Muscle determines your healthy life: protein muscle strength menu necessary for mature dining table

The secret of Baoan Yabo (rehabilitation expert) and Zhongxiu (physiotherapist) is that "meat" grows muscles. Protein is very important. Modern people live longer and longer. How to prolong your "healthy life" and live a healthy life? Good health at the age of ninety should be the wish of many people. The most important thing to realize your wish is exercise, so I suggest you go. In the last chapter of this book, we will talk about things other than sports. "Doctor, what can I eat to prolong my life? When talking, many old people often ask me this question. (Editor's recommendation: What do centenarians eat? Studies show that the more you eat, the longer you live. To build a body that will not stay in bed, "diet" is as important as exercise. Everyone is very concerned about diet. There are many "healthy foods", but I recommend that you eat more "foods rich in protein". It's hard to exercise. If the nutrition is not good, there will be no strength. Especially to increase muscle mass, it is very important to take protein well. Protein is rich in meat, seafood, eggs, bean products and dairy products. So how many protein do you need a day? According to the standard of ESPEN (European Society for Intravenous and Enteral Nutrition), the healthy elderly are 1.0 to 1.2 g/body weight (kg)/ day, and the malnourished elderly are 1.2 to 1.5 g/body weight (kg)/ day. That is to say, if a healthy old man weighs 60 kilograms and needs 60 to 72 grams every day, the malnourished old man is protein who weighs 72 to 90 grams. Eating too much will increase the overall calories, so it is very important to adjust the intake skillfully among the calories that should be consumed in a day. It is easy to understand by referring to the food composition information provided by the Ministry of Education, Culture, Sports, Science and Technology of Japan. Meat is a very good food ingredient, which can effectively provide nutrition for the protein quality contained in every100g of food. Typical examples are: dried sardines (32.8g), bean flour (35.5g), natto (16.5g), chicken breast (23.0g), beef ham (21.2g) and boiled eggs (12.9g). Therefore, I hope everyone must eat more meat. Maybe some people will be different from when they were children, and they will not like meat more and more, but it's really a pity not to eat meat. Meat not only contains protein, but also contains iron, vitamin B 1 and fat, which has extremely high nutritional value. (Editor's recommendation: Muscle loss is more terrible than stroke! 50+ Nutritionism: Eating with 3 Skills (protein) For the elderly who eat less, meat can effectively provide nutrition and is a very useful food. Even if you can't eat a lot, please remember that there must be meat on the table. The secret of Baoan Yabo (rehabilitation expert) and Zhongxiu (physiotherapist) is that "meat" grows muscles. Protein is very important. Modern people live longer and longer. How to prolong your "healthy life" and live a healthy life? Good health at the age of ninety should be the wish of many people. The most important thing to realize your wish is exercise, so I suggest you go. In the last chapter of this book, we will talk about things other than sports. " Doctor, what can you eat to prolong your life? "When speaking, many elderly people often ask me this question. (Editor's recommendation: What do centenarians eat? Studies show that the more you eat, the longer you live. To build a body that will not stay in bed, "diet" is as important as exercise. Everyone is very concerned about diet. There are many "healthy foods", but I recommend that you eat more "foods rich in protein". It's hard to exercise. If the nutrition is not good, there will be no strength. Especially to increase muscle mass, it is very important to take protein well. Protein is rich in meat, seafood, eggs, bean products and dairy products. So how many protein do you need a day? According to the standard of ESPEN (European Society for Intravenous and Enteral Nutrition), the healthy elderly are 1.0 to 1.2 g/body weight (kg)/ day, and the malnourished elderly are 1.2 to 1.5 g/body weight (kg)/ day. That is to say, if a healthy old man weighs 60 kilograms and needs 60 to 72 grams every day, the malnourished old man is protein who weighs 72 to 90 grams. Eating too much will increase the overall calories, so it is very important to adjust the intake skillfully among the calories that should be consumed in a day. It is easy to understand by referring to the food composition information provided by the Ministry of Education, Culture, Sports, Science and Technology of Japan. Meat is a very good food ingredient, which can effectively provide nutrition for the protein quality contained in every100g of food. Typical examples are: dried sardines (32.8g), bean flour (35.5g), natto (16.5g), chicken breast (23.0g), beef ham (21.2g) and boiled eggs (12.9g). Therefore, I hope everyone must eat more meat. Maybe some people will be different from when they were children, and they will not like meat more and more, but it's really a pity not to eat meat. Meat not only contains protein, but also contains iron, vitamin B 1 and fat, which has extremely high nutritional value. (Editor's recommendation: Muscle loss is more terrible than stroke! 50+ Nutritionism: Eating with 3 Skills (protein) For the elderly who eat less, meat can effectively provide nutrition and is a very useful food. Even if you can't eat a lot, please remember that there must be meat on the table. Replace some rice with barley. Another recommended ingredient is "barley". Mr. Takagi Kankuan, an old-timer of Tokyo Cihui Medical University, mentioned that he noticed that eating foods with low vitamin B 1 (rice foods) frequently was the cause of beriberi, and he had a set of methods for complete prevention, which had long been proved and highly praised internationally. Even the South Pole has a promontory called Takagi. When I was in college, I often had the opportunity to eat food containing barley. The following is a menu provided by Mr. Bin Yuxuan from the Nutrition Department of Chi Hui Medical University in Tokyo. This menu uses barley, which is rich in dietary fiber and can help the whole intestine absorb various nutrients. Please be sure to refer to it. Sample menu and ingredients, breakfast, bread? Two rolls of 80g jam? Strawberry jam 15g boiled eggs? Egg 50g salt? 0.3g pinch of mayonnaise salad? Cabbage 40g cucumber? 20g carrots? 5g corn? 5g mayonnaise 10g 2 teaspoons salt? 0. 1g a little lactic acid drink? Original 1 bottle 125g? Coix seed refined white rice? 48g barley rice? 20g？ Yam soup yam? 70g seaweed powder? 0.2g a little soy sauce? 5g 1 teaspoon of white miso? 1g a little broth? 30cc 2 tablespoons? Roasted snapper? 1 piece of 80g soy sauce? The taste of 5g 1 spoon? 1.5g A little wine? 1.5g a little grapefruit (citrus) peel chopped? A little? Stewed flying faucet (tofu products) Flying faucet (16g×2)? 32g white radish? 60g carrots? 10g ginger? 0.5g soy sauce? 6g 1 teaspoon sugar? 5g 2 teaspoons of soup? 200cc 1 cup? Fried spinach with green vegetables (blanched)? 50g soy sauce? 3g 1/2 teaspoons of soup? 30cc 2 tablespoons "dinner"? Coix seed refined white rice? 48g barley rice? 20g？ Cut chicken breast in curry? 50g potatoes? 50g carrots? 25g onion? 50g curry block? 20g cucumber? 20g broccoli? 40g carrots? 10g lettuce? 20g？ Caesar salad Caesar salad dressing? 10g 1 tablespoon of apples (2 slices)? 50g This article is excerpted from Good Old/Security Yabo (Vice President and Minister of Rehabilitation Department of the Affiliated Hospital of Chi Hui Medical University, Tzu Chi, Tokyo), Gong Xiuzhong Shan (Chief of Rehabilitation Department Technician of the Affiliated Hospital of Chi Hui Medical University, Tzu Chi, Tokyo)/Lianjing Publishing Company.