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50歲后不要總是粗茶淡飯_精選_茶文章精選_茶網
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    50歲后不要總是粗茶淡飯

    放大字體??縮小字體 發布日期:2017-07-26??來源:人民日報??瀏覽次數:13798 ??關注:加關注

     

    有不少老年人堅持粗茶淡飯,認為不沾葷腥最養生,葷食是高血壓、高血脂、高血糖等疾病誘發的罪魁禍首。而現在,越來越多高齡者被營養學家、中醫師建議“要吃肉”。

    這是為什么呢?

    吃得越清淡,老化往往越嚴重

    老人健康的關鍵與其說是疾病,不如說是老化。若要抑制老化,粗茶淡飯不但沒有幫助,反會增加老化速度。

    根據日本厚生省(一個日本的政府部門名稱)《健康營養調查》,年紀越大,營養不足的人越多,每5位80到84歲的老人就有一位被歸類為“低營養族群”,85歲以上的人則有1/3沒有攝取足夠營養。

    吃得越清淡,老化往往越嚴重。原因是,老年人胃口變小后,三餐要是粗茶淡飯,熱量和營養素就會不足,免疫力因此下降。營養不足使得因心肌梗塞、狹心癥等心血管疾病死亡的風險變大,若高營養族群的死亡風險是1,低營養族群的風險就是2.5倍。

    為此,日本曾警示他們的民眾:長期營養攝取不足,死亡風險可能倍增,認知機能也會下降。一項調查結果表明,不吃肉的人比兩天吃一次肉的人患癡呆癥的概率要高一倍。

    肉燉一小時,是營養寶庫

    日本長壽之鄉沖繩的長壽老人都有吃肉的習慣,他們基本上每天都吃肉,而幾乎沒有人患心血管系統的老年病。他們喜歡吃肉,但制作方法卻與眾不同,不是頓頓炒肉、炸肉,而是:把肉煮2~3小時后在湯里加上蘿卜或海帶,然后再燉1小時才食用,他們把這種菜叫“營養寶庫”。

    這樣子的做法,肉經過長時間的燉煮,其不飽和脂肪的含量明顯增加,膽固醇含量會大大下降,這種肉既含豐富的營養,又不會引起心血管疾病,是延年益壽的營養佳品。

    東京老年綜合研究所副所長柴田博士說,肉食中含有多種豐富的氨基酸,它們可以使血管保持柔軟,預防動脈硬化和腦中風,提高對傳染病的免疫能力。

    由此可見,影響健康的原因并不是食物本身,而是人類的處理方式、食用量。絕對禁吃葷菜并不能保證健康長壽,相反,可能造成蛋白質等營養素供給不足,而最終加快、導致死亡。

    所以,每人都應安排合理科學的膳食,在葷食方面不應取偏頗態度,只有科學處理好葷素的關系,才能吃出健康,吃出長壽。

    延遲老化的吃飯方式很簡單

    延遲老化的飲食方式,專家提出下列飲食重點:

    1)每一餐都很重要,紅肉白肉都要吃,都不多吃

    銀發族容易缺乏營養,少吃一餐就會讓骨頭、肌肉虛弱無力。每一餐都要吃,年紀越大,食量越少,更要重視營養是否充分攝取。

    老年人在吃肉(包括內臟)時要掌握這樣一條原則即少量、多樣化。肉食多樣化,可增添人的食欲。有人提出:“吃畜肉不如吃禽肉,吃禽肉不如吃魚肉。”這話是很有道理的。

    一般來說,老年人的飲食,應以魚、奶、蛋為主再輔以其他肉類食物、每天吃50克紅肉為宜;

    運動量大的老人,可多吃一些,達到每天75克左右。患有高血脂、糖尿病等慢性病者,則應少吃紅肉,一周可吃1~2次,以每次不超過50克為宜。

    魚肉是肉食中最好的一種,其肉質細嫩,比畜肉、禽肉更易消化吸收。同時魚肉中脂肪含量低,對防治心腦血管疾病更為妥當,常吃魚還有健腦作用。因此,肉類選擇上,提倡多吃魚。

    2)三餐份量均衡

    三餐份量平均分配,可以讓肝臟穩定合成白蛋白,使合成代謝反應安定運作。不要只挑軟的食物吃,咀嚼能力反映身體的老化程度,為了維持咀嚼能力,建議選擇適當食物,每口食物慢慢咀嚼。

    3)食物選擇上,充分攝取動物性蛋白質并選取高抗氧化食物

    動物性蛋白質食物含人體必需胺基酸,建議攝取量比國際飲食參考攝取量再多一些。抗氧化食物可以清除體內自由基,減緩老化速度。比如一些深海的魚。

    4)維持口腔環境的清潔。

    每半年到牙醫報到一次,檢查牙齒,洗牙保持口腔環境清潔,以維持咀嚼能力,減少心腦血管疾病的并發癥風險。

    5)每周多外食幾次

    我們當然推薦大家在家里吃飯,但也不要認為外面的食物都是有毒的。50歲以后,我們反倒建議老年人積極創造想吃的欲望,就算一個人,也可以到不同的餐廳用餐,挑戰味蕾,一周來一次,穿上最喜歡的衣服,帶上自己的伙伴們,出門享受一次年輕!

    6)多燉少炒,最理想烹飪方式

    在蒸、炒、燉、煲等烹飪方式中最適合中老年人的是燉和煲。所謂燉,就是不加油,直接把肉放入渦中,加入適量的冷水煮。老年人的咀嚼能力大多衰退,而燉出的肉質鮮嫩柔軟,更適宜老年人的飲食習慢。

    采用燉食的方法,飽和脂肪酸可減少30%~50%,不飽和脂肪酸則有所增加,膽固醇含量下降,營養更好。

    7)生病時,要少吃肉

    老年人之所以要吃肉,目的就是從肉食中吸收優質蛋白質。但是蛋白質卻不利于急性高血壓患者,優質蛋白質在人體內的代謝產物尿素要經過腎臟排出體外,增加了腎臟的負擔,所以腎炎患者忌食高蛋白食物。感冒患者更不宜吃熱量較高的其他肉制品,如羊肉、狗肉等。據《人民日報》

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