With the increase of age, the metabolic function of the body declines. It is easy to have problems of hyperglycemia, hypertension and hyperlipidemia. Timely adjustment in diet can play a role in prevention and recovery.
First of all, basically eat enough green vegetables every day, and eat different kinds of vegetables alternately, such as Chinese cabbage, kale, chicken feathers, peas, Chinese cabbage, lettuce, Chinese cabbage, broccoli, rape and so on. Starting from eating vegetables at every meal, eating about 50 grams of vegetables before eating meat and staple food will help stabilize blood sugar and increase satiety. In addition, vegetables can also supplement dietary fiber and phytonutrients to help the body fight inflammation.
Secondly, the staple food should eat less carbohydrates, and each meal should be controlled at 50- 100g. In addition, fruit is also a carbohydrate, which belongs to sugar. The total amount per day is less than 150g, so you can't eat without restraint. Also, eat less salt and control it at 5-6 grams per day. Salt exists in daily food itself, seasonings added during cooking and snack drinks. Because of the need to supplement different types of nutrition, the salt in food itself is inevitable. All kinds of vegetables, meat, seafood and rice noodles contain salt, and the salt content of these natural foods is generally low. Salt, soy sauce, ketchup, curry and other condiments. Use it as little as possible when cooking. The salt content in these seasonings is much higher than the ingredients themselves. Try not to eat or drink snack drinks, because the salt content and calories are not low, and there is no nutrition, which is harmful to the body after intake.
4) Eating red, yellow, black and green mixed soybean milk 2-3 times a week is helpful to regulate hormone level, control blood sugar and supplement high-quality plant protein.