As the saying goes, "Save your life!" Especially for the elderly, to avoid falling, it is necessary to rescue muscle loss and muscle weakness. Otherwise, once it becomes muscle weakness, it will not only cause gait instability, slow walking, poor mobility, but also easily fall and even endanger life.
Protein doesn't eat enough and is not good enough in his daily diet, which may lead to faster muscle loss. Prevention, a foreign website, has specially arranged six kinds of protein-rich foods, such as edamame, yogurt and boiled eggs, which are convenient and nutritious, and are very suitable for eating as snacks between meals.
The aging of the elderly and lack of exercise accelerate muscle loss.
The body's muscle mass will be lost with age, and some elderly people will lose faster because of lack of exercise. Nutrition also affects muscle composition. Protein is a very important nutrient for silver-haired people. Protein's nutrition helps to increase muscles. If the intake is insufficient, it is easy to consume during activities and cannot be effectively used for muscles.
According to the related research results of McGill University, about 900 men and 900 women aged 67-84 participated in the survey. The researchers analyzed the relationship between their diet and the performance of muscle strength, and found that the more evenly distributed the intake of protein in their daily diet, the better the performance of muscle strength and physical fitness. According to this research, it is a good choice to try to add high-protein snacks to your daily diet!
China protein's intake suggestion: 50 grams of protein per day for women over 65 years old.
However, the latest "Reference Intake of Dietary Nutrients for China People" by the Ministry of Health and Welfare of China suggests that women over 65 should take 50g of protein, men aged 65-70 should take 50g of protein and men aged 7/kloc-0 should take up 60g of protein every day, and it is suggested that they should be evenly distributed among three meals instead of eating them all at once.
Foreign websites "Prevention" have sorted out the following six kinds of snacks rich in protein. Besides convenience, cooking and obtaining them are also easy. These foods have different nutritional values, which can supplement protein and obtain different nutrition.
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6 kinds of snacks rich in protein.
soybean
Green edamame does not actually belong to the vegetable family. Beneath the green surface, protein is rich. Half a cup of edamame can provide more than 6 grams of protein. In addition, soybean also contains isoflavones, which can help postmenopausal silver-haired women improve their cognitive and visual memory.
2.yogurt
A cup of yogurt can provide about 22g of protein and a certain proportion of calcium, which helps to keep bones healthy and reduce the risk of osteoporosis. Especially for the silver-haired people who like to go out for activities, the health of bones and muscles is very important, and it is also an important factor to maintain their mobility. However, it should be noted that when buying yogurt in the market, it is best to choose products with reduced sugar to avoid eating too much sugar and increasing the burden on the body.
3. Hummus
1/4 cups of chickpeas can provide 5g protein, while mashed chickpeas can be paired with lettuce such as carrots, peas or sweet peppers, and finally topped with their favorite salad dressing, making them a light snack with both nutrition and delicacy. Chickpea itself is a common protagonist in Mediterranean diet. According to a study by Brigham and Women's Hospital affiliated to Harvard Medical School, the more common foods in the Mediterranean diet are included in the diet, which helps to reduce the risk of heart disease.
4. Boiled eggs
Eggs themselves are a good source of protein. It is a very convenient choice to put the boiled eggs in the refrigerator and peel them at snack time. 65,438+0 eggs, that is, 65,438+0 servings of beans, fish and eggs, can provide about 6 grams of protein. In addition, you can also consume more than 25% of choline every day, which is a very important nutrient for maintaining heart health and cognitive function.
5.almonds
According to the announcement of USDA, 30 grams of almonds can provide 6 grams of protein, 3.5 grams of fiber and 14 grams of unsaturated fatty acids. The benefits of this nutritional ratio have been confirmed in the research of the University of South Australia in Australia, which can improve the metabolic energy after digestion and help control appetite, killing two birds with one stone.
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6. canned tuna
Canned tuna is easy to buy in supermarkets, and it is delicious without complicated cooking and seasoning with balsamic vinegar or black pepper.
1/4 canned tuna can provide about 1- 1.5 servings of protein and get 20% phosphorus per day. According to the announcement of the National Institutes of Health, phosphorus can help protein maintain healthy muscles together.
China Health Network authorized to reprint the original source. How can the elderly prevent muscle loss and muscle weakness? I want you to know six kinds of protein snacks: edamame, yogurt and eggs.