1. Eating habits need to be changed.
Reduce calorie intake: metabolism will slow down with age. If you don't reduce calorie intake in middle age, it will inevitably lead to weight gain.
According to the data of the National Institute on Aging, if women over 50 don't like sports, it is best to consume no more than 1.600 kcal per day, while women who exercise should not exceed 1.800 kcal, and the upper limit for more active women is 2200 kcal.
The daily calorie intake of men is 2000 calories, 2400 calories and 2800 calories respectively. Most calories should come from foods with rich nutrition and lasting satiety, such as coarse grains, eggs and vegetables.
Double calcium intake: with the increase of age, people's bone density decreases. This is especially true for women. After menopause, bone loss is accelerated, which in turn increases the risk of osteoporosis and fracture.
Studies have shown that calcium supplementation helps to slow down the occurrence of osteoporosis. In addition to calcium tablets, dietary calcium supplementation is also critical. Foods with high calcium content include dairy products (milk, yogurt, cheese, etc. ), bean products (tofu, yuba, etc. ) and green leafy vegetables (mustard, amaranth, etc. ).
Pay attention to replenish water: the thirst of middle-aged and elderly people will be reduced, and once drinking water is insufficient, it will easily lead to dehydration.
Therefore, when people reach middle age, although they are not so thirsty, they should also pay attention to supplementing water.
Once there are early symptoms of dehydration such as headache or drowsiness, it is best to drink a glass of water first, then lie down or take painkillers.
Eat more dietary fiber: since middle age, the function of digestive system declines, which easily leads to constipation and hemorrhoids. Changes in eating habits, drinking too little water and taking certain drugs will aggravate the condition.
Paying attention to diet regulation and taking enough dietary fiber will help to relieve and prevent constipation, such as eating more fresh fruits and vegetables and coarse grains.
Eat favorite foods: The sense of smell and taste will change with age, and many people find that things they liked in the past may not be liked now.
It is meaningless to force yourself to eat food you don't like, but you can choose food you like and have the same nutrition instead.
It is a good choice to try new dishes or foods that you didn't like in the past and use low-salt seasonings to enhance the taste of dishes. In short, don't let the ever-changing taste stop you from taking in the necessary nutrients for your body.
The above is some common sense about how middle-aged people can improve their eating habits, so what other taboos should be paid attention to in diet?
2. Six taboos of middle-aged people's diet
Avoid too much salt:
The normal situation is that the daily salt intake is controlled below 7 grams. Research shows that when the daily intake of salt is 65438 00 g, the incidence of hypertension is 8.6%. If you take 26 grams of salt every day, the incidence of hypertension is above 60%.
Second, avoid eating too much sugar:
Because sugar will be converted into fat after entering the human body, the fat content in the blood will increase, thus inducing high blood pressure.
Three bogey greasy:
Middle-aged people should properly control greasy food, because the speed of arteriosclerosis in middle-aged people is at the peak of their lives, and eating a lot of fat will accelerate the process of arteriosclerosis in arterial wall.
Four bogey partial eclipse:
People's nutrition is multifaceted, and people with partial eclipse can't meet the needs of the body. Middle-aged people should pay attention to the diversification of nutrition, overcome the habit of partial eclipse and eat more foods rich in iron, calcium and vitamins.
Five avoid overeating:
Middle-aged people should pay attention to the quality of food every meal, and it is best to eat until eight or nine points are full. Middle-aged people are prone to angina pectoris and myocardial infarction if they overeat and do not properly control their food intake.
Six bogey eating and sleeping:
Many people like to sleep after eating, which will increase the burden on the heart and other internal organs.
Summary: The above small series introduces the eating habits and taboos of middle-aged people. I hope that friends who don't know much about this can eat correctly.
3. Middle-aged men should pay attention to health care.
1. Keep a regular life. Once people are busy turning green, they tend to ignore the head and tail, and their schedules are completely chaotic. However, busyness cannot be an excuse for irregular life. We drag our tired bodies to work, which not only reduces work efficiency, but also seriously harms our health. "Illness comes like a mountain, and illness goes like reeling." Once we get sick, our living conditions will be even more embarrassing. Therefore, in the busy work, it is a scientific and desirable way to arrange the schedule reasonably, be busy and orderly, use your head to set priorities, make rational use of time and improve work efficiency.
2. Maintain a healthy diet. Middle-aged men have to socialize and drink in order to work. According to medical investigation, most people who drink regularly will suffer from fatty liver. If they continue to drink heavily after illness, they will miss the best treatment period of fatty liver and eventually become cirrhosis, with little chance of cure. Therefore, middle-aged men should pay more attention to the health and nutrition of diet. Besides drinking less, we should also control our food intake. Eat more high-fiber foods such as spinach and fruit, and eat animal protein in moderation, and reduce the consumption of fried, pickled and smoked foods and animal offal, canned food and sausages. If you eat these foods regularly, it is easy to get cancer and lead to arteriosclerosis.
3. Keep a happy mood. It is difficult for middle-aged men to face the pressure in work and life. If this kind of pressure appears in our life for a long time, we will have anxiety. Proper anxiety can promote us to improve our lives and work hard. However, with the increasing pressure, we will feel more and more anxious. In a state of anxiety for a long time, our mental state will be sluggish, our temper will be anxious, and even mental illness will occur. Therefore, we should take some measures to relieve stress and keep a happy mood, such as talking, exercising and singing.
Finally, a reminder, don't wait for the symptoms of the disease to go to the hospital for examination and treatment. Take precautions and go to the hospital for physical examination regularly, at least once a year, to better protect your health.