Key points of nutritional needs for middle-aged people:
1. Energy needs. The body structure of middle-aged people has become increasingly perfect, and physiological metabolism is in balance. In general, daily diet can maintain the energy balance required for physical activities. If the intensity of labor increases or workload becomes heavier, it is necessary to pay attention to increasing nutrition and supplement more animal protein to replenish and repair the wear and tear of organs. However, energy supplementation should be kept balanced. If intake is insufficient, it will consume the internal reserves of the body, leading to weight loss. If intake is excessive, exceeding the needs of physical activity, it will be stored in the body in the form of fat, causing overweight or obesity. Therefore, energy needs should be measured according to individual physical conditions, labor intensity, and workload factors, taking into account appropriate increases to maintain balance.
2. Protein needs. Middle-aged people, burdened with life and work responsibilities, whether engaging in heavy physical labor or complex mental labor, naturally increase their body's energy consumption, compounded by the gradual progression of natural aging. Therefore, it is important to supplement more protein to replenish the consumption of physical activities and delay cellular aging. For protein supplementation, not only should the quantity be sufficient, but also the types of amino acids contained should be complete, with complete proteins being optimal. Among animals, one should consume more freshwater seafood proteins, whose protein composition is similar to meat but contains less fat. There are also milk proteins, egg proteins, and soy proteins found in soybeans.
3. Carbohydrate needs. The Chinese diet is mainly based on grains, with 60% to 70% of energy needs coming from polysaccharide foods. However, eating too much grain can affect the intake of other foods, leading to an imbalance in nutrition. Therefore, it is appropriate to reduce the intake of some grains and increase other sources of carbohydrates, such as beans, nuts, and tubers. 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 increase intestinal peristalsis, dilute toxic substances in the intestines, and expel them through bowel movements, reducing constipation. It can lower fat absorption, preventing obesity, hypertension, hyperlipidemia, and arteriosclerosis. However, if consumed excessively, it may affect the absorption of vitamins and minerals.
4. Lipid needs. With age, the intake of lipid foods can be reduced accordingly, but they should not be avoided entirely. Lipid foods contain some essential fatty acids like linolenic acid, linoleic acid, and arachidonic acid, which cannot be produced within the body and must be obtained from food. Additionally, unsaturated fatty acids, lecithin, and polyunsaturated fatty acids all benefit physiological metabolism and are indispensable. Some lipids can also promote vitamin absorption. Therefore, appropriately consuming lipid substances is not only harmless but beneficial. A lack of lipids can actually be detrimental to health.
5. Vitamin needs. Due to improved living standards, vitamin deficiency diseases are rarely seen today. However, considering the characteristics of middle-aged people’s lives and work, it is recommended to supplement some vitamins such as Vitamin A and Vitamin D, which can prevent osteoporosis in old age. Vitamin E can enhance membrane resistance. Vitamin C can prevent colds, and the combination of these three also has cancer-preventive effects. Vitamins can be supplemented by eating more fresh green leafy vegetables and fruits.
6. Mineral needs. As middle-aged people 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, and shrimp shells to supplement adequate calcium. At the same time, iron supplementation should also be noted to ensure the composition of hemoglobin, myoglobin, and cytochrome, ensuring oxygen circulation in the blood and muscle movement, preventing anemia. Especially for middle-aged women who experience heavy menstruation, it is important to eat more iron-rich foods such as pig liver, purple seaweed, black fungus, and peanut kernels with skin to replenish iron consumption.
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