How can the elderly eat meat to be healthy?

1, it is healthy for the elderly to eat more meat and less stew.

Among the cooking methods such as steaming, frying and stewing, stewing is most suitable for middle-aged and elderly people. Stewed meat is tender and soft, and the chewing function of the elderly is mostly declining. Stewed meat is more suitable. Through stewing, saturated fatty acids can be reduced by 30%~50%, unsaturated fatty acids can be increased, cholesterol content can be reduced, and nutrition is better. Eat salted fish, sausage, ham and other meat products, avoid frying, the correct way to eat is to cook thoroughly and steam thoroughly, so that the harmful substance nitrosamine evaporates with water vapor.

2. Control the intake of lean meat in the elderly.

Some people think that eating fat meat will make you fat, eating lean meat will not make you fat, and you can also ensure the intake of nutrients. In fact, it is not good to eat more lean meat. The methionine content in lean meat is high, which can be converted into homocysteine under the catalysis of human enzymes. Excessive intake can lead to atherosclerosis. Animal experiments show that homocysteine can directly damage animal endothelial cells and form typical atherosclerotic plaques. Therefore, to eat lean meat in moderation, each person needs to consume an average of 45 grams of animal protein every day. In addition to milk and eggs, the source of this 45g protein is meat (including poultry meat, livestock meat and fish), and the total meat intake per day is150g ~ 200g.

3. Old people eat meat and vegetables healthily.

When eating meat, you must also eat vegetables. The ratio of meat to vegetables is better. The reasonable collocation of meat and vegetables is beneficial to the acid-base balance in the body, because meat, eggs and other foods are acidic foods, while vegetables, kelp, tea and fruits are mostly alkaline foods. Eating more vegetables for the elderly can prevent diseases such as neuralgia, hypertension and arteriosclerosis. Protein in staple food and vegetables and protein in meat can not only complement each other, but also improve the nutritional value of meat protein.

4. The healthy eating of meat by the elderly should be diversified.

The variety of meat can increase people's appetite. The diet of the elderly should be mainly fish, milk and eggs, supplemented by other meat foods. Because the visceral cholesterol content of pigs, cattle, sheep and chickens is high, the elderly should eat less. Cholesterol in eggs is also high. The edible part of 100g contains 680mg of cholesterol, cuttlefish 275mg, chicken 1 17mg, fat pork 107mg, crucian carp 93mg, lean pork 77mg and lean beef 63mg, but lecithin in egg yolk helps to eliminate cholesterol and fat. For those who have a history of allergic reaction to foreign protein, don't eat more rare game.

What effect does eating meat have on health?

1, the meat with the least fat-chicken: chicken, which means skinless chicken. Because almost all the fat is in the chicken skin. Every 100g of skinless chicken contains 24g of protein, but the fat is only 0.7g. Chicken has a good therapeutic effect on malnutrition, chills, fatigue, irregular menstruation, anemia and physical weakness.

2, nourishing meat-mutton: mutton helps Yuanyang, tonifies essence and blood, and treats lung deficiency, which is quite beneficial to patients with asthma, bronchitis, lung disease and deficiency cold. It can also tonify kidney, strengthen yang, tonify deficiency, keep out the cold and strengthen the body. It is a treasure of nourishing and dietotherapy in winter. However, it should be noted that mutton is warm after all and not suitable for everyone. People with excessive fire due to yin deficiency, excessive cough and phlegm, indigestion, arthritis, eczema and fever should not eat.

3, strong meat-beef: beef is most suitable for people with weak body and mental retardation. The amino acid composition of beef protein is closer to the needs of human body than pork, which can improve the disease resistance of human body. It is especially suitable for people who are growing and recuperating after surgery and illness, such as replenishing blood loss and repairing tissues. However, the muscle fiber of beef is rough and difficult to digest, and the content of cholesterol and fat is high, so the elderly, children and people with weak digestive ability should not eat more.

Methods of healthy diet for the elderly

1, small amount and multiple meals: three meals a day, with two or three additional meals. Soymilk, tofu, peanut paste, sesame paste, all kinds of salty and sweet porridge, soft snacks, fruits and other foods can be eaten as dinner, and every meal is good at seven.

2. Add vegetables to the staple food and cook together: tomatoes, loofah, wax gourd, pumpkin, eggplant and tender leaves of green leafy vegetables. Cut into small pieces or filaments and put them in porridge or noodle soup. You can add 1-2 kinds of vegetables to cook together every time.

3. Replace some animals with bean products. protein: Because the intake of meat must be limited, beans and bean products (such as tofu and soybean milk) can be used instead. Dinner should contain at least 170g of high-quality protein (such as lean meat, fish, eggs, tofu, etc. Vegetarians should get high-quality protein from beans and nuts (peanuts, walnuts, almonds, cashews, etc.). ).