis. Phosphorus in soybean can also supplement the needs of the brain, and it is rich in iron and calcium, which can prevent anemia and osteoporosis, which are very needed by middle-aged people. In addition, soybeans and bean products are easy to digest and should be supplemented in moderation every day.
(5) algae. Algae foods such as seaweed, Nostoc flagelliforme and kelp contain glial acid, potassium, iodine, calcium, carotene, vitamin B 1, vitamin E, vitamin C, rutin and various amino acids, which have the functions of softening blood vessels and preventing coronary heart disease, cerebral arteriosclerosis, tumor and dementia. Iodine in algae food can prevent iodine deficiency, which is beneficial to metabolism and heat production.
(6) fruits and vegetables. Fruits such as jujube, Rosa roxburghii, apple, banana, kiwi fruit, citrus and grape are rich in vitamins and beneficial trace elements, which can promote immune function and improve metabolism; For another example, plant food is rich in vitamins and cellulose, which is beneficial to digestion and absorption and maintains the body's needs. Therefore, middle-aged people should strengthen the intake of fruits and vegetables to control staple food and increase healthy complementary food.
Middle-aged people change because of their physiological characteristics. Total control, small meals, seven or eight full? The principle of. If conditions permit, add a snack between breakfast and lunch and between lunch and dinner. Seven or eight points full? Just don't overeat, leave room for two or three points, that is to say, when you leave the table, you still want to eat and you can eat.