The correct way for the elderly to eat meat is to follow the "five steps" to make the elderly healthier

The correct way for the elderly to eat meat is to follow the "five steps" to make the elderly healthier

In order to stay healthy, many elderly people have insisted on being vegetarian for many years, and as a result, many problems have appeared. And some elderly people are getting healthier through a balanced diet. It’s important to stay healthy, but if you don’t eat meat the right way, health problems can easily occur. Especially for the elderly, meat foods are rich in protein, sugar, minerals, and vitamins, which are easily absorbed by the body. It is one of the ideal nutritious foods. Eating some meat every day is more conducive to nutritional balance. However, it contains high cholesterol and purines; lack of dietary fiber and overeating will also increase the body's metabolic burden.

Therefore, the elderly should not eat meat indiscriminately or excessively. The correct way for the elderly to eat meat is to pay attention to the "five steps".

Step 1, what meat to eat is the key

Among meat products, eggs and milk are the first choices, followed by seafood and river fresh, seafood is the best. The third is poultry meat. Finally, lean meat. (It's best not to eat fat and eat less offal)

It is not recommended to eat more red meat, it is very important to control the fat content. Red meat is high in fat, and overeating is easy to accumulate a surplus, causing obesity. Obesity can lead to elevated blood lipids, cause blood lipid balance, and induce cardiovascular disease. According to my country's dietary guidelines, the optimal amount of meat for adults is 40-70 grams per day.

The elderly can eat more fish. In daily life, we know that the fat content of fish is very small, only about 10%. Moreover, the fat of fish is basically unsaturated fatty acids, and the ratio of saturated fatty acids to unsaturated fatty acids reaches 8:2, which is veritable low-fat meat.

In fish, it is rich in polyunsaturated fatty acid DHA, especially deep-sea fish, its content is 3-7 times that of other meats, compared with red meat and other meats. DHA is a very important nutrient. It not only promotes the growth and development of the brain, improve intelligence, but also has a certain therapeutic effect on Alzheimer's disease.

Step 2, eating meat is good, but don’t be greedy

Although the elderly can eat meat, don't eat too much. You can eat 1-2 eggs a day. You can eat more egg whites according to your needs, and drink about 500 ml of milk a day. Except for eggs and milk, it is recommended not to eat more than 200 grams of meat (including livestock, poultry, and fish). We should refrain from this matter and give priority to it. Our own health.

Step 3: Choose the right time to eat meat

Because the body's metabolic function is relatively strong during the day, and its demand for energy is also relatively high, eating some meat food for lunch is conducive to fat metabolism. In addition to boiled eggs and milk, two-thirds (about 150 grams) of other meat products are eaten for lunch. Lean meat or fish for dinner should be kept at about 50 grams, and the rest of the milk can be drunk as water in the afternoon or before going to bed. The meat ration of a day should not be eaten within one meal but should be allocated to three meals reasonably.

Step 4, cooking method is very important

Try to choose boiled meat or steamed meat; such as steamed fish, steamed pork ribs, boiled pork slices, etc., you can also braise appropriately. When cooking meat, choose a healthy way of cooking, mainly light, not too strong. You can choose to boil, steam, stew, and other methods to maintain the original taste of the food, which can better reflect the deliciousness of the food. The most important thing is that these cooking methods are healthy, not only light but also less seasoning.

But try to avoid frying, frying, grilling, and other methods, and put less salt, sugar, chicken essence, monosodium glutamate, soy sauce, and other seasonings in the cooking process.

Step 5: Eat more fresh meat

Fresh and powerful fish are best, as are livestock and poultry meat. Buy fresh meat products and eat less cold meat. Eat more fresh meat. Don't buy too many frozen foods in the refrigerator at once. If the meat is not fresh, it will affect their health. When buying meat, do not choose frozen meat. Choose the meat to be slaughtered. This kind of meat is the freshest.

Tips:

Meat cannot be eaten as much as possible, because it tastes better, so it tends to lead to excessive intake. Therefore, for the vast majority of elderly people, restraint, eat less meat and stay healthy. For semi-vegetarians, you can eat more eggs and milk every day. For vegetarians, it is recommended to eat beans and their products every day to better make up for the lack of nutrition. It is recommended that the elderly should not eat vegetarian food to avoid malnutrition.