8 principles for healthy eating for middle-aged and elderly people

　　After a person reaches the age of 40, various systems and organs of the body begin to decline, which is manifested in various aspects such as weight loss of internal organs, decrease in gland secretion capacity, decrease in metabolic function, and decrease in immunity. So in elderly There is a considerable gap between the diet and weight loss of young people, and corresponding adjustments should be made based on the natural physical conditions of middle-aged and elderly people.

　　To reduce fat, middle-aged and elderly people should follow the following principles in their diet.

　　①Reduce calories and eat more eggs, vegetables, and fruits.

　　As age increases, body tissues shrink and the metabolic rate also decreases, so middle-aged and elderly people consume much fewer calories than young people. If you still maintain the same amount of food you had when you were young, your calories will inevitably exceed the normal level. Not only will you not be able to lose weight, you will continue to gain weight. Eat less fat, sugar and other high-calorie foods.

　　②Ensure enough protein and vitamins.

　　Middle-aged and elderly people have enhanced catabolism and reduced protein digestion and utilization, so they need to supplement enough high-quality protein to meet the body's needs. You should eat more protein-rich foods such as lean meats, soy products, milk and eggs. At the same time, due to the reduced digestion and absorption function of the elderly, the vitamins in food cannot be fully utilized, and vitamin deficiency is prone to occur. Vitamins play an important role in delaying aging, so the elderly should eat more foods rich in various vitamins, such as fruits, beans, fish, vegetables, etc.

　　③Control your salt intake.

　　Excessive salt intake may easily cause high blood pressure, stroke and cardiovascular disease in middle-aged and elderly people. disease , so consume as little salt as possible. It is generally believed that the daily salt intake of middle-aged and elderly people should be controlled within 5 grams. ； And high blood pressure and coronary heart disease For patients, it should be controlled below 3 grams.

　　④Reduce fat intake.

　　Middle-aged and elderly people should reduce the amount of fat in their diet, especially animal fat, and preferably replace it with vegetable fat. Excessive fat intake can easily cause cardiovascular disease and seriously affect the health of middle-aged and elderly people. healthy。

　　⑤Reduce cholesterol intake.

　　Excessive cholesterol intake can easily cause arteriosclerosis and obstruction, leading to various cardiovascular diseases. Therefore, middle-aged and elderly people should eat less foods with high cholesterol content, such as egg yolks, animal offal and animal fats.

　　⑥Eat enough fiber.

　　The digestive tract motility of middle-aged and elderly people is reduced and prone to constipate , and fiber can not only relieve constipation, but also help prevent high blood pressure, arteriosclerosis and diabetes. Therefore, middle-aged and elderly people should eat more fiber-rich foods, such as whole grains, algae, vegetables, etc.

　　⑦Increase calcium intake.

　　If middle-aged and elderly people lack calcium, their bones will become soft and brittle, and even a small collision will cause danger. Therefore, calcium supplementation is a problem faced by many middle-aged and elderly people. They should eat more calcium-rich foods, such as bone soup, etc., and take oral calcium tablets or active calcium if necessary.

　　⑧Increase your iodine intake.

　　Hypothyroidism will occur when iodine is deficient, further reducing metabolism and affecting fat decomposition. Lead to obesity. Middle-aged and elderly people should pay more attention to increase their iodine intake to ensure normal metabolic speed and prevent the occurrence of myxedema.