Although Yang Mom, a 55-year-old, is not fat, has problems such as increased waist and stator acid climbing. The doctor diagnoses it as "skeletal obesity". If it does not improve, it may cause diabetes and skeletalia. Zhou Ziyuan, a senior nutritionist at the Yikang Nutrition Inquiry Center, pointed out that mature people often mistakenly think that they eat healthy and do not feel trapped in the dietary myth, which leads to decreased muscle strength and insufficient protection, the most common of which is insufficient protein intake.
According to the recommendation of the National Health Administration, 1.1 grams of protein should be taken per kilogram of weight at the age of 51-70, and 1.2 grams should be taken for over 71 years old, but about one-fifth of the ethnic group over 50 years old is insufficient.
The main reason is that older people think that they are old and worry that eating too much meat will cause problems such as high cervical sterol and high tertiary highs. They think that they should eat more vegetables and fruits; especially those with vegetarian diets, protein intake is more likely to be lacking. Explanation by Zhou Ziyuan Nutritionist: Protein is a key nutrient in the human body. Don’t think that it is less likely to get fat if you don’t eat meat. The opposite is true.
Zhou Ziyuan Nutritional Manager said that mature people and older people need to supplement protein more than young people to avoid problems such as muscle deterioration or weakening of protection. Protein should be eaten for every meal and the thickness of the palm. If you have poor teeth or don’t like to eat meat, it is recommended to use protein-containing nutrient supplements every day to help maintain muscle strength and heat.
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Stumbling 2: Don't eat white food → Overeating fruitsBecause they are afraid of getting fat and diabetes, they will reduce eating white food or noodles, but the fruits are overeated. Zhou Ziyuan Nutritionist reminds that many elders think that the more fruits they eat, the healthier they are. In fact, Taiwan fruits have high sugar content. Excessive intake will lead to excessive total heat intake, unstable blood sugar, and insufficient protein. Over time, physical fat increases and muscle loss will easily lead to "small-skin-little obesity".
She suggests that mature people should eat 2 to 3 bowls per day, and choose non-fine all-ceramic species, such as brown rice, swallow maize, corn, sweet potato, etc., or at least 1/3 of them are non-ceramic species. The non-ceramic species can provide more dietary fiber, vitamins and minerals, help stabilize blood sugar and increase foot feeling. When taking fruits, you should also pay attention to the portion size. It is recommended to take 2 servings of fruits every day (each serving is about the size of a boxer), no more than 3.5 servings.
Thunder three: Afraid of eating oil → Lack of good fat"Afraid of eating oil" is also a common myth. According to Zhou Ziyuan Nutritional Manager, fat can assist hormone synthesis, maintain endocrine stability, protect internal organs from external collisions, provide energy sources, and assist fat-soluble vitamins (such as vitamins A, D, E, K) absorption and utilization.
She reminded that "correctly taking fat" is more important than "reducing fat intake". It is recommended to take 3 to 5 teaspoons of good oil every day (not mainly fat or fat), such as olive oil, canola oil, fruit and other plant-based oils. The cooking method is to stir-fry at low temperature; and with 1 teaspoon of fruit seeds, raw and fat intake per day, it is best to control it to within 7% of the total daily heat.
Eat right, you can improve protection and prevent chronic diseases through "balanced nutrition".Recently, the new crown epidemic has risen again, and many people have undergone secondary diagnosis. Especially for mature people over 50 years old, the body's protection mechanism has gradually deteriorated. If there is a chronic disease or poor nutrition, it is easier to become a high-risk group. Therefore, in addition to taking good epidemic prevention measures, supplementing key nutrients and maintaining protection from daily diet is also an important part of self-protection for mature people.
Burning manager Zhou Ziyuan suggested that the mature and silver hair groups should take six major types of food evenly to provide enough energy for the body and help improve protection, especially to determine whether there is enough protein, dietary fiber and trace nutrients.
Protein: Not only is the material that forms muscles, but it is also the key to the production of immune cells, anti-body, and enzymes. Inadequate intake can easily lead to muscle loss and decreased immunity.
Dietary fiber: It can stabilize blood sugar, improve footfeeding, help the kidney to nourish good bacteria, reduce inflammation, stabilize the response, and help control fat. It is recommended to take 25~35g daily. About 70% of the human immune cells are concentrated in the kidney tract. Without sufficient dietary fibers, it may lead to imbalance in the kidney tract bacteria and increase the chance of disease. Therefore, growth needs to pay more attention to whether sufficient dietary fibers are taken every day to promote the growth of beneficial bacteria and reduce the occurrence of chronic inflammation and diseases.
Viotamins and Minerals: It helps to stabilize the circulatory cycle, is very important for maintaining muscle synthesis and neurotransmission, and also has a positive effect on preventing chronic diseases. Vitamins include group B, D, minerals, calcines, tines, irons, etc., which can maintain the integrity of the skin, help the body to resist oxidation and fatigue, create anti-body, reduce infection or promote repair of wounds, etc. As for the often overlooked squid, squid not only stabilizes blood sugar, but also helps promote the energy produced by muscle cells using blood sugar, improves the elimination of the squid, and reduces the accumulation of fat.
People can also remember the words of the National Health Administration's "My Meal Plate", a cup of milk every morning and evening, each meal has a big fist, a little more vegetables than fruits, a lot of rice, a palm of beans, egg milk, and a teaspoon of fruit seeds.
In fact, not only are they sick or living in nursing institutions need the help of nutritional supplementation. Cooked people may also have difficulty chewing or swallowing due to teeth or diseases, which affects daily dietary nutrition, resulting in nutritional intake, resulting in problems such as insufficient nutrition, reduced weight, less skin, and weakening. Zhou Ziyuan Nutritional Manager said that if you cannot get enough nutrients from your diet due to different dietary habits, physical condition or partial diet, you can choose commercially available instant nutrition products containing protein and balanced nutrition for supplementation.
Zhou Ziyuan Nutrition further explained that the nutritional content of nationally certified special formula or nutritional care foods meets the "National Dietary Nutrition Reference Intake (DRIs)". It has high nutritional density and is convenient for intake, especially long-term with poor teeth and small appetite, which can supplement the heat, protein and nutrients required by the body in a short period of time. Having been a nutritionist for many years in the Changcai Department, Zhou Ziyuan also suggested that the public can choose nutritional care foods with certified, complete nutritional formula, smooth taste and fair price. Long-term drinking will not cause too much economic burden.
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Zhou Ziyuan Nutrition◼Study: Changgeng University of Science and Technology Health Nutrition Department Bachelor's
◼Certification:
-National Nutrition Examination License
- Junior Health Food Engineer
- Long-term License Level 3. Home Service Supervisor
- Chinese Cooking/Drinking/Baking Food-Bread Level C
- Food Safety Control System (HACCP) Basic Class, Advanced Class
◼Establishment:
- Yikang Nutrition Consulting Center Shenzhen Nutritional Teacher
- Good Food Nutrition Center Home Nutrition
- Mom's Food Experience Room R&D Nutrition
- Long-term Nutrition/Medical Swallowing/Meal Preparation Course Teaching
- Paire General Office Employee Restaurant Nutrition