(2) Maintain an appropriate amount of protein. Protein is the basic substance of human life activities. Middle-aged people need to consume 70 to 80 grams of protein every day. High-quality protein is not less than 1/3. Milk, eggs, animals, lean meat, fish, poultry, beans and bean products are all rich in high-quality protein. Soybean and its products are rich in plant protein, which is very beneficial to middle-aged and elderly people. Because protein is consumed every day, the daily intake of protein should be balanced. This is of great benefit to delay the degradation of the digestive system.
(3) Appropriate sugar restriction. Some people have the habit of eating sugar, or eat a lot, and they should be restricted after middle age. Because eating too much sugar is not only easy to be obese, but also due to the decline of pancreatic function after middle age, if you eat too much sugary food, it will increase the burden on the pancreas and easily cause diabetes.
(4) Diet should be low in fat and cholesterol. Middle-aged people should limit their daily intake of fat to about 50 grams. Vegetable oil is the best fat, because it contains unsaturated fatty acids, which can promote cholesterol metabolism and prevent arteriosclerosis including digestive organs. Animal fat, viscera, roe, squid and shellfish contain a lot of cholesterol. Eating too much can easily induce gallstones and arteriosclerosis.
(5) Eat more foods rich in calcium. Such as milk, kelp, bean products, fresh vegetables and fruits, etc., have an effect on preventing osteoporosis, anemia and lowering cholesterol.
(6) less salt. The daily intake of salt should not exceed 8 grams to prevent spleen and stomach injury and hypertension.
(7) dieting. Diet should be quantified regularly to avoid digestive dysfunction. The reasonable arrangement of middle-aged people's diet is of great significance to the health care of digestive organs and human health, especially to reduce premature death and diseases. So a reasonable diet in middle age has a great relationship with health and longevity.