How to maintain muscle health and strength? In real life, when people meet men with great strength and strong body, they often say that you must eat less meat, but can you really eat more meat if you want to be healthy, energetic and maintain physical strength and muscle strength? Today we will talk about this topic.
In a recent study published in the Journal of Nutrition, the study included 3759 subjects, and the follow-up survey lasted for 12 years. The average daily dietary intake was obtained by food frequency questionnaire. The results showed that nitrate intake was positively correlated with muscle strength, and people who consumed more nitrate scored better in muscle strength test. The results showed that nitrate intake increased, and the researchers also pointed out that about 865,438+0% of nitrate intake came from vegetables. Therefore, from the above research results, eating more vegetables is an important aspect to effectively maintain and enhance human muscle strength.
In a study published in the European Journal of Nutrition in 2020, the effects of different dietary patterns on muscle strength of China people were studied. This study is from Tianjin, including 35 175 respondents. The eating habits of different people were measured by a self-management food frequency questionnaire containing 865,438+0 kinds of foods. The eating habits were mainly divided into three categories: sweets, animal foods and healthy foods. The results show that the muscle strength of the healthy diet group with more vegetables in daily life is the best, while the grip strength of the group with animal food and sweets is decreased, and the grip strength of the group with higher compliance with animal food is the most obvious.
Therefore, for middle-aged and elderly friends, we recommend a healthy diet and eat more fresh fruits and vegetables because these ingredients are low in calories and will not cause metabolic burden. These foods not only provide various nutrients for human body, but also have important benefits for maintaining muscle health and improving muscle strength. Eating more vegetables helps to maintain and enhance muscle strength, which is much more important than eating more meat.
There are many reasons why eating more vegetables is good for muscle health. Vegetables are a kind of low-calorie food. Eating more vegetables can provide dietary fiber, vitamins and minerals for the human body, which are important nutrients for the human body to maintain the repair and growth of human cells. The above two studies also pointed out that the nutrients provided by vegetables such as nitrate, dietary fiber and vitamin C are the nutritional basis of the above analysis conclusions and an important guarantee for maintaining and enhancing muscle health.
For normal adults, if you can eat about 500g of vegetables every day, you can supplement your health needs. While eating more vegetables, we should also pay attention to the intake of other dietary nutrients. For the human body, meat mainly provides protein nutrition and lipid nutrition, which is also a very important aspect. Now that living conditions are good, many friends eat too much meat in their daily lives, not too little. Therefore, on the contrary, we should relatively control the intake of animal food and further increase the intake of vegetables in the dietary structure, which is very helpful for maintaining a healthy balance, reducing the risk of obesity and reducing the risk of abnormal blood lipid and blood glucose metabolism. Therefore, it is emphasized that eating more vegetables should be based on a reasonable diet structure and adequate nutrient intake, and never think that eating only vegetables is enough.
In addition to paying attention to the collocation of diet, we should also pay attention to the diversification of vegetable intake. If you can eat with a variety of vegetables, it will be more helpful to maintain the diversity of nutrient intake and maintain a healthy balance between muscles and other aspects of the body. Green leafy vegetables, root vegetables, cruciferous broccoli, cauliflower and other vegetables, eggplant, tomato, green pepper and other fruits and vegetables, the intake of a variety of vegetables, in order to better supplement nutrition for the body, to obtain comprehensive health benefits.
In addition, pay attention to the cooking methods of vegetables. A large number of vitamins in vegetables are unstable to heat and may denature or dissolve into soup during heating. Therefore, for vegetable cooking, fresh vegetables should be selected as much as possible, and at the same time, excessive heating methods (such as frying, roasting, microwave heating, etc.) should be reduced. ), and we can try eating raw, steamed and cooked.
To sum up, in order to maintain muscle strength, besides adequate energy intake and protein nutrition, the importance of eating more vegetables can not be ignored. Eating more vegetables reasonably and healthily can better help us maintain muscle health and muscle strength, which is beneficial to the whole body. # Zero Zero Plan #