Seven eating habits： the brain ages slowly, eating like this hurts the heart.
[Food guide]
Seven eating habits: the brain ages slowly, eating like this hurts the heart.
Editor’s note:With the improvement of people’s living standards, the requirement for eating has changed from "full" to "good". Faced with a wide variety of foods, how can we eat healthy while satisfying the taste buds? People’s Health Network has tailored a "Guide to Eating" column for "foodies" to make you a healthy "foodie".
Seven eating habits, the brain ages slowly.
1. Control the heat. Controlling calorie intake can reduce the risk factors of Alzheimer’s disease, such as sleep apnea syndrome, hypertension and diabetes. This is not to suggest that the elderly should cut their calories to a very low level, and it needs to be done step by step. Moreover, it is not recommended that the calorie intake should be less than 1200 kcal/day for a long time, especially for the thinner elderly, otherwise the disadvantages will outweigh the benefits. Old people can start by eating more vegetable salads and vegetable soups, or switch to a smaller plate to give the brain a hint: eat less.
2. Eat at least 5 servings (100g/serving) of fruits and vegetables every day. A study of 3,718 volunteers over the age of 65 by the Chicago Health and Aging Research Project in the United States found that eating more fruits and vegetables can slow down the decline of cognitive ability. The study lasted for six years, and the results showed that the elderly who ate more than five servings of fruits and vegetables every day had a 40% lower probability of cognitive decline than others. It is recommended that the elderly in good health eat 300~500 grams of vegetables and 200~350 grams of fruit every day.
3. Use rich natural spices. All kinds of plant spices can add flavor to meals, and also help to reduce the amount of edible oil and salt used in cooking. Many plant spices contain antioxidant substances and have certain disease prevention effects. It is suggested that the elderly might as well use natural spices such as onion, garlic, pepper, pepper, mint and cumin in their daily lives to replace some oil, salt and sugar.
4. Marinate the cooked meat first. Fat, protein, sugar and other ingredients are widely found in food, and complex chemical reactions occur at high temperature, resulting in the production of toxic and harmful substances such as advanced glycation products, especially in bacon, sausage, processed meat and fried and grilled foods. Eating too much of this kind of food will aggravate brain aging damage. One trick is effective for reducing glycosylation end products: try to increase the water content in food. For example, before cooking fish or meat at high temperature, blanch it in boiling water, or steam and soak it (for example, marinate it with yellow wine, vinegar, soy sauce, etc.) to let water penetrate into the meat.
5. Eat deep-sea fish once a week. Fish living in deep-sea waters will produce more omega-3 fatty acids to maintain normal physiological activities in order to keep out the cold. Eating deep-sea fish properly for the elderly can reduce the inflammatory reaction of the body and brain.
6. Eat nuts and miscellaneous grains. Whole grains and nuts can supplement omega-3 fatty acids, and are rich in selenium and vitamin E, which can promote brain health. Studies at the University of Washington in the United States show that eating too few grains and nuts is one of the risk factors for premature death. Old people can eat walnuts properly, which contains antioxidants, which can alleviate Alzheimer’s disease. However, it should be noted that a handful of nuts should be consumed every day, and eating too much is easy to exceed the standard of fat.
7. Drink several cups of tea every day. Both black tea and green tea are rich in antioxidant catechol, which can prevent oxidation from damaging tissues in all parts of the body. Green tea is rich in catechins, which can reduce β Amyloid deposition lowers blood pressure and cholesterol levels, thus improving brain health. Drinking tea also helps to lower blood pressure and cholesterol levels, and has a positive effect on reducing the risk of type 2 diabetes, cardiovascular disease and ovarian cancer.
Skipping breakfast and having dinner too late will hurt your heart.
The recently published European Journal of Preventive Cardiology published a new research result in Brazil: skipping breakfast or dinner and having a party directly affects the rehabilitation effect of heart disease patients and increases the risk of premature death after heart attack.
In the new study, Dr. Marcus Minicucci, a researcher at Sao Paulo State University in Brazil, and his team investigated 113 heart attack patients with an average age of 60. These patients suffer from a particularly serious heart disease — — ST segment elevation myocardial infarction (STEMI). Among them, 58% patients did not eat breakfast, 51% patients had dinner very late, and 41% patients did not eat breakfast and had dinner too late. Comparative analysis shows that patients who skip breakfast or have dinner too late will have a 4-5 times higher risk of angina pectoris, recurrent heart disease and death within 30 days after discharge than those who have normal meals.
According to Dr. Minicucci’s analysis, people who have two bad eating habits, skipping breakfast and eating too late for dinner, are more likely to have other unhealthy habits, such as smoking and inactivity, which will lead to problems such as inflammatory reaction, oxidative stress and decreased endothelial function, further increasing the difficulty of rehabilitation after heart disease. The data show that the mortality rate of STEMI patients is as high as 10% within one year after discharge, and regular intake of adequate nutrition is a simple and easy way to improve the prognosis. It is recommended to eat breakfast on time every day, with at least two hours between dinner and sleep.
Ten "Appropriate" Diets for the Elderly
Scientific diet is the cornerstone of health in old age. The elderly pay attention to 10 "appropriate" diets. The following is a detailed introduction for elderly friends.
Food should be mixed. The human body needs to get nutrition from different foods. It is recommended that the elderly choose a variety of foods such as cereals, fruits and vegetables, fish and eggs, milk beans and oils every day, and pay attention to the combination of meat, thickness, color, taste and dryness.
Quality should be high. High quality does not mean high price. Taking protein as an example, common milk, eggs, tofu, chicken, duck and fish can provide rich and high-quality protein for the elderly. In the choice of meat, it is recommended to eat more fish and shrimp, and try to use steamed or boiled methods.
Fruits and vegetables should be fresh Brightly colored fruits and vegetables often contain antioxidants, which can regulate immunity and prevent chronic diseases. Purple is rich in anthocyanins, such as eggplant; Green ones are rich in chlorophyll and lutein, such as spinach; Yellow is rich in β -carotene, such as citrus; Red ones are rich in lycopene, such as tomatoes.
Drinking water should be diligent. Old people’s sensitivity to thirst is declining, so they should form the habit of drinking water consciously. The daily diet should be properly matched with porridge, soup, soybean milk, milk, etc., and 900~1200 ml of water and light tea should be supplemented separately.
The quantity should be small. The basal metabolic rate of the elderly is decreasing. The Chinese Physiological Society suggests that the total energy intake of people aged 61-70 can be reduced by 20% compared with that of young adults, and it can be reduced by 30% over 71 years old. Although the amount of food intake is reduced, the variety cannot be less.
The food should be fragrant. When you get older, your sense of smell and taste will become dull, leading to a loss of appetite. Therefore, the diet of the elderly should be more refined and pay attention to the collocation of color, fragrance, taste and shape. In addition, the quiet and comfortable dining environment and the form of dining together can improve the dining interest of the elderly.
The texture should be soft. Because the secretion of digestive juice, digestive enzymes and gastric acid in the elderly is reduced, it will affect the digestion and absorption of food, so the texture of the food for the elderly is soft and rotten, and cooking methods such as steaming, boiling, stewing, stewing and frying are used.
The temperature should be hot. Old people have poor resistance to cold. Once they eat raw, cold and hard food, it will affect digestion and absorption, and even cause diarrhea. The best digestion and absorption process of food is carried out at a temperature close to body temperature, so a warm diet is most suitable for elderly people.
The speed should be slow. Chewing slowly is an important way to ensure the crushing effect of food and the health of the stomach, and it is also beneficial to digestion and absorption. In addition, try to "eat without speaking" to prevent food from entering the trachea.
The taste should be light. When you get older, cholesterol and triglycerides will inevitably rise, so you need to control oil; The glucose tolerance of the elderly will decline, and sugar needs to be reduced; There are many elderly people at risk of hypertension, so it is necessary to reduce salt. In addition, we should avoid eating pickled food, canned food, fast food and all kinds of cooked food.
Children who eat nuts during pregnancy may be smarter.
Spanish researchers have found that mothers often eat nuts during pregnancy, which may make their children smarter when they grow up.
Researchers at the Barcelona Institute for Global Health have followed 2,200 Spanish children and their mothers for 8 years to reach the above conclusion. The interviewed mothers answered about the diet during pregnancy, especially whether they ate nuts such as walnuts, almonds, peanuts, pine nuts and hazelnuts during pregnancy. Children were tested at the age of one and a half, five and eight, so that researchers could examine their cognitive development.
After taking into account the mother’s education level, social class and other eating habits, the researchers found that children whose mothers ate nuts during pregnancy performed better than other peers in all stages of the test. The data showed that the mother ate 30 grams of nuts every week in the first three months of pregnancy, and the average score of the child after birth was 3% higher in the test aimed at examining short-term memory, concentration time and cognitive function. Jordi Julves, a researcher, was quoted by The Times on the 8th as saying that this is equivalent to a score of 3 points higher in the IQ test. Although this number sounds small, it is very important to the whole population. "In this way, the number of children with learning disabilities will be greatly reduced, and there will be more children with super high IQ."
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Developing these good habits will keep you healthy for a lifetime. A few bunches of grapes can make the skin more delicate, and a cup of green tea can make the hair thicker. The "Body Repair Recipe" recently published by British magazine Charm points out that certain foods can make your body healthier and more perfect.