Should I eat more meat or less meat as I get older? Reminder: After the age of 50, eat as little as possible of 2 kinds of meat

Many elderly people interpret a light diet as a vegetarian diet, and some even take a long-term vegetarian diet, but can a long-term vegetarian diet really lead to longevity?

Previously, there was a mother-in-law who was over 70 years old and had been a vegetarian for more than 30 years, but one day she was hospitalized due to a fall and a broken bone. After a doctor's examination, she was found to be severely anemic, malnourished, and severely osteoporotic . The bones are very fragile.

After the doctor's consultation, the analysis was caused by her long-term vegetarianism, so a light diet is not a vegetarian diet. On the contrary, some studies have found that the elderly who eat more meat live longer.

1. The elderly who eat more meat may live longer

The elderly should pay more attention to their health, not to be thin all the time, but to be a vegetarian. Eating meat properly may be better for the body.

A joint survey study of 11 countries pointed out that the appropriate intake of high-protein foods such as meat and eggs is associated with a lower risk of cancer and a longer life than people who eat more vegetarian food.

The study found that the mortality rate of the elderly with a protein intake of more than 40 grams was 18%, while the mortality rate of those with a protein intake of less than 40 grams was 31% .

Properly increasing meat intake in the elderly can prevent malnutrition, avoid osteoporosis, sarcopenia, and delay brain aging. Therefore, the elderly should also eat meat appropriately.

Second, there is also a "bottom limit" for eating meat! 2 kinds of meat should be eaten as little as possible

Although it is advocated that everyone should eat meat properly, it is necessary to remember that there is a limit to eating meat, and the following two kinds of meat should be eaten as little as possible.

1. Red meat

Eating an extra 50 grams of red meat per day was associated with a 22% increased risk of pneumonia, a 21% increased risk of diabetes, a 16% increased risk of ischemic heart disease, and an 8% increased risk of colon polyps.

2. Processed meat

Eating an extra 20 grams of processed meat per day was associated with a 23 percent increase in the risk of pneumonia, a 21 percent increase in the risk of diabetes, a 17 percent increase in ischemic stroke, and a 10 percent increase in cerebrovascular disease.

The dietary guidelines for Chinese residents point out that the recommended daily intake of fish, poultry, eggs and lean meat for adults is between 120-200 grams . The intake of livestock and poultry meat and seafood should be controlled at 40-75 grams for adults, and 40-50 grams for people over 65 years old.

3. Do not pay attention to these 3 points when eating meat, be careful that it is counterproductive

Meat is essential in the diet, but you should pay attention to the following points when eating meat, otherwise it may backfire.

1. Eat more white meat such as fish, shrimp and poultry

White meat such as fish and shrimp has a relatively delicate meat quality, a relatively high digestion and absorption rate, and relatively low fat content and high unsaturated fatty acid content, which can prevent cardiovascular disease.

2. Multi-use cooking methods of stewing and boiling

In the cooking of meat, it is recommended to use the method of stewing and boiling as much as possible, which can maximize the retention of nutrients in the meat.

3. The taste should be as light as possible

It is recommended to choose a light diet with less oil, less salt, and no stimulation to avoid the negative physical effects of heavy-taste diets.

Although the functions of the body will degenerate as the elderly grow older, they should not be vegetarians. They should eat meat appropriately. Usually, it is recommended to eat more white meat such as fish, shrimp and poultry, and try to choose light and stewed cooking. methods to ensure better absorption and utilization of nutrients.

References:

[1] The latest research: the elderly who eat more meat may live longer! But if you don't pay attention to these 4 points, it will be counterproductive. Popular Science China. 2021-10-23

[2] Academician Chen Junshi: Eating meat must have a "bottom line"! If you eat more than this amount of 3 types of meat, you will eat "too much". Life Times. 2021-04-14

[3] Always remember! ! The elderly should eat meat tonic like this! Can't be more wrong....CCTV life circle.2016-12-27

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