Eat too much, be careful, go out and spin
Experts point out that vegetarianism does not make the body healthier. Instead, it will cause other diseases due to the lack of nutrients.
銆€銆€Absolutely, more and more middle-aged and elderly people’s blood pressure, blood sugar, and blood lipids are “red light”, and everyone has blamed the diet.
As a result, a vegetarian trend has gradually emerged among the elderly. Some elderly people with diabetes even refused all meat and only ate rice and vegetables every day.
Therefore, nutrition experts pointed out that vegetarian diet does not make the body healthier. Instead, it will cause other diseases due to the lack of nutrients. The most common ones are iron deficiency anemia, osteoporosis, depression, and even nervous system damage.
“Everything should not be overkill, and the diet is the same.
The elderly should ensure the intake of high-quality protein in the daily precipitation. If you don’t like meat, you can supplement the protein by eating more soy products.
銆€銆€Sixty-year-old grandmother does not eat venous hemoglobin remaining 5.
6 62-year-old Chen Apo had high blood pressure two years ago, and the doctor reminded her to pay attention to diet.
Therefore, Chen Apo arranged a strict “recipe” for herself: breakfast porridge + steamed buns, lunch and dinner with rice and fried vegetables, occasionally eat mushrooms, tofu or dried beans.
This set of recipes Chen Apo insisted on the past two years, and with the doctor’s antihypertensive medication, blood pressure has indeed been very stable.
銆€銆€But recently, Chen Apo gradually felt that she was not up enough on the stairs. “The feet always feel soft and feel like standing.”
Chen Apo said that sometimes she would feel dizzy when she walked for a long time.
Until the day before yesterday, Chen Apo went out to buy food, suddenly fainted at the door of the community, and the neighbors quickly sent her to the hospital.
After examination, Chen Apo’s blood pressure, the heart is normal, it is not the reason that she fainted.
However, doctors have relatively found that Chen Apo’s hemoglobin is only 5.
6 grams, already severe anemia.
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“Long-term vegetarian diets are prone to lack of multiple nutrients.” Long-term foods are prone to malnutrition and are associated with diseases.
“Tan Rongzhen, director of the Nutrition Department of Guangzhou Red Cross Hospital, pointed out that vegetarians should pay more attention to scientific matching. For example, if the quality protein provided in meat is missing, it is necessary to supplement it by eating more beans.
In order to prevent iron deficiency anemia because of not eating meat, you should eat iron vegetarian foods such as celery, parsley, spinach, leeks, etc., as well as some foods that help iron absorption, such as raisins and red dates.
Otherwise, the body is prone to problems due to the lack of various nutrients.
銆€銆€Therefore, the reporter specially consulted several nutrition experts, summed up the nutrients that are most likely to be lacking in vegetarian food all year round, and how to use the combination of vegetarian foods to supplement the gaps: vitamin B2 plant foods contain less vitamin B2, long-term vegetarian diet is easyCauses vitamin B2 deficiency, leading to chronic general weakness, blurred vision, fatigue, angular cheilitis, glossitis or map tongue.
銆€銆€Suggested supplements: corn, beans, soy products, red mushrooms, chicken legs and other foods called B2.
銆€銆€Vitamin B12 Vitamin B12 is mainly found in animal foods, and vitamin B12 in plant foods is mainly lacking in activity.
Long-term vegetarian diets can lead to vitamin B12 deficiency.
As a result, megaloblastic anemia, depression, memory loss, limb tremor and other nervous system damage can increase the risk of cardiovascular disease.
Special illusions will occur in severely deficient.
銆€銆€Suggested supplements: spinach, mustard, olives, carrots, etc. are all supplemented with vitamin B12.
銆€銆€Iron Because plant foods contain only iron that is not heme, it is not as easy to absorb as the iron of heme in meat.
Although the iron content of vegetarian food is higher than that of foraging, but the absorption is poor, so the vegetarians have more iron content, which may lead to iron deficiency anemia, easy appetite loss, fatigue and weakness.
銆€銆€Suggested addition: celery, coriander, spinach, leeks, rapeseed are called iron, eat more vitamin C food can help the absorption of iron.
銆€銆€Calcium-rich vegetarians have lower calcium intake than dairy egg vegetarians and new vegetarians, and are prone to osteoporosis and fractures in the elderly.
銆€銆€Suggested supplements: yellow flowers, medlar, leeks, radish, snow scorpion, snake melon, red leeks, cumin, Brussels sprouts, parsley, etc. are all calcium.
銆€銆€The biotransformation of zinc in zinc plant foods is low, and the intake of zinc by vegetarians is generally lower than that of non-vegetarians.
Lack of zinc, long-term elderly immune function and decreased sexual desire.
銆€銆€Suggested supplements: yellow vegetables in green vegetables, pods, soybeans, mustard, etc. contain zincate.
銆€銆€Iodine fish is the main food for human body to obtain iodine. If you do not eat fish for a long time, it is easy to cause “iodine deficiency”.The elderly with iodine deficiency may have goiter, thyroid dysfunction, anemia, apathy, weakness, fatigue, physical decline and poor living adaptability.
銆€銆€Suggested supplement: seaweed plants such as seaweed and kelp are rich in iodine, which is suitable for dietary supplementation of iodine.
銆€銆€Protein Although vegetarians can obtain protein through plants, the quality of plant proteins is worse than animal protein, and essential amino acids such as lysine are less.
Protein “nutrition” causes a decrease in total serum protein and albumin, which can lead to weight loss, dry skin, dull hair, indigestion, lack of energy, decreased immune function, prone to infectious diseases, and even tumors.
銆€銆€Suggested addition: Soy products are a very good choice for the elderly who are vegetarian.
Soy protein, replacing animal protein.
Perfect with cereals and beans, can meet the body’s need for protein, red bean rice, rice pudding, etc. are good choices.
銆€銆€High-quality protein should account for 1/3 of the expected ratio. How can old people prevent heart and brain disease and scientific health?
銆€銆€Tan Rongzhen believes that according to the latest version of the Chinese Dietary Guidelines, there should be at least five types of food in the recipes each morning: fruits and vegetables, animal food, soy products, pure food, and potato.
Among these five types of food, the potato should be the staple food. Is it recommended to take 250 grams per day?
400 grams, at the same time, we must pay attention to the reasonable mix of coarse and fine grain.
For example, the main food for three meals a day can only eat rice, but also eat some oatmeal, millet, buckwheat, etc., as well as a variety of dried beans, such as soybeans, green beans, red beans, mung beans and so on.
銆€銆€Middle-aged and elderly people should pay attention to ensuring the replacement of high-quality protein in a vegetarian-based diet.
According to the relevant standards, high-quality protein should account for 1/3 of the nutrients taken by the human body every day.
For example, a person weighing 60 kilograms should consume about 60 protein per day.
72 grams, if the quality protein accounts for 1/3, it is about 20 grams.
In general, about 100 grams of high-quality protein per 100 grams of beans, and so on, vegetarians who do not eat meat should eat at least 100 grams of soy products per day to ensure the supply of quality protein.
銆€銆€Experts also pointed out that in fact, in the expenditure of the elderly, an appropriate amount of food intake per day is completely harmless to health.
Because the animal food in the foraging can provide the body with nutrients such as protein, fat-soluble vitamins and minerals.
Appropriate increase of animal food in the vegetarian-based supplement structure not only can supplement the nutrients in the food, but also help maintain the acid-base balance of the body fluid environment, and is beneficial to the health and longevity of the elderly.
銆€銆€Tan Rongzhen said that the most conservative and scientifically complementary supplements for middle-aged and old people can actually refer to the 鈥淎lternative Pagoda鈥?in the 鈥淐hinese Residents Alternative Guide鈥?released this year, and form a one-day recipe according to the food types and ingredients in the 鈥淧agoda鈥?