1, oatmeal
Oats are rich in fiber and unsaturated fat, which can control the rapid rise of blood sugar after meals. It is best to choose plain oats without artificial flavors and prevent them from being cooked for a long time, so as not to lose a lot of vitamins.
2. White rice
Usually, the staple food of orientals is white rice. Although there are many varieties of rice and the calories are similar, of course, the less processed brown rice or germ rice has the highest nutritional value.
3. soba noodles
Soba noodles are a kind of pasta often eaten in Japan. It is chewy and nutritious, and vitamin D can help to fight aging and prevent cancer.
4. Apple
Apples are really slimming fruits. Rich in pectin, it can help the intestine to combine toxins, accelerate detoxification and reduce heat absorption. In addition, apples are also rich in potassium, which can prevent leg edema. Chewing the slightly hard apples slowly and releasing the ingredients will not only make you feel full, but also have low calories.
5. Salmon
Salmon meat is rich in vitamin D and calcium, and it is this nutritional combination that can make women gain weight more slowly after menopause.
6.auricularia auricula
Auricularia auricula is a pure natural beauty beauty, which is a health product for enriching blood. Older friends can eat black fungus to replenish blood and prevent anemia. In addition, auricularia auricula is very helpful for the elderly to lose weight. It contains a lot of crude fiber and gum, which can enhance the peristalsis speed of intestine, make toxic waste in the body be discharged quickly, prevent constipation and rectal cancer in the elderly, and inhibit fat absorption.
7.mushrooms
Mushroom has the characteristics of ultra-low calorie and rich dietary fiber, which makes it a popular ingredient in diet to lose weight. Dietary fiber can prevent constipation, lower cholesterol, absorb sugar and inhibit the rise of blood sugar. In addition, under the same effect of vitamin B 1 and B2 * * * *, reducing fat and losing weight can be described as first-class excellent!
8.sweet potato
Sweet potato fiber is soft, easily digested by the human body, has a strong laxative and detoxification effect, and has a feeling of fullness, so it is often eaten as a diet food. Some people directly make sweet potato rice, sweet potato porridge and steamed sweet potato as the staple food, or mix sweet potato and milk to make sweet potato milk to drink. The calorie of sweet potato is very low, only about half that of steamed bread with the same weight.
9.papaya
Papaya contains a papain, which can not only decompose protein and sugar, but also decompose fat, which can be said to be the biggest feature of papaya. By decomposing fat, fat can be removed, mast cells can be contracted, metabolism can be promoted, and excess fat can be discharged in time, thus achieving the purpose of losing weight.
Dietary recommendation for middle-aged and elderly people
1, stir-fried mung bean sprouts with lotus root
Mung bean sprouts150g, lotus roots100g, and fresh lotus leaves 200g. Decoct the lotus leaf juice and concentrate it into 50 ml for later use. Then shred the fresh lotus root, stir-fry it with mung bean sprouts until half cooked, add salt and monosodium glutamate, and add the lotus leaf starch juice until the soup is bright.
2. barley and red bean soup
30g coix seed, 30g adzuki bean and 5 red dates. Wash the baby kernels and red beans first, add water and stew until they are 70% cooked, then add red dates and continue to stew until they are crisp and rotten.
3, cold purslane
Wash Portulaca oleracea, blanch with boiling water, remove astringent water, put vegetables in a dish, add Jiang Mo, garlic paste, soy sauce, vinegar, salt, monosodium glutamate and sesame oil and mix well.
4. Lotus leaf porridge
1 fresh lotus leaf and100g japonica rice. Shredding lotus leaves, decocting in water, and removing residues to obtain liquid for later use. In addition, wash the rice, add lotus leaf soup and water to make porridge.
Diet collocation of three meals a day for middle-aged and elderly people to lose weight
1, breakfast recommendation
Fresh meat steamed bread, steamed bread made of flour, minced meat, winter bamboo shoots and mushrooms; Stir-fried dried asparagus, dried asparagus tofu, carrots and mushrooms; Oatmeal porridge, oatmeal, shredded ham, carrot powder and coriander are cooked together; Assorted pickles, Chinese cabbage, pickled mustard tuber, cucumber, pepper, etc. Wonton with vegetable meat is made of flour, minced meat, pickled cabbage, mushrooms and ginger. Ginkgo cake: glutinous rice, japonica rice, ginkgo, walnuts, raisins.
2. Lunch arrangement
Protein and foods with high bile content, such as meat, fish, eggs and bean products, should be eaten. Because the high quality and high protein in this kind of food can increase tyrosine in the blood, keep the brain sharp and play an important role in understanding and memory. It is advisable to eat more foods with low fat content such as lean meat, fresh fruit or fruit juice, and ensure a certain amount of high-quality protein such as milk, soybean milk or eggs, which can make people react flexibly and think quickly.
It should be noted that carbohydrates should be avoided in lunch, such as eating rice, noodles, bread and desserts rich in sugar and starch, which will make people feel tired and difficult to concentrate on their work. Avoid replacing lunch with convenience foods, such as instant noodles, western-style fast food and other foods with low nutritional content.
3. Dinner arrangements
Old people should eat more food containing tryptophan when eating dinner. Among all tryptophan foods, millet contains the most abundant tryptophan, so it is a good idea to add some millet to the staple food of dinner, which will help increase the amount of tryptophan entering the brain. In addition to millet, the tryptophan content in vegetables such as pumpkin seeds, yuba, bean curd skin, shrimp, laver and black sesame is also high.
In addition, foods containing vitamin B should be prepared for dinner. There is a synergistic effect between vitamins, which can regulate metabolism and enhance the function of nervous system.
Dietary precautions for middle-aged and elderly people
1, light diet with little salt, avoid being too salty.
Traditional Chinese medicine has advocated a light diet since ancient times, which is the same as western medicine. If the diet of the elderly is too salty, the body may consume too much salt, which will lead to an increase in the incidence of hypertension and affect the function of the heart and kidneys.
2, food needs diversification, avoid partial eclipse.
For the elderly, food intake must be diversified and balanced. So it is conducive to longevity. On the contrary, it will lack some nutrition. The elderly should eat more coarse grains and strengthen calcium supplementation.
3. Eat fresh food to avoid being too cold or too hot.
Too cold or too hot food will not only stimulate the esophageal mucosa, but also stimulate the digestive tract mucosa, thus affecting digestion and absorption. Middle-aged and elderly people should also eat more vegetables and fruits, because they are rich in vitamins, minerals and other nutrients, which are good for health and longevity.
4, don't overeat, chew slowly.
With the growth of age, the digestive ability of the elderly decreases, and the adaptability of the stomach is also poor. Don't overeat. Old people should eat less and eat more. Develop a good habit of chewing slowly.