According to statistics, 1 in 10 elderly people in China suffer from sarcopenia. The elderly are at high risk of sarcopenia due to the deterioration of their physiological functions, coupled with reduced physical activity and insufficient nutritional intake.
Cai Kunrong, a nutritionist at Mennonite Hospital, pointed out that muscles are not only beautiful in appearance, but also have the protective function of covering the bones, which can prevent the bones from being directly collided and cause fractures and other injuries, and can also prevent the occurrence of degenerative arthritis.
Cai Kunrong said, because protein is an important element of muscle composition, it is recommended to regularly consume protein-rich beans, fish, eggs, meat and milk.
However, you don't have to eat eggs at all meals or eat meat frantically to gain muscle. Cai Kunrong believes that it is recommended to increase the proportion of protein food intake in each meal.
Take a 60 kg person as an example, 1800 calories per day should contain 100 grams of protein, and the recommended allocation of three meals is as follows:
Cai Kunrong explained that a serving of meat and fish is 1 tael, which is about half a stick leg, or 6 shrimps, or 50 grams of edamame, or 1 egg, or half a box of tofu, and 1 serving of milk is 240c.c.
Take breakfast as an example, Western-style toast and latte coffee 240c.c.; Chinese-style 1 pie, 1 poached egg, soy milk 190c.c, or smoked egg pie and milk 240c.c. For lunch and dinner, whether you eat out or cook by yourself, remember to eat 4 servings of about 35 grams of protein food.
Cai Kunrong reminded. However, patients with kidney disease, diabetes, and other chronic diseases need to limit protein and should be further consulted on appropriate dietary choices.
◎ Image source/Provided by Dazhi Image/shutterstock
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