As people age, the functions of various tissues and organs in the body gradually decline, and metabolism, immune function, and gonadal function decrease. In addition, the requirements for nutrients gradually change, especially the need to reduce the intake of carbohydrates and fats, which can lead to deficiencies in certain nutrients. Some elderly people have developed a fixed habit of eating a limited variety of foods over a long period of time. Although most of these foods are suitable for their own body needs, the long-term "preference" can lead to inadequate nutrient intake and nutritional deficiencies. Therefore, the diet of the elderly should pay attention to the principle of balanced nutrition with both meat and vegetables.
Meat and Vegetable Combination
In China, people mainly consume grains and vegetables as their staple food, and their energy mainly comes from grains, legumes, fats, and sugars. As the energy requirements of the elderly decrease by 5%-30% compared to middle-aged people, the daily energy intake for middle-aged people is around 1800-2400 kilocalories, so the energy intake for the elderly should be around 1260-1680 kilocalories. If there is no control and the elderly eat and drink as they please, it can lead to excess energy intake, excessive weight gain, and the occurrence of obesity, diabetes, gallstones, gout, hyperlipidemia, hypertension, and coronary heart disease in the elderly.
However, some elderly people are influenced by the saying "wealth cannot buy thinness in old age" and control their energy intake too tightly. They eat cautiously and are afraid to eat many things due to high blood lipids and cholesterol. They self-restrict their diet, resulting in insufficient energy intake, inadequate nutrient supply, weight loss, decreased immune function, and even premature aging or other diseases. Therefore, it is necessary for the elderly to combine their diet with meat and vegetables according to their own specific conditions.
1. Meat - Referring to Protein Foods
Protein accounts for half of the solid matter in the human body. Therefore, daily dietary intake of a certain amount of protein is of great significance to the body's life activities. Protein in food is not only the basis for the renewal of body tissues and nucleic acids, but also the raw material for the synthesis of important bioactive substances in the body. When protein is broken down in the body, it can release energy for the body to use. If people lack protein for a long time, it can lead to protein deficiency, especially in infants and young children, which can cause weight loss, delayed intellectual development, hepatomegaly, edema, and affect physical and intellectual development.
Protein-rich foods include fish, chicken, poultry, meat, dairy products, and certain grains.
2. Meat - Referring to Fat Foods
Fat is also an essential nutrient in the human body. Modern medicine believes that fat is not only a form of energy storage in the body, but also protects the skin, nerve endings, blood vessels, and internal organs, fixes the position of internal organs, promotes the absorption of fat-soluble vitamins A, D, E, K, and promotes the synthesis of certain hormones, such as the precursor of prostaglandins.
Lipids are the basic components of cell membranes, and a deficiency in lipids can affect the stability of immune cells and reduce immune function. Cholesterol in blood lipids is an essential substance for the survival of lymphocytes. It secretes a substance called lymphokine, which can kill and engulf abnormal cells, making them lose vitality. If the concentration of cholesterol in the body is too low, the ability of lymphocytes to distinguish and secrete antigens against cancer cells is significantly reduced, resulting in an increased incidence of certain tumors, such as colon cancer. Low cholesterol levels can also hinder the absorption of fat-soluble vitamins A, D, E, K, causing deficiencies in the body and corresponding diseases, such as senile osteoporosis. Excessive restriction of fat intake can also make elderly people, who already have poor appetite, find their food tasteless.
Of course, the elderly should try to eat less animal fat and offal (which contain saturated fats) and eat more vegetable oils, such as rapeseed oil, sesame oil, sunflower seed oil, corn oil, and soybean oil (which contain unsaturated fats). Since the rate of destruction of brain cells gradually accelerates in old age, brain cells can only utilize long-chain fats (unsaturated fats). Therefore, regular consumption of vegetable oils is important for brain health.
3. Vegetable-based Diet - Mainly Referring to Grains, Vegetables, Fruits, Edible Fungi, and Seaweed
They have a wide range of nutritional functions, can participate in the metabolism of proteins, fats, and sugars in the body, maintain the normal function of the nervous system, promote the synthesis of collagen, the synthesis of endocrine substances, and the formation of cells, capillary walls, skeletal tissues, and granulation tissues. They can also enhance the body's detoxification and immune functions, and are essential substances for disease prevention, strengthening the body, and promoting longevity. If they are lacking or insufficient, corresponding nutrient deficiencies can occur.
Meat and vegetable combination means not being picky eaters and not fixed on eating a few types of foods. All kinds of foods needed by the body should be consumed. This not only increases appetite but also strengthens the body, making it one of the content of dietary health preservation.
