Key Points of Nutritional Needs for Middle-aged People
1. Energy Requirements: The physical structure of middle-aged people has become increasingly complete, and their physiological metabolism is in balance. In general, daily diet can maintain the energy balance required for bodily activities. If labor intensity increases or work load becomes heavier, attention should be paid to increasing nutrition and supplementing more animal proteins to replenish and repair the wear and tear of internal organs. However, it's better to maintain a balanced energy supplementation. If intake is insufficient, it will consume the body's internal storage, leading to weight loss. If intake is excessive, exceeding the needs of bodily activity, it will be stored in the form of fat within the body, causing overweight or obesity. Therefore, energy requirements should be tailored to each individual, taking into account factors such as physical condition, labor intensity, and work load, appropriately increasing intake to achieve balance.
2. Protein Requirements: Due to the heavy responsibilities of both life and work, middle-aged people may engage in either strenuous physical labor or complex mental work. Naturally, the body's energy consumption will increase, compounded by the gradual progression of aging. Therefore, attention should be paid to supplementing more proteins to compensate for the energy consumed during bodily activities and delay cellular aging. For protein supplementation, not only should the quantity be sufficient, but the types of amino acids contained should also be comprehensive, with complete proteins being optimal. Among animals, more riverine protein should be consumed. Its protein composition is similar to that of meat, but it contains less fat. There are also milk proteins, egg proteins, and soy proteins found in soybeans.
3. Carbohydrate Requirements: The Chinese diet primarily consists of grains, with 60%-70% of energy coming from polysaccharide foods. However, consuming too many grains can affect the intake of other foods, leading to nutritional imbalance. Therefore, it's advisable to reduce the intake of some grains and increase other sources of carbohydrates, such as legumes, nuts, and root vegetables. At the same time, dietary fiber should be appropriately increased by eating more vegetables and fruits. 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 Requirements: With age, the intake of lipid-rich foods can be correspondingly reduced, but they cannot be avoided altogether. Lipid-rich foods contain some essential fatty acids, such as linolenic acid, linoleic acid, and arachidonic acid, which the body cannot produce on its own and must obtain from food. Additionally, unsaturated fatty acids, lecithin, and multi-carbon fatty acids all benefit the body's physiological metabolism and are indispensable. Some lipids can also promote vitamin absorption. Therefore, appropriately consuming lipid substances is not only harmless but beneficial. A deficiency would be detrimental to health.
5. Vitamin Requirements: Due to improved living standards, vitamin deficiency diseases are rarely seen today. However, based on the characteristics of middle-aged people's lives and work, it is recommended to appropriately supplement vitamins A and D to prevent senile osteoporosis. Vitamin E can enhance membrane resistance. Vitamin C can prevent colds, and taking these three together also has cancer-preventive effects. Vitamins can be supplemented by consuming more fresh leafy vegetables and fruits.
6. Mineral Requirements: As middle-aged people grow older, bone density begins to decrease. Therefore, foods rich in calcium should be consumed more, such as tofu, milk, black fungus, kelp, shrimp skin, etc., to supply sufficient calcium. At the same time, iron should also be supplemented to ensure the composition of hemoglobin, myoglobin, and cytochromes, ensuring blood oxygen circulation and muscle movement, preventing anemia. Especially for middle-aged women who experience heavy menstruation, more iron-rich foods should be consumed, such as pork liver, purple seaweed, black fungus, peanuts with skins, etc., to replenish iron elements.
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