Key Points of Nutritional Needs for Middle-aged Adults
1. Energy Requirements: The physical structure of middle-aged adults has become increasingly complete, and their physiological metabolism is balanced. In general, daily diets can maintain the energy balance required for bodily activities. If labor intensity increases or workloads become heavier, it is necessary to pay attention to increasing nutrition and supplement more animal proteins to replenish and repair the wear and tear on bodily organs. However, energy supplementation should be maintained at a balanced level. If intake is insufficient, it will consume the body's internal reserves, leading to weight loss. If intake is excessive, exceeding the body's activity needs, it will be stored in the form of fat within the body, causing overweight or obesity. Therefore, energy requirements should be tailored to individual physical conditions, labor intensity, workload factors, comprehensively considered, appropriately increased, with balance being preferable.
2. Protein Requirements: Due to the heavy burdens of life and work, middle-aged adults may engage in either heavy physical labor or complex mental labor, naturally increasing the body's energy consumption, compounded by the gradual progression of natural aging. Thus, it is important to supplement more protein to compensate for the body's activity consumption and delay cellular aging. For protein supplementation, not only must the quantity be sufficient, but the types of amino acids contained must also be comprehensive, with complete proteins being optimal. Among animals, one should consume more riverine protein, which resembles meat protein composition but has less fat content. There are also dairy proteins, egg proteins, and soybean proteins found in soybeans.
3. Carbohydrate Requirements: The Chinese diet primarily consists of grains, with 60% to 70% of its energy needs coming from polysaccharide foods. However, consuming too many grains can affect the intake of other foods, causing nutritional imbalance. Therefore, it is advisable to reduce some grain intake and increase other sources of carbohydrates, such as legumes, nuts, root vegetables, and garlic oil. At the same time, dietary fiber should be appropriately increased, with more vegetables and fruits consumed. Dietary fiber is also a type of carbohydrate. Although it cannot provide nutritional components, it benefits human health. Dietary fiber can enhance intestinal peristalsis, dilute toxic substances in the intestines, expel them through feces, reduce constipation, lower fat absorption, and prevent obesity, hypertension, hyperlipidemia, and arteriosclerosis. However, if consumed excessively, it may affect the absorption of vitamins and minerals.
4. Lipid Requirements: As age increases, lipid food intake can be reduced accordingly, but it should not be completely avoided. Lipid foods contain some essential fatty acids like linolenic acid, linoleic acid, and arachidonic acid that cannot be produced in the body and must be obtained from food. Additionally, unsaturated fatty acids, lecithin, and polyunsaturated fatty acids are all beneficial to human physiological metabolism and indispensable. Moreover, some lipids can promote vitamin absorption. Therefore, appropriately consuming lipid substances is not only harmless but beneficial. A deficiency can instead be detrimental to health.
5. Vitamin Requirements: With the improvement in living standards, vitamin deficiency diseases are rarely observed currently. However, according to the characteristics of middle-aged people’s lives and work, it is recommended to supplement some vitamins A and D, which can prevent elderly osteoporosis. Vitamin E can enhance membrane resistance. Vitamin C can prevent colds, and the combined use of these three can also have cancer prevention effects. To supplement vitamins, one can consume more fresh green leafy vegetables and fruits.
6. Mineral Requirements: As middle-aged adults grow older, bone mass begins to decrease. Therefore, it is necessary to consume more calcium-rich foods, such as bean products, cow's milk, black fungus, kelp, shrimp skin, etc., to supplement sufficient calcium. At the same time, iron should also be supplemented to ensure the composition of hemoglobin, myoglobin, and cytochrome, ensuring blood oxygen circulation, muscle movement, and preventing anemia. Especially for middle-aged women who experience heavy menstruation, they should pay attention to eating more iron-rich foods such as pig liver, purple laver, black fungus, peanuts with skins, etc., to supplement the consumption of iron elements.
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