How does life watershed eat healthy?

Some people say that the 40-year-old is a watershed in life. Due to the increase in nutritious diet, excess calories, fat accumulation, and widened waistline, this is an emergency health warning. Therefore, we must promptly raise our awareness and take action.

In middle-aged health care, it is important to pay attention to exercise, maintain ideal body weight, prevent obesity, cause aging due to osteoporosis, secondly forget sadness, and put aside tension in order to avoid heart disease and stomach discomfort caused by stress; The most important part is the regulation of diet, as follows:

First, eat more nutritious food. After middle age, gastrointestinal function begins to decline, diet must be rich in vitamins, minerals, fiber, but less oil, less calories. Selected foods should include dark green, dark orange vegetables and fruits, whole grains, beans, low-fat milk and dairy products. These foods are collectively referred to as "nutritious foods." With these diets, it is easy to meet the nutritional needs of the human body and there is no excess calories.

Experts also believe that unless the diet is rich in nutrients, the immune system will not be healthy. It has been initially demonstrated that this nutrient-dense food can indeed help slow down the decline of immunity during old age.

Second, eat more fish to enhance immunity. In order to obtain true health, we must not only prevent illness, but also have a strong immune response, from infectious diseases to cancer. Research has proven that certain vitamins do have functions that affect immunity. Therefore, the diet must be diversified and nutritious, but not excessive, because some nutrients, such as zinc, can damage the immune system. In order to broaden the range of foods rich in vitamins, many nutritionists recommend eating more fish. More and more evidence shows that the function of the special polyunsaturated fats and omega-3 fatty acids contained in fish and shellfish may not only lower blood triglyceride levels and reduce blood clotting, but also moderate amounts of Omega-3. Improves immune function. Although these are effective in immunity, especially in the fight against cancer, they need to be further evaluated. However, it is necessary to eat fish at least twice a week. When eating fish, do not remove the skin, because the skin has anti-cancer function has been confirmed.

Eating nutrient-dense foods has a fat-reducing effect because of its low fat content. This is beneficial to maintaining an ideal body weight and preventing heart disease, high blood pressure, arthritis, and diabetes.

Third, pay attention to unsaturated fatty acids. A low-fat diet can not only reduce the incidence of heart disease, but also reduce the incidence of breast, colon and prostate cancers. However, attention is paid to controlling the amount of edible oil, but we must also pay attention to the proportion of various fatty acids.

Saturated fatty acids (most likely found in animal fats) can cause serum cholesterol to rise by no more than one-third of the total oil, and the remaining 2/3 can be used in monounsaturated fats (found in rapeseed oil and olive oil ) And polyunsaturated fats (exist in vegetable oils such as soybean oil, peanut oil, etc.).

In addition to fat, age is also a factor that affects blood pressure, but replacing saturated fat with monounsaturated fat not only maintains normal blood pressure, but also reduces “bad cholesterol” (low-density lipoprotein) without reducing “good cholesterol” ( High-density lipoprotein), therefore, can achieve the purpose of protecting the heart.

Fourth, light diet to prevent high blood pressure. Some people eat more sodium (the main ingredient of salt) and develop high blood pressure without knowing it. The National Academy of Sciences has suggested that sodium intake should not exceed 2,400 milligrams per day, which is about 1 teaspoon. However, it should be noted that many food products contain sodium, so the diet is appropriate to light, otherwise it is easy to take in excessive sodium and cause high blood pressure.

Fifth, keep fruits and vegetables safe. Eat more vegetables, fruits, grains and beans to get a variety of fiber, which is very important for maintaining health after middle age. Such as whole grains, soluble fiber in some fruits and beans, can lower serum cholesterol. The combination of different fiber types reduces the risk of colon cancer. If you choose fruits and vegetables rich in beta-carotene and vitamin C, you will get a wider range of anti-cancer effects.

6. Drink more milk to prevent bone loss. Middle-aged people's health care diet should contain a lot of calcium foods, especially low-fat dairy products, because of the rich calcium, it is a good way to prevent osteoporosis.

In modern medicine, calcium has been found to be particularly important for middle-aged women. Professor Daniel Ballan of the University of Massachusetts Medical School conducted a trial of 37 premenopausal women aged 30 to 40 years. 20 of them were given low-calorie, high-calcium foods and received 1,500 mg of calcium per day. The other 17 were on an ordinary diet with 800 mg of calcium. After 3 years, some of the women who took high-calcium foods were over 40 years old and still had no bone loss. A group of women who ate a low-calcium diet had a bone loss rate of 3%. The performance of this difference, Prof. Baran believes, will wait until the intake of high calcium women to menopause, the difference will be more apparent. Therefore, for women aged 30 to 40 years old, more than 1,000 milligrams of calcium should be consumed daily.

Skimmed milk is the best source of calcium. One cup of skim milk contains 300 milligrams of calcium, but only 86 calories. In addition, skim milk has added vitamin D, which also promotes the absorption of calcium. Therefore, milk is a good drink.

Other sources of calcium include: low-fat fermented milk, canned sardines, bone-infused salmon, broccoli, and low-fat cheese.

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