Long-term consumption of porridge with side dishes and lack of muscle exercise will cause cardiomyopathy! Nutritionist: 3 tips for smart protein intake

If the elderly in your family feel weight loss, weakness in their hands and feet, and even have difficulty moving, be careful as this may be sarcopenia! Sarcopenia can increase the risk of falling, which can lead to fractures if one is not careful and increase the mortality rate, so special care must be taken to prevent it. In addition to lack of muscle exercise, sarcopenia may also be caused by incorrect eating habits. In particular, many elderly people are accustomed to eating porridge with side dishes as a meal, and rarely consume protein-containing foods. Over the long term, this leads to insufficient protein intake, loss of muscle mass, weakening of muscle strength, and sarcopenia.

To avoid sarcopenia, you need to pay attention to the protein intake in your daily diet

Taipei Tzu Chi Hospital nutritionist Kuo Po-liang reminds that if you want to stay away from sarcopenia and embrace a happy aging life, you need to pay attention to the protein intake in your daily diet. Protein is an essential nutrient for the human body. It is not only the raw material for blood cells, antibodies, hormones, etc., but also related to muscle synthesis and bone development.

According to the National Health Administration, the recommended daily protein intake for the average person is 0.8-1g per kilogram, while for children and the elderly it is 1-1.2g per kilogram. However, if the BMI of an adult is greater than 27 and that of the elderly is greater than 30, ideal weight will be used to estimate obesity. Elderly people with a BMI between 27-30 have a higher survival rate and better nutritional and health status, and many However, due to concerns about obesity, three highs, and kidney diseases, the elderly mainly eat vegetables, or only drink porridge or tonic soup due to bad teeth. If they lack the intake of beans, they will easily lead to insufficient protein intake. In the long run, in addition to the proneness to problems such as dull hair, dry skin, decreased resistance, low blood pressure, slow heartbeat, edema, etc., it will directly cause muscle loss and increase the risk of sarcopenia.

To prevent sarcopenia, exercise should mainly consist of resistance exercises that can train muscle strength.

Sarcopenia has a serious impact on daily life. As muscle mass is lost, the hands and feet will begin to become weak, movement will become increasingly difficult, and it is easy to fall repeatedly, increasing the risk of fractures and significantly increasing the risk of disability in the elderly. Nutritionist Guo Boliang said that the most effective way to prevent sarcopenia is through diet and exercise. Exercise should mainly be resistance exercise that can train muscle strength, such as elastic band exercise or brisk walking, but the most important thing is to consume enough protein. Nutritionist Guo Boliang recommends that people follow the following principles to consume protein safely and healthily:

【3 tips for smart protein intake】

1. Plant protein is better: Compared with animal protein, plant protein contains less cholesterol and saturated fatty acids, and is beneficial for lowering cholesterol, delaying the deterioration of kidney function, improving liver function, preventing cardiovascular disease, reducing uric acid synthesis, and preventing gout.

2. Eat mainly natural foods: If food is over-processed, it is likely to have a higher sodium and fat content. Therefore, the diet should be mainly natural foods to avoid increasing the burden on the body.

3. Choose the cooking method carefully: Simple cooking can retain the nutrition of food better than frying. Fried food tends to produce more trans fat, which can easily lead to the three high problems and increase the risk of cardiovascular disease. High-oil food will suppress appetite and may affect food intake.

For elderly people with bad teeth, nutritionist Guo Bailiang recommends using soy milk instead of water to cook porridge. In addition to having more protein than clear porridge, the increased thickness can also reduce the risk of choking in the elderly. In addition, we also provide a soy milk rice recipe that is formulated according to the nutrients required by the elderly. By adding soy milk to rice, they can still get enough protein without having to eat additional food.

practice:

1. Remove the seeds from the red and yellow peppers and cut them into small dices, soak the kelp sprouts and cut them into small pieces, and mix the miso and water.

2. Heat the pan and add the above ingredients into the pan and stir-fry.

3. Pour in soy milk and rice, and simmer over medium heat until the soup is dry.