Since his retirement, Uncle Zhou has developed the habit of going to the vegetable market to buy fish every morning.
In his concept, fish is delicious and nutritious, and eating it is beneficial to the body and harmless. Recently, however, he found that his physical condition was a bit worrying: his blood pressure was elevated, his joints were painful, and his memory was not as good as before......
Uncle Zhou was a little puzzled and decided to go to the hospital for a comprehensive examination.
When the results came back, the doctor frowned. "Mr. Zhou, your blood lipids and blood uric acid are relatively high, and you also have mild fatty liver. If this continues, I am afraid that the risk of cardiovascular and cerebrovascular diseases and gout will be greatly increased. "
Uncle Zhou was taken aback: "Doctor, haven't I been insisting on maintaining my health? I should be fine when I buy fresh fish to eat every morning." "
The doctor smiled and patiently explained, "Although fish is a high-quality protein source, not everyone is suitable for eating large quantities. Especially for middle-aged and elderly people like you, gastrointestinal function is reduced, the burden on the liver and kidneys is increased, and excessive intake of fish may be counterproductive. "
"What do you mean, doctor, that I won't be able to eat fish again?" Uncle Zhou was a little disappointed.
"It's not that you can't eat it, but you have to eat it in moderation. Eat 2-3 times a week, about 80-100 grams each time is enough. "In contrast, I recommend that you eat more soy products, vegetables, and whole grains. These 'three things' seem ordinary, but they are the magic weapon of health for middle-aged and elderly people. "
Uncle Zhou suddenly realized that he decided to adjust his diet according to the doctor's advice.
In fact, as we age, the body's metabolic capacity gradually declines.
This means that we need to choose our foods more carefully to provide our bodies with high-quality nutrients that are easy to absorb. Soy products, vegetables and whole grains are the most suitable "golden partners" for middle-aged and elderly people.
First and foremost, soy products are a great source of high-quality plant-based protein. Compared with animal protein, soy products are lower in calories and have a stronger sense of satiety, which is more conducive to weight control.
More importantly, soybean isoflavones, which are rich in soybeans, can effectively improve menopausal syndrome, prevent osteoporosis, delay aging, tofu, soy milk, tofu brain, etc., each kind of soy products, are indispensable "frequent guests" on the table of middle-aged and elderly people.
Secondly, vegetables are a "treasure trove" of vitamins, minerals and dietary fiber. Folic acid in green leafy vegetables can prevent atherosclerosis; The lycopene in tomatoes is a natural "antioxidant"; The potassium in cucumber can help lower blood pressure......
Each vegetable has a unique "health code". They are rich in dietary fiber, and they are the "housekeepers" of intestinal health, which can effectively prevent constipation, bowel cancer and other problems.
Thirdly, whole grains are also a "health partner" that middle-aged and elderly people cannot ignore. Compared to refined grains, whole grains retain the husk and germ of the grains and have a higher nutritional value. They are not only rich in B vitamins and vitamin E, but also contain a variety of trace elements such as iron, zinc, selenium, etc., which can effectively prevent anemia and improve immunity.
What's more, the oligosaccharides in whole grains can be fermented by intestinal probiotics to produce short-chain fatty acids, thereby regulating the intestinal flora and protecting the intestinal mucosa.
Of course, we must also see that no matter how high-quality the ingredients are, they are not a "panacea". Proper cooking and balanced nutrition are the keys to a healthy diet.
Steamed, cold dressed, stewed...... Choose a low-oil, low-salt, low-sugar cooking method to maximize the nutritional value of the food. Only by matching different types of food with each meal can we provide comprehensive and balanced nutrition for the body.
In our pursuit of health, we also need to pay attention to other aspects of our lives. Regular work and rest, moderate exercise, and stay optimistic...... These seemingly simple habits are the "rules of health" that everyone needs to adhere to.
Especially for middle-aged and elderly people, ensuring adequate sleep and insisting on more than 30 minutes of low-intensity exercise every day have an irreplaceable role in preventing chronic diseases and improving the quality of life.
As we age, our physical condition is constantly changing.
Maybe the foods we ate when we were young weren't the best food choices for our old age. Therefore, we must learn to listen to the voice of the body and adjust our diet and lifestyle in time according to our own characteristics.
After all, the second half of life is still a long time. A healthy and strong body is the foundation for us to be able to live life to the fullest.
And those seemingly ordinary dietary choices may be the key to a healthy old age. Learning to find a balance between fish and meat and the "three things" brings us one step closer to a happy life.
So, start today and give your table a makeover. Perhaps, the next hero of the health model is ourselves.
Whether it is soy products, vegetables, or whole grains, as long as we find them with our hearts and persevere, we will definitely be able to harvest our own healthy life.