"1 Cup Of Milk In The Morning And Evening, 3 Meals Of High-quality Protein" Silver-haired People Eat This Way To Nourish Muscles And Prevent Aging, And Nutrition Can Improve Physical Weakness And Muscle Weakness

Many elders are often afraid of chronic diseases, and they are too careful about diet, which leads to unbalanced nutritional intake, resulting in sarcopenia or frailty. Experts suggest that elders should "1 cup of milk in the morning and evening, and 3 meals of high-quality protein" in order to achieve a sufficient and balanced protein intake, which will help improve physical weakness or muscle weakness.

Schematic／

Director Yuan Lufang of the Neihu District Health Service Center in Taipei suggested that elders who don't know what to eat can refer to "My Healthy Plate" for the recommended food portion, and eat whole grains, whole grains, beans, fish, eggs, meat and vegetables in a balanced manner for three meals. To achieve a balanced and sufficient calorie intake, with adequate protein intake, you will have sufficient physical strength.

According to the screening results of the "Elderly Frailty Assessment" conducted by the National Health Service of the Ministry of Health and Welfare in 2019, the elderly over 65 years old, the higher the age, the higher the frailty rate. Poor physical strength increases the risk of accidental falls.

From the series of nutrition education courses held by Neihu District Health Service Center, we found that many elders said, "I drink milk and have diarrhea", "I can't eat eggs because of high cholesterol", "It's good to eat breakfast and lunch. Only in the evening when young people come home from get off work will they eat meat together.” But what is the reason for poor appetite and inability to eat? Or if you focus on nutrition and only choose healthy food to eat, but your body continues to become weak and lacking energy, what should you eat to be nutritious?How much is enough to eat? Worth exploring.

According to the 2013-2016 National Nutrition and Health Status Change Survey, the daily diet of the elderly over 65 years old, the intake of six types of food is not balanced, such as eating more food than vegetables, serious dairy Insufficient, lack of vegetables and fruits, low fat and infrequent eating of nuts.

Among the sources of protein, it is obvious that I do not like to drink dairy products. I only consume about half a cup of dairy products every day, which is far from the recommended 1-2 cups. The main reason is that the lactose in milk causes gastrointestinal discomfort. It is recommended to choose yogurt and cheese with lower lactose content instead, and increase the amount gradually from a small amount.

Liu Yuling, a nutritionist, pointed out that high-quality protein sources can be given priority to beans, fish, eggs, meat and dairy products, etc., and other important nutrients, such as calcium and vitamin B group, etc., and the combination is sufficient. The more fruits and vegetables, the right amount of nut oils and whole grains, and the more abundant vitamins and minerals can be ingested from a variety of ingredients.

Ms. Liao, who participated in the course, said that she now knows how to buy good ingredients and cook them easily to make them delicious and healthy. She also knows that you need enough protein to build enough muscles to have strength. Even those who have been suffering from constipation all the time She has also improved after changing her diet. Now she is no longer afraid of eating meat or dairy, but needs to know how and how much to eat! .

Mature life is not depressed about diet

Liu Yuling pointed out that elders can make a cup of cocoa matcha soy milk, black sesame walnut paste,The Vitality Green Latte changes the texture of the food and makes the protein better absorbed; stir-fry with electric pot, oven and low temperature, with a variety of ingredients, to improve the absorption of nutrients.

She introduced 2 special dishes:

1. Love Baijiu Tender Chicken and Mango Warm Sand:

Low-fat chicken breast contains high-quality protein. First, marinate chicken in olive oil rich in good fat, use bamboo shoots to increase satiety, and match vegetables rich in five colors to enhance antioxidants of nutrients.

2. Tuna Rainbow Egg Pie:

Boiled tuna is Omega-3 rich in good fat and high-quality protein, which can help sleep and protect the brain, rich in fiber and low in energy The amount of starch is suitable for the elderly with diabetes, and it is easier to control blood sugar.

◎ Image source / Beishi Neihu Health Center‧Dazhi Image / courtesy of shutterstock