Should we eat more meat or less meat as we get older? Reminder: After the age of 50, eat as little as possible of the two kinds of meat
Many elderly people understand a light diet as being a vegetarian, and some even have been vegetarian for a long time, but can a long-term vegetarian diet really lead to a longer life?
Previously, there was a mother-in-law who was over 70 years old and had been a vegetarian for more than 30 years. However, one day she was admitted to the hospital due to a fall and a fracture. The doctor found that she had severe anemia, malnutrition, and severe osteoporosis . bones are extremely fragile.
After the doctor's consultation, it was analyzed that it was because she had been a vegetarian for a long time, so a light diet is not just a vegetarian. 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. Don’t always regard thinness as beauty, blindly be a vegetarian, and eat meat in moderation may be better for the body.
A joint survey of 11 countries pointed out that people who eat high-protein foods such as meat and eggs have a lower risk of cancer and a longer life than vegetarians.
The study found that older adults who ate more than 40 grams of protein had an 18 percent mortality rate, compared with 31 percent for those who ate less than 40 grams .
Appropriately increasing meat intake for the elderly can prevent malnutrition, avoid osteoporosis, sarcopenia, and delay brain aging. Therefore, the elderly should also eat meat appropriately.
2. There is also a "bottom limit" for eating meat! 2 kinds of meat should be eaten as little as possible
Although it is recommended that everyone consume meat properly, it is important to remember that there is a limit to eating meat, and the following two types 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 can lead to a 23% increase in the risk of pneumonia, a 21% increase in the risk of diabetes, a 17% increase in ischemic stroke, and a 10% increase in cerebrovascular disease.
The Dietary Guidelines for Chinese Residents pointed out that it is recommended that the total amount of fish, poultry, eggs, and lean meat for adults be between 120-200 grams per day . The intake of livestock, poultry meat and seafood should be controlled at 40-75 grams for adults, and 40-50 grams for people over 65 years old.
3. If you don’t pay attention to these 3 points when eating meat, it will be counterproductive
Meat is indispensable in the diet, but you should pay attention to the following points when eating meat, otherwise it may be counterproductive.
1. Eat more fish, shrimp, poultry and other white meat
White meat such as fish and shrimp has a finer texture, a higher digestion and absorption rate, and relatively low fat content and high unsaturated fatty acid content, which can prevent cardiovascular diseases.
2. Multi-use cooking methods of stewing and boiling
In the cooking of meat, it is recommended to use stewing and boiling methods as much as possible, so as to 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 a heavy-tasting diet.
Although the body functions of the elderly will degenerate with age, they should not be blindly vegetarian. They should eat meat in moderation. It is usually recommended to eat more fish, shrimp, poultry and other white meat, and try to choose light taste, 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: There must be a "bottom line" when eating meat! Three types of meat that exceed this amount will be considered "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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