In the long history of our Chinese food culture, beans have always been an indispensable health endorsement.

Whether it is soybeans, mung beans, or those soy products that vary from variety to bean, such as tofu and dried tofu, they all win people's love for their rich nutritional value and diverse cooking methods.

Especially for the elderly, beans seem to have become synonymous with "longevity food". Recently, however, there has been a voice: "The elderly should not eat more beans." ”

This may sound a bit out of place, but when you think about it carefully, there is really some truth behind it.

1. The nutritional value of legumes

Beans, known as "plant-based meat", are indeed very nutritious. They are rich in protein, essential amino acids, as well as carbohydrates, dietary fiber, and various vitamins and minerals.

Especially those soy isoflavones, doesn't it sound very exquisite? This phytoestrogens, similar to the structure of estrogen in our human body, can exert corresponding effects in the body.

These isoflavones help regulate estrogen levels when you're young, and they can also act as a supplement when estrogen production decreases in old age.

But even such a "treasure trove of nutrition" has to be done in moderation for the elderly. Actually, it is closely related to the physical condition of the elderly.

As we age, the gastrointestinal function of the elderly gradually weakens, and those beans are rich in dietary fiber and vegetable protein, if you consume too much, it is easy to cause a burden on the digestive system. At this time, beans become less "friendly".

2. Changes in the digestive system of the elderly and legume intake

Speaking of which, we have to mention the digestive system of the elderly. We all know that the gastrointestinal function of the elderly is not as good as when they were young, the secretion of gastric acid is reduced, and the intestinal peristalsis is much slower.

The dietary fiber and plant protein in legumes, although a healthy plus for young people, have become a "hard bone" that is difficult to digest for the elderly with reduced digestive ability.

Not only that, beans are prone to produce gas during digestion, which may cause uncomfortable symptoms such as bloating and bowel sounds in the elderly. Especially those fried dried beans and mixed bean porridge, it is necessary to eat as little as possible, so as not to bring too much burden to the stomach.

This is not alarmist, many elderly people have such an experience: after eating beans, the stomach is like a drum, either gurgling, or frequent release, which is embarrassing and uncomfortable.

However, this does not mean that older people have to say goodbye to legumes once and for all. Some soft soy products, such as tofu, tofu brain, and soy milk, have their fiber structure destroyed during processing, and are relatively easy to digest and absorb.

Therefore, it is entirely possible for the elderly to add these foods to their daily diet in moderation as a source of protein.

3. The potential risk of legume intake to the gastrointestinal health of the elderly

In the medical field, the gastrointestinal health of the elderly has always been a hot topic of research. As we age, the peristalsis ability of the stomach and intestines and the secretion of enzymes will gradually weaken, which directly affects the digestion and absorption of food. Legumes, although nutritious, contain a lot of plant protein and dietary fiber, which take a long time to break down in the intestines, which undoubtedly increases the burden on the digestive system of the elderly.

Specifically, certain sugars in legumes, such as oligosaccharides, are lacking in enzymes that the body directly breaks them down. When these sugars enter the large intestine, they are fermented by the intestinal flora, producing large amounts of gas, causing bloating, burping, and discomfort.

According to a study in the Journal of the American Geriatrics Association, about 30% of older adults experience these symptoms after eating legumes. This is not only a physical discomfort, but also affects the social activities of the elderly and reduces the quality of life.

Moreover, legumes are relatively high in purines, which are metabolized in the body to produce uric acid. For older people with gout or renal insufficiency, too much uric acid can aggravate the condition and even induce a gout attack. This has been discussed in detail in the International Journal of Rheumatology, which shows that moderate control of high-purine food intake is an important part of the management of gout patients.

Fourth, the appropriate choice of legumes in the diet of the elderly

Despite the problems mentioned above, this does not mean that older people should stay away from pulses altogether. In fact, appropriate legumes are still an important part of the diet of older adults. The key is how to choose and how to take it.

First and foremost, seniors should choose soy products that are processed and easy to digest. For example, tofu, tofu brain, and soy milk, etc., these foods have destroyed part of the fiber structure during processing, and are more easily absorbed by the stomach and intestines. In addition, fermented soy products such as tempeh and naturally brewed bean paste are more suitable for the elderly because the protein in them has been partially broken down due to microbial fermentation.

However, the elderly still need to pay attention to the control of the amount of soy products when consuming them. According to the "Dietary Guidelines for the Elderly in China", it is recommended that the daily intake of soy products for the elderly should be controlled at 25-50 grams. In addition, for those elderly people with special medical histories, such as gout, renal insufficiency, etc., the intake of legume products needs to be further adjusted.

On this basis, the elderly should also pay attention to the combination of legumes. A reasonable diet can help the elderly better absorb the nutrients in legumes while reducing the burden on the stomach and intestines. For example, tofu is eaten with fish, which not only provides high-quality protein, but also complements amino acids and enhances nutritional value.

5. The importance of a balanced diet and dietary recommendations for the elderly

Healthy eating habits are especially key for older adults. As we age, our body's functions decline and our nutritional needs change.

At this stage, a balanced diet is not only able to provide the necessary nutrients, but also to prevent diseases and improve the quality of life. Therefore, the diet of the elderly should be carried out around the core principles of balanced nutrition, easy digestion and absorption, and suitable taste.

When developing a diet plan for older people, attention should be paid to food diversity to ensure complete nutrition. Vegetables and fruits should be the foundation of a daily diet, rich in vitamins, minerals and antioxidants, which play an important role in maintaining physical function and preventing chronic diseases.

At the same time, moderate amounts of whole grains, lean meats, fish, and low-fat dairy products should also be included to ensure protein, healthy fats, and carbohydrate intake.

Calcium, vitamin D, and B vitamin supplementation should also be considered for the nutritional needs specific to older adults. Osteoporosis is a common problem in the elderly, and supplementing with calcium and vitamin D can help maintain bone health.

B vitamins, on the other hand, are important nutrients for the normal function of the nervous system and can be obtained through food or appropriate supplements.

summary

In conclusion, the diet of the elderly should be an individualized program that takes into account nutrition, health, taste and living conditions. Through professional guidance and scientific dietary design, the elderly can maintain and promote physical health while enjoying food.

Such a diet plan can not only meet the needs of the body, but also give comfort to the soul, so that the life of the old age is more colorful.