Middle age is an eventful autumn of life. When people reach middle age, their physical strength and energy begin to decline, and some even have premature aging. However, middle age is the heyday of life and career, and it is the golden age of brilliant and fruitful achievements. A person who loves his career often ignores the reasonable supply of diet and nutrition, relies on his own strength and does not consider the issue of health and wellness. Middle-aged intellectuals, in particular, are prone to obesity, coronary heart disease, hypertension, stroke, diabetes, cancer and other diseases due to unreasonable diet and unscientific eating habits. Therefore, it is very important for middle-aged people to pay attention to scientific diet and diet maintenance in order to maintain vigorous physical strength and energy, delay the aging speed and reduce diseases.

Nutritional requirements of middle-aged people

In middle age, reasonable diet nutrition is not only beneficial to health, but also lays a solid foundation for delaying aging and prolonging life.

The general principle of middle-aged people's demand for various nutrients is: according to physiological changes, under the premise of achieving nutritional balance, keep the dietary structure reasonable. In terms of nutrient intake, the increase will increase and the decrease will decrease. In a word: low fat, low cholesterol, a lot of high-quality protein, rich vitamins and inorganic salts, proper amount of carbohydrates and dietary fiber.

heat quantity

The total calories should be controlled to maintain the standard weight. If the weight is light, the heat energy supply should be appropriately increased to supplement carbohydrates; Those who are overweight should control their food intake, mainly by limiting animal fat and carbohydrates. Overeating is not good for people of any age, especially middle-aged people. Therefore, the diet of middle-aged people should keep the calorie intake and consumption roughly equal. General mental workers and light manual workers need 2200 ~ 2400 kilocalories a day, which can be adjusted according to the intensity of physical consumption, but they can't consume too much calories, otherwise they will easily form obesity.

protein

The supply of protein is more appropriate, and the utilization rate of middle-aged people to protein is lower than that of young and middle-aged people, so the supply is slightly higher. The daily body weight per kilogram should be no less than 1g, and high-quality animal protein and bean protein account for about 1/3.

Vitamins and inorganic salts

Vitamins and inorganic salts should be adequately supplied. Vitamins play an important role in middle-aged people, especially among vitamin A, vitamin C, vitamin E and vitamin B. Vitamins can promote metabolism, enhance the body's resistance, and prevent and treat hyperlipidemia, atherosclerosis, gallstones and diabetes. Daily supply: vitamin A 2200 international units, vitamin E 30 mg, vitamin C 70 mg, vitamin B 1 1.2 mg, vitamin B2 1.2 mg. Inorganic salts mainly increase the intake of calcium and iron, limit sodium salt and prevent osteoporosis, anemia and hypertension. The intake of calcium should not be less than 800 mg, the intake of iron should be 12 mg, and the intake of salt should not exceed 5 g.

dietary fibre

Dietary fiber plays an important role in middle-aged people, which can not only prevent constipation, but also increase cholesterol excretion, reduce cholesterol content in blood, and prevent and treat hyperlipidemia, atherosclerosis, gallstones and diabetes. Therefore, middle-aged people should add fiber-containing foods to their diet. Do a good job of matching the thickness, don't just eat polished rice and refined flour, but also eat brown rice and coarse grains, because rice, wheat and bran not only contain cellulose. But also contains a variety of trace elements, such as chromium, manganese and so on. If refined, it will lose this part of nutrition. If it lacks these two elements, it will easily lead to arteriosclerosis.

Daily diet arrangement for middle-aged people

The main diseases that threaten human health and life safety, such as cardiovascular and cerebrovascular diseases and diabetes, are closely related to the unhealthy lifestyle of human beings. In order to prevent these diseases in middle age, we must establish a healthy lifestyle, develop good eating habits, scientifically adjust the diet structure, maintain a nutritional balance, and reasonably arrange three meals a day.

Middle-aged people should drink a cup of warm water to replenish water before getting up early in the morning. Choose nutritious and digestible foods for breakfast, such as milk, eggs, soybean milk, noodles and porridge. And there is a certain amount of vegetables. Don't eat fried, hard and greasy food, otherwise it will lead to indigestion and indigestion.

Middle-aged people must eat scientifically. Modern families are busy with work during the day, and the whole family is reunited at night, so dinner is naturally rich. Almost 50% of the calories in three meals a day are concentrated in dinner, which will suddenly increase blood lipids. In addition, after falling asleep at night, people's blood flow will slow down, and a large amount of blood lipids will easily deposit on the blood vessel wall, causing atherosclerosis, which will lead to coronary heart disease. In addition, the quality and quantity of dinner food will stimulate the liver, making low density lipoprotein and very low density lipoprotein carry serum cholesterol to the arterial wall and accumulate it, promoting arteriosclerosis and inducing coronary heart disease. Most calories are concentrated in this way of eating dinner, which will also accelerate the decrease of glucose tolerance and easily induce diabetes.

Diet of menopausal women

● Supplement high-quality protein. On the basis of the combination of coarse grains from flour and rice and Mi Dou, we should pay attention to the intake of beef, eggs, fish, animal liver, lean cattle, sheep, pigs, poultry and bean products.

● Increase vitamins and essential trace elements. Green leafy vegetables and fresh fruits, such as citrus, hawthorn and fresh dates, are very effective in improving physiological functions, promoting metabolism, enhancing disease resistance and enhancing hematopoietic function.

● Always eat red dates, longan soup, red beans, glutinous rice, lotus seeds, etc. It has the effects of invigorating spleen, benefiting qi and enriching blood, and is of great benefit to improving climacteric syndrome.

● menopausal women with obesity, high cholesterol, arteriosclerosis and nervous system disorders should pay more attention to restricting diet. They should try to reduce the consumption of greasy and delicate desserts, sugary snacks, fruits with high sugar content and foods with high cholesterol.

Middle age and nourishing

Tonifying has become a tradition of health preservation in China, but there is a certain age limit for tonic, which will affect the normal growth and development of human body too early and lose the good opportunity for tonic too late. According to the traditional theory of health preservation, men should start tonic at the age of 40, while women should start earlier, usually at the age of 35. This statement is well founded. According to Neijing, before the age of 40, men are full of energy, muscular and strong, and after the age of 40, the phenomenon of "deficiency of kidney qi" begins to appear; Before the age of 35, the woman was strong. After the age of 35, not only did my energy begin to be poor, but my hair began to fall off and my face lost moisture. Now more and more data show that 40 years old is the boundary for people's health to change. Therefore, it is not only very appropriate but also necessary to start tonic in middle age. Grasping this good opportunity for tonic is not only beneficial in the immediate future, but also beneficial in the long run. In addition, according to the viewpoint of traditional Chinese medicine, the spleen and stomach function of middle-aged people is better than that of the elderly, which can not only supplement, but also supplement. Of course, supplements must also be based on your own physique and health. Make it up if necessary, and don't make it up if it is not necessary. Middle-aged people can eat some anti-aging foods as needed, such as soybeans, fish, sesame seeds, mushrooms, tremella, honey, pollen and so on. It is good for the human body.

The best diet for middle age

① Best heart-protecting food

Fish is the first food to protect the heart. Because fish is rich in dicarboxylic acids, eating 50 grams of fish a day can reduce the risk of heart disease.

Another is red wine, because red wine contains a lot of salicylic acid, which can prevent thrombosis and myocardial infarction, but it is not suitable to drink too much. It is advisable to drink 1 cup every two days. Portulaca oleracea L. is rich in omega-3 fatty acids, which can inhibit the production of human plasma cholesterol and triglycerides, increase prostaglandin synthesized by vascular cells, and reduce thromboxane A2 (a strong vasoconstrictor and platelet coagulant), thereby reducing blood viscosity, preventing platelet aggregation, coronary artery spasm and thrombosis, and effectively preventing coronary heart disease.

② Best brain food

There are spinach, leeks, pumpkins, onions, broccoli, peppers, beans, tomatoes, carrots, small vegetables, garlic leaves, celery, walnuts, peanuts, pistachios, cashews, pine nuts, almonds and soybeans. Because these foods contain carotene and superoxide dismutase, which can prevent the occurrence of cerebrovascular diseases and protect the brain, they are the first choice for mental workers.

③ Best fruit

According to the evaluation of vitamins, minerals, cellulose and calories contained in fruits, experts determined that the fruits with rich nutrition were papaya, melon, strawberry, citrus, kiwi, mango, tomato and watermelon in turn.

④ Best vegetables

Sweet potato, celery, carrot, radish, Chinese cabbage, cabbage, spinach, leek, sweet pepper, tomato, green onion, garlic, cucumber, eggplant, beans, wax gourd, etc.

⑤ The best soup.

Among all kinds of soups, chicken soup is the best. It can provide a lot of high-quality nutrition for the human body, and it can also boost the spirit by promoting the secretion of norepinephrine, so that fatigue and bad mood can be swept away. So nutritionists advocate drinking chicken soup for breakfast.