Meat is an important role in the dining table, and some people even do not have less.
However, with the improvement of living conditions, more and more people pay attention to health issues, and eating meat has also become a very tangled thing, especially for the elderly -some people feel that it is difficult to buy old and thin. Cardiovascular diseases are all related to obesity, so they should eat less meat; some people think that it is not good to eat meat too thin, poor constitution, easy to get sick …
So, when you are old, should you eat less meat or more meat?
State 11 Studies: Elderly people who eat more meat are more longevity
At the conference of heart failure and world acute heart failure, a joint investigation study across 11 countries pointed out:
The main sources of ingested protein are meat and eggs
Compared to the elderly who are more vegetarian,
The risk of cancer is lower and can live longer.
The experiment found that the protein intake reaches the elderly with more than 40 grams per day with a mortality rate of only 18%, while the elderly below 40 grams have a mortality of 31%!
1. Why does the elderly increase meat intake?
The decrease in the amount of eating and digestion and absorption of the elderly, which leads to a reduction in energy and nutritional intake and absorption, and prone to malnutrition. According to relevant statistics, among the elderly over 65 years old in China,
More than 50%of people are malnourished
And the situation in rural areas is even more severe.
Rich in meat
Protein, lipids, vitamin B12, lipid -soluble vitamin iron, calcium, zinc, magnesium
It is an important source of human essential nutrients, especially livestock and poultry meat is an important source of heme iron, and these nutrients are prone to lack of elderly people.
Avoid osteoporosis and muscle liberation
The reduction of human muscles has begun since the age of 40. After the age of 50, the annual muscle volume is reduced by 1%to 2%, the muscle loss is about 30%after the age of 60, and the amount of muscles over 80 years old can be reduced by about 50%. And the muscle mass decreases, it will
Increase osteoporosis and osteoarthritis
Wait, at the same time
Increase the incidence of falling, fractures, disability and even death.
The formation of muscles requires protein. If a person eats less meat and lacks protein, the muscles will “have no food”; plus, the ability of the elderly to absorb nutrients and synthesis muscles is relatively poor, which further further, and this will further further.
Increased the chance of muscle mass.
Delaying brain aging
After people are old, the concentration of antioxidants is reduced, and eating meat can help
Increase the concentration of antioxidants
, Can also restore the acetylcholine enzyme activity in the brain tissue, so as to
Reduce brain cell damage and avoid memory loss.
2. Eat more meat 量 high -calorie diet
Researchers emphasized that the elderly are
While adding meat in an appropriate amount, it is necessary to reduce the intake of carbon and water such as refined rice noodles, potatoes
, Control the total heat within the normal range. Otherwise, San Gao, obesity, and cardiovascular problems may also come to the door.
In addition, a study at the University of Alabama pointed out,
Low -carbon diet
, Properly reduce the intake of rice noodles,
Eat more meat
, Can significantly improve the health status of the elderly, lose weight under the premise of maintaining thin weight, and
Subtracting visceral fat can also improve the sensitivity of insulin
, Reduce the risk of suffering from multiple diseases.
Eat meat correctly, master these 4 points
1. Eat less red meat and eat white meat often
Red meat mainly includes the meat of livestock such as pigs, sheep, cattle, donkeys, etc., contains high saturated fatty acids. Excessive consumption will increase the risk of cardiovascular diseases such as hyperlipidemia and coronary heart disease. According to the “Guidelines for the Dietary of Chinese Residents”, the daily red meat intake is best controlled within 50g.
White meat, including chickens, ducks, fish, etc., relatively speaking,
Little fat content and higher protein content
And the contained protein amino acid composition is closer to the amino acids required by the human body, which is more conducive to digestion and absorption. especially
Fish, rich in unsaturated fatty acids, helps to control blood lipids
It is more helpful to protect cardiovascular and cerebrovascular.
Tip: Red meat and white meat must be eaten
Because the iron in red meat cannot be compared with white meat.
For specific meat consumption, please refer to:
① When you eat a type of meat every day, you have 8 mouths without legs, 6 mouths of two legs, and a maximum of 3 mouths of four legs (about 10g per mouth).
② When all three types of meat are eaten, fish and shrimp are eaten 5, chickens and ducks eat 3 mouthfuls, and pigs and sheep eat 1 bit (about 10g per mouth).
③ When you do n’t eat meat, add more soy products, because soy products are rich in plant protein, which can be replaced with meat to a certain extent.
2. It is best not to eat processing meat and pickled meat
WHO lists processed meat as
First -class carcinogen
It is recommended not to eat.
Machining meat contains a certain amount
, May produce trace carcinogen nitrosamine to increase the risk of cancer; and some processed meat products may be added
Wait, it will increase the burden on the liver and kidneys and eat more to damage liver and kidney function.
And excessive salt such as bacon and salted chicken will lose nutrients in the meat on the one hand, and on the other hand, it will increase or cause blood pressure to rise and fluctuate.
It is also unfavorable to human cardiovascular vessels
And the nitrite produced in it will indirectly increase the risk of esophageal and gastric cancer.
3. Pay attention to cooking methods
Try to use fried, fry, and bake.
Foods rich in protein will produce carcinoma carcinoma above 200 ° C; fat-rich foods will produce a large amount of benzene in nearly 300 ° C; It will produce more acrylamide, and these products are likely to cause cancer.
Relatively more recommended
Because the stewed meat is tender and soft, the chewing function of the elderly is mostly declining, the stewing meat is more suitable, and the low heat is slow stew.
Reduce saturated fat
An experiment of “Food Science Magazine” shows that after the pork is stewed for a long time, the fat in the meat will be dissolved in the soup, so 30%to 50%of the meat
The fat content will be reduced
The cholesterol content has also decreased a lot. But the fat content in the soup will be very high, it is best not to drink this kind of soup.
4. “best partner” of meat
The meat selection is the right “partner”, which can make people feel at ease without gaining weight!
① Vegetables rich in dietary fiber: konjac, dried pine mushrooms, dried winter mushrooms, bamboo shoots, etc.
Dietary fiber energy
Auxiliary inhibitory fat absorption
, Adsorbing fat and excretion of the body; it can also delay the stomach empty, increase the sense of satiety, and help control the amount of food.
② Mushrooms: shiitake mushrooms, chicken leg mushrooms, etc.
Mushrooms contain bacterial sterol (one type of plant sterol),
Make cholesterol alienation
Reduce cholesterol absorption
; The protein in the bacteria is not complete, lacks certain amino acids, and stewed with meat not only tastes good, but also has the effect of complementary amino acids.
Therefore, whether it is braised pork or small fried meat, these two types of ingredients can be appropriately cooked together.
Review of this article: Mi Lize, the Chief Physician of Nutrition, former Deputy Director of the Children’s Disease Prevention and Control Center of Xinjiang Uygur Autonomous Region