2. Ensure adequate cellulose intake.
The older a person is, the weaker his digestive tract motility will be, so he is prone to constipation. Usually, you should eat more cellulose-rich foods such as vegetables and fruits, coarse grains and algae, which can achieve the effect of relaxing bowels and prevent diabetes and hyperlipidemia. Middle-aged people should consume at least 500 grams of vegetables and fruits every day.
Step 3 reduce calorie intake
As long as you get old, your body structure will shrink and your metabolic rate will drop. Middle-aged people consume less calories. If you keep eating when you are young, it will exceed the calories consumed by your body, leading to obesity. Avoid eating foods with high calories such as sugar or fat.
4. Take enough vitamins and protein.
After entering middle age, although the ability of catabolism in the body has been strengthened, the digestion and utilization rate of protein has declined. Therefore, we should ensure enough protein intake every day to meet the needs of the body, and recommend eggs, milk, lean meat or bean products. However, the absorption capacity of middle-aged people is obviously reduced, so they can't make full use of vitamins in food and delay aging. Usually eat more seasonal fruits and vegetables or take vitamin tablets under the guidance of a doctor.
5. Reduce salt intake.
The more salt you eat, the higher the risk of hypertension and stroke. Adults' daily salt intake should be controlled below 4 grams. If you eat too much salt, you need to drink more water, which is easy to cause edema. Therefore, the diet is mainly light and avoids heavy taste.
skill
Middle-aged people usually eat calories, eat less starchy food, keep a regular diet, avoid overeating, eat more fresh vegetables and fruits regularly for three meals a day, exercise properly to improve metabolic rate, help consume calories and fat, ensure enough water every day, and reduce the intake of salt and fat.