Dietary fiber can be said to be one of the most popular nutrients for the elderly. Many health programs and experts will also advise the elderly to supplement dietary fiber, which can regulate the digestive system, reduce the risk of illness, and then achieve the effect of health and longevity.
What are the benefits of eating more dietary fiber for the elderly over 60 years old?
Benefits 1: improve gastrointestinal peristalsis.
For the elderly over 60 years old, with the increase of age, the ability of digestive system will decrease, and the intensity of gastrointestinal peristalsis will also decrease.
Dietary fiber, as a nutrient with stable structure, can effectively activate the stomach, improve gastrointestinal peristalsis and improve the function of digestive system. Once the digestive ability of the elderly is improved, it means that the intake efficiency of other nutrients is improved.
Not only that, the intestines and stomach become healthy, the feces are discharged more smoothly, the time for toxic substances to stay in the digestive system becomes shorter, and the risk of serious diseases such as intestinal cancer can be reduced, which is naturally beneficial to health and longevity.
Benefit 2: lower the level of intestinal cholesterol.
As we know, the elderly have poor metabolic efficiency of nutrients, so they are more likely to accumulate fat, cholesterol and other substances in the blood. In the long run, the blood of the elderly becomes sticky and stagnant, which is more likely to induce a series of cardiovascular and cerebrovascular diseases.
However, if you can eat more dietary fiber, its remarkable adsorption can effectively integrate the water and cholesterol in the intestine, reduce the cholesterol level in the body in disguise, improve blood efficiency and reduce the risk of cardiovascular diseases.
Benefit 3: Improve blood glucose response.
Dietary fiber can not only absorb cholesterol, but also improve the efficiency of gastrointestinal peristalsis. In the process of blood sugar production, as a polysaccharide nutrient, it can reduce the efficiency of blood sugar production and the blood sugar level of human body to a certain extent.
This is undoubtedly a good thing for the elderly with common symptoms of diabetes, especially after meals. Dietary fiber is particularly effective in reducing postprandial blood sugar.
It can be seen that the health value of dietary fiber is unparalleled, especially for the elderly over 60 years old. Increasing the intake of dietary fiber is naturally beneficial to longevity and health. For example, coarse grains such as sweet potato and corn, and vegetables such as Chinese cabbage, green vegetables and broccoli are all good choices to supplement dietary fiber.
However, on the other hand, although eating more dietary fiber is beneficial to the health of the elderly, in the process of supplementing dietary fiber, many elderly people are also easy to fall into misunderstanding. Only by timely adjustment and reasonable and healthy nutrition supplement can we care for our health more effectively.
The doctor reminds you to avoid two misunderstandings of dietary fiber supplement for the elderly.
Myth 1: excessive dietary fiber supplementation
Although we call on the elderly to increase their intake of dietary fiber, this is because the elderly's ability to absorb nutrients is poor, and proper intake of nutrients can play the best role.
But that doesn't mean you can eat too much dietary fiber. On the one hand, excessive intake of dietary fiber may delay gastric emptying, lead to excessive gastric acid secretion, induce gastric acid reflux, gastric ulcer and other disease symptoms.
On the other hand, excessive intake of dietary fiber will lead to precipitation and agglomeration in the intestine, which will aggravate constipation symptoms.
Therefore, it is suggested that it is enough for the elderly to consume about 30g of dietary fiber every day, which is equivalent to about 50g of coarse grains, about 300g of vegetables, or 200-400g of fruits. It is the right choice to adjust the diet reasonably and increase but not excessively supplement dietary fiber.
Myth 2: Eating the wrong dietary fiber.
Yes, dietary fiber is also divided into different types, mainly water-soluble and insoluble.
Common water-insoluble fiber, such as dietary fiber in coarse grains and vegetables, can last for a long time in the intestine and play a role in promoting digestion.
Dietary fibers, such as fructooligosaccharides, guar gum or plantain seeds, are widely used as health supplements. Most of these fibers are easily soluble in water, which can not only promote gastrointestinal peristalsis, but also easily dissolve in the intestine, thus affecting the ph value and negatively affecting the normal environment of the intestine.
Therefore, it is the best effect to supplement dietary fiber through coarse grains and vegetables every day, which is also more conducive to the longevity and health of the elderly. It is not recommended to take all kinds of health care products and supplements, so as not to supplement the wrong kinds of dietary fiber and have a negative impact on health.
In a word, dietary fiber is a valuable nutrient, which contributes to the health and longevity of the elderly. Increasing intake in daily life is definitely recommended. However, in the process of daily diet, the elderly should also try to avoid misunderstandings related to cellulose. Only by taking nutrition reasonably and scientifically can they produce the greatest benefit.