Antioxidant-rich fruits and vegetables, bacteria and algae
Fresh vegetables and fruits are rich in antioxidants, such as vitamin C, carotene, anthocyanin, lutein and other nutrients, which can increase the elasticity of blood vessels, thereby delaying aging and preventing diseases . Bacteria and algae foods are rich in polysaccharides, which have a positive effect on controlling the three highs and preventing cancer. Regular consumption can also remove the “garbage” of intestinal metabolism in time.
Deep-sea fish
Omega 3 polyunsaturated fatty acids have a positive effect on preventing cancer and coronary heart disease, and protecting eyesight. Deep-sea fish (tuna, bonito, mackerel, sardine, salmon, mackerel, etc.) are rich in this precious, but Easily oxidized fatty acids. It should be reminded that dry frying, grilling, stewing for a long time, salting and drying, etc. will cause the oxidation loss of omega-3 polyunsaturated fatty acids.
Grains and potatoes are the staple food. The
grains are rich in flavonoids, which are important nutrients for preventing cardiovascular disease. Potatoes are rich in dietary fiber, vitamins and minerals, which are more conducive to blood sugar control, cardiovascular protection, prevention of three highs and cancer than polished rice and white noodles.
Foods rich in dietary
fiber Insoluble fiber can promote intestinal peristalsis and prevent constipation. Soluble fiber can combine with fat and cholesterol to reduce the occurrence of diseases such as hyperlipidemia and fatty liver. The former exists in vegetables and coarse grains, and the latter is abundant in seaweed, mushrooms, and beans.
Milk and soy products
More intake of calcium, phosphorus, magnesium and other minerals-rich foods have a positive effect on preventing osteoporosis in middle-aged and elderly people. Soy products are also rich in soy sterols, which help prevent and control diseases such as hyperlipidemia, hypertension and diabetes. Milk is also rich in calcium, which is one of the preferred foods for calcium supplementation.
Meat is rich in protein, but should not be eaten too much Insufficient protein intake of
middle- aged and elderly people will cause muscle atrophy, osteoporosis and visceral dysfunction, etc., and appropriate intake of eggs, milk, soy products, aquatic products, poultry and livestock every day Meat, but not too much, otherwise it will increase the burden on the gastrointestinal tract, liver and kidney.
