Therefore, the elderly should not eat meat indiscriminately or eat too much. The correct way for the elderly to eat meat is to pay attention to the "five steps"
Step one, what meat is the key.
Among meat products, eggs and milk are the first choice, followed by seafood and seafood, and seafood is the best. The third is poultry meat. Finally, lean meat. It's best not to eat fat and eat less internal organs. )
Eating more red meat is not recommended. It is important to control the fat content. Red meat has a high fat content, and overeating is easy to accumulate excess, leading to obesity. Obesity can lead to high blood lipid, cause blood lipid balance and induce cardiovascular diseases. According to China's dietary guidelines, the best meat intake for adults is 40-70g per day.
Old people can eat more fish. In daily life, we know that the fat content of fish is very small, accounting for only about 10%. Moreover, the fat of fish is basically unsaturated fatty acids, and the ratio of saturated fatty acids to unsaturated fatty acids reaches 8:2, which is a veritable low-fat meat.
Fish is rich in polyunsaturated fatty acid DHA, especially deep-sea fish, and its content is 3-7 times that of other meats, compared with red meat and other meats. DHA is a very important nutrient, which can not only promote the growth and development of the brain and improve intelligence, but also has a certain therapeutic effect on Alzheimer's disease.
Step 2: Eating meat is good, but don't be greedy.
Old people can eat meat, but don't eat too much. You can eat 1-2 eggs a day. You can eat more egg whites according to your own needs and drink about 500 ml of milk every day. Apart from eggs and milk, it is recommended not to eat more than 200 grams of meat (including livestock and fish) every day. In this matter, we should exercise restraint and put our health first.
The third step is to choose the right time to eat meat.
Because the human body has a strong metabolic function during the day and has a high demand for energy, eating some meat food at lunch is beneficial to fat metabolism. Besides boiled eggs and milk, two thirds (about 150g) of other meat products are eaten for lunch. The lean meat or fish for dinner should be kept at about 50 grams, and the remaining milk can be drunk as water in the afternoon or before going to bed. A day's ration of meat should not be eaten at one meal, but should be reasonably distributed to three meals.
Step four, cooking methods are very important.
Try to choose boiled meat or steamed meat; For example, steamed fish, steamed ribs, boiled meat slices and so on. , you can also braise it properly. When cooking meat, choose a healthy cooking method, mainly light, not too heavy. You can choose cooking, steaming, stewing and other methods to keep the original flavor of food, which can better reflect the delicious taste of food. The most important thing is that these cooking methods are healthy, not only light, but also less seasoning.
But try to avoid frying, frying, barbecue and other ways, and put less seasoning such as salt, sugar, chicken essence, monosodium glutamate and soy sauce when cooking.
Step 5: Eat more fresh meat.
Fresh and powerful fish is the best, as is livestock meat and poultry meat. Buy fresh meat products and eat less cold meat. Eat more fresh meat and don't buy too much frozen food in the refrigerator at one time. If the meat is not fresh, it will affect their health. Don't choose frozen meat when buying meat. Select the meat to be slaughtered. This meat is the freshest.
Tips: You can't eat as much meat as possible, because meat tastes better, so it often leads to excessive intake. Therefore, for the vast majority of the elderly, it is still necessary to exercise restraint, eat less meat and stay healthy. Semi-vegetarians can eat more eggs and milk every day. For vegetarians, it is recommended to eat beans and their products every day, which can better make up for the lack of nutrition. It is suggested that the elderly should not be vegetarian to avoid malnutrition.