What are the foods suitable for middle-aged men? In life, we all know the difference between middle-aged men and young men. Physically, the resistance of middle-aged men is declining. You must pay attention to your diet if you want to be healthy. Then do you know what food is suitable for middle-aged men? Come and have a look with me!
What are the foods suitable for middle-aged men? What are the foods suitable for middle-aged men?
Protein: It can promote various functions of the body, make antibodies, improve immunity, strengthen physique, promote the recovery of tissues and organs, and help to resist fatigue. Men need protein all their lives, and the reason why 30-year-old men need to supplement protein is because they don't pay attention to eating too much, such as big fish and big meat, hot pot, midnight snack, tobacco and alcohol, so it's time to increase the intake ratio of high-quality protein. Its main sources are eggs, lean pork, chicken, beef, mutton, rabbit meat, fish, beans, milk and so on.
Vitamin C: It can improve the body's immunity, resist and eliminate free radicals produced by smoking and drinking, reduce the damage of metabolic wastes to the body, prevent tumors and delay aging. 30-year-old men often eat greasy and high-energy foods, and should eat more spinach, tomatoes, cucumbers, Chinese cabbage, rape, spinach, lettuce, lettuce, apples, kiwis and strawberries. , and vitamin C.
Vitamin B6: it is an indispensable nutrient for human body, which has a good effect on enhancing immunity and can also prevent skin cancer and bladder cancer. Vitamin B6 protects the kidney from lithiasis and has therapeutic effect on insomnia. You only need to supplement 2 mg of vitamin B6 (the content in 2 bananas) every day, and people who exercise regularly can supplement it appropriately. Foods rich in vitamin B6 include chicken, fish, animal liver, potatoes, avocados and sunflower seeds.
Vitamin E: It can prevent diseases and is the most powerful weapon to improve immunity. It can also lower cholesterol, prevent platelet aggregation in arteries, remove impurities in the body and delay aging. Foods rich in vitamin E include cereal germ, egg yolk, beans, walnuts, almonds, sesame seeds, peanuts, vegetable oil, wheat germ, cereals and bread.
Zinc: Zinc is a trace element closely related to male reproductive function, which can promote the secretion of prostatic fluid and prostaglandin, participate in the composition of body fluids and enhance sexual function. Zinc deficiency will make gonadal function low, affect testicular development, make testis smaller and softer, and reduce or stop sperm production. Oyster meat is the first food with the highest zinc content. Beef, milk, chicken, chicken liver, egg yolk, shellfish, peanuts, cereals, beans, potatoes, vegetables and brown sugar also contain zinc.
Nutrition upgrade ladder
The content of cholesterol in blood will increase with age, so will the low-density lipids that block blood vessels, while the high-density lipoproteins that help waste excretion will decrease. Therefore, it is particularly important to pay attention to diet and avoid overeating. In order to increase the content of HDL, we should eat light food. To control fat, the daily fat intake should not exceed 30%, but it should not be lower than 15%.
What are the foods suitable for middle-aged men? What do middle-aged and elderly people eat for health?
Middle-aged and elderly people are no better than young people. Their health and energy get worse with age, so they need to keep in good health, especially in diet. So, what food should middle-aged and elderly people eat for health?
1, kelp
Kelp is a soluble fiber, which is more easily decomposed, absorbed and utilized by the large intestine than ordinary plant fiber, so it can accelerate the excretion of harmful substances such as cholesterol, prevent thrombosis and increase of blood viscosity, and prevent arteriosclerosis.
Step 2: nuts
Nuts such as almonds and peanuts are rich in amino acids and unsaturated fatty acids beneficial to the heart, which can reduce the risk of heart disease.
3. Coix seed
Coix seed, a water-soluble fiber, can accelerate the liver to eliminate cholesterol and protect heart health.
4. Soybeans
Soybean contains many essential amino acids, most of which are unsaturated fatty acids, which can promote the metabolism of fat and cholesterol in the body.
5, black sesame
Black sesame contains unsaturated fatty acids and lecithin, which can maintain vascular elasticity and prevent arteriosclerosis.
6. Potatoes
This kind of food contains more vitamin C, sodium, potassium and iron. Especially potassium, which contains 502 mg per 100 g, is a rare high-potassium vegetable.
Patients with heart disease, especially those with cardiac insufficiency, are often accompanied by hypokalemia. Eating potatoes regularly can not only supplement potassium, but also sugar, protein, minerals and vitamins.
7.spinach
Spinach is rich in folic acid, which can effectively prevent cardiovascular diseases. In addition, iron and trace elements in spinach can also play a role in enriching blood.
8.celery
Celery contains apigenin, which can protect cardiovascular function. Eat celery with leaves, because leaves are the essence of nutrition. Vitamin C in leaves is higher than that in stems, and it is rich in plant nutrients with high nutritional value.
Celery is also a food rich in cellulose. The latest research results show that eating more foods rich in cellulose can reduce the risk of heart attack.
9.auricularia auricula
Edible fungi can stimulate gastrointestinal peristalsis and accelerate cholesterol excretion. In addition, auricularia auricula contains anti-platelet coagulation substances, which have a good health care effect on arteriosclerosis, coronary heart disease and obstructive stroke.
10, corn
Corn oil contains unsaturated fatty acids and up to 60% flax oleic acid, which is a good cholesterol absorbent. Corn in Chinese medicine has diuretic effect, which helps to stabilize blood pressure.
Dietary precautions for middle-aged and elderly people
There are many things that need attention in the diet of middle-aged and elderly people in daily life, because the chewing ability and digestive ability of the elderly themselves are not as good as before.
Middle-aged and elderly people have decreased gastrointestinal peristalsis, which is easy to cause flatulence and constipation. Vegetables and fruits are rich in vitamins, minerals and dietary fiber, which can not only prevent constipation, but also reduce the damage of harmful substances in feces to intestinal wall and prevent intestinal cancer.
Meat, rice, wheat and other foods often have acidic reactions after digestion, and vegetables and fruits are needed to maintain the acid-base balance in the body. Eating red meat regularly will increase the risk of intestinal cancer. While ensuring the acid-base balance, it is best to use white meat such as fish, chicken and duck instead of red meat.
As you get older, the taste will decrease. Pay attention to the color, aroma and taste of food when cooking, so as to stimulate the appetite of the elderly. Food should be chopped and cooked by steaming and boiling as much as possible. Use less frying and frying to cook food.
Middle-aged and elderly people are prone to dehydration due to decreased metabolism and water, so they should drink more water. Due to the decline of renal function in the elderly, a small amount of water should be drunk many times.
Eating more whole grain foods is the first choice, such as cereal bread, which has not been removed by rough processing. Pay attention to recognition when buying cereal bread: if the first ingredient in the ingredient list is cereal, it means that its cereal content is really rich; If the cereal ingredient ranks behind other ingredients or sugar, it means that there are not many cereal ingredients in this food. Another way is to hold the bread in your hand. If you feel that bread is dense and has obvious grains, it is bread rich in grains.
Soba noodles, bean jelly, pancakes, steamed dumplings and rice are also good choices. Five-grain porridge rich in B vitamins and vitamin E, such as Laba porridge, Babaolian porridge and lotus leaf porridge, is more suitable for middle-aged and elderly people.
Summary: After reading the above article, I believe that everyone understands the problem of what middle-aged and elderly people eat for health. Middle-aged and elderly people need to pay more attention to their diet, not only to nutrition, because their digestive ability is declining, but also to some foods that help them digest.