With the arrival of summer, the temperature is gradually rising, and the hot weather poses a severe test to the health of the middle-aged and elderly. The hot climate not only leads to dehydration and heat stroke, but also triggers a range of digestive problems, such as stomach pain, constipation, etc. In order to help middle-aged and elderly people better cope with hot weather and stay healthy, we especially recommend five kinds of whole grains. Not only do these whole grains nourish your stomach, but they also help maintain overall health for a comfortable and healthy summer.
Millet: A master of stomach and spleen protection
Nutritional value of millet
Millet is rich in vitamins B1, B2 and E, as well as a large number of minerals such as iron, magnesium, calcium and zinc. These nutrients are essential for maintaining the normal function of the nervous system and muscles, especially for the health of middle-aged and elderly people.
Millet and gastrointestinal health
Millet is easily digestible and gluten-free, making it an ideal staple food for middle-aged and elderly people with weak gastrointestinal tracts. Millet porridge is known as "substitute ginseng soup", which has the effect of nourishing yin and nourishing the stomach, and can relieve stomach pain, stomach distension and other uncomfortable symptoms.
Recommended Practices:
In summer, millet can be boiled into millet porridge or small rice, or stewed with red dates, lotus seeds, etc. Millet porridge is not only light and refreshing, but also can effectively replenish the water lost in the body and prevent dehydration.
Oats: The patron saint of cardiovascular and cerebrovascular diseases
Nutritional value of oats
Oats are a whole grain rich in dietary fiber, protein, B vitamins and a variety of minerals. In particular, it contains soluble fiber, β-glucan, which has a significant effect on lowering cholesterol and regulating blood sugar levels.
Oats and cardiovascular and cerebrovascular health
The β-glucan in oats can effectively reduce low-density lipoprotein (LDL) levels, thereby reducing the risk of atherosclerosis. In addition, oats also have the effect of stabilizing blood sugar and preventing diabetes, and have a good health care effect for middle-aged and elderly people.
Recommended Practices:
It is a good choice to make oatmeal or eat it with yogurt and milk. A bowl of oatmeal in the morning is not only nutritious, but also provides enough energy to help you start your day well.
Buckwheat: a powerful tool for lowering blood pressure and lipids
Nutritional value of buckwheat
Buckwheat is rich in rutin, dietary fiber, protein, and a variety of vitamins and minerals. Rutin is a flavonoid that has a strong antioxidant effect, helps maintain the elasticity of blood vessels, and prevents thrombosis.
Buckwheat and blood pressure lipid management
The rutin in buckwheat can effectively lower blood pressure and prevent hypertension and dyslipidemia. At the same time, the dietary fiber in buckwheat can also promote intestinal peristalsis, prevent constipation, and help improve digestive function.
Recommended Practices:
You can make buckwheat noodles from buckwheat flour or boil buckwheat rice and eat it with buckwheat rice. Soba noodles can be served cold or hot, with a unique taste and good health, making them a great dish on the summer table.
Corn: Laxative medicine
Nutritional value of corn
Corn is rich in dietary fiber, vitamins A and E, as well as a variety of minerals such as iron, magnesium, phosphorus and potassium. These nutrients play an important role in maintaining the normal functioning of various body functions.
Corn and gut health
The dietary fiber in corn can promote intestinal peristalsis, help with bowel movements, and prevent constipation. In addition, corn also contains zeaxanthin and corn dextrin, which help protect eye health and prevent vision loss.
Recommended Practices:
Fresh corn can be cooked and eaten whole, or corn kernels can be peeled off and added to dishes such as salads, fried rice, etc. In the summer, you can try making corn soup or polenta, which is not only delicious, but also effective for laxatives.
Sweet potato: an expert in boosting immunity
Nutritional value of sweet potatoes
Sweet potatoes are rich in vitamin C, vitamin A, dietary fiber, and a variety of minerals such as potassium, magnesium, and manganese. In particular, β-carotene can be converted into vitamin A in the body, which has a significant effect on improving immunity.
Sweet potatoes and immune function
Vitamin C and β-carotene in sweet potatoes have antioxidant effects, which can improve the body's immunity and prevent infection. In addition, the low-fat and low-calorie properties of sweet potatoes also make them a healthy weight loss food.
Recommended Practices:
Sweet potatoes can be cooked in a variety of ways such as steaming, roasting, boiling, etc. Steaming sweet potatoes and baking sweet potatoes is easy and healthy, and you can also cut sweet potatoes into pieces to cook porridge or stir-fry, which are all very good choices.
High temperature weather poses many challenges to the health of middle-aged and elderly people, and reasonable dietary regulation is particularly important. By consuming five whole grains – millet, oats, buckwheat, corn and sweet potatoes – not only does it nourish your stomach and dryness, but it also helps maintain overall health. These whole grains are rich in dietary fiber, vitamins and minerals, which can effectively promote digestion, regulate blood sugar, lower blood pressure and blood lipids, and enhance immunity.
In the daily diet, it is recommended that middle-aged and elderly people increase the intake of whole grains in moderation, and at the same time pay attention to drinking more water to maintain the body's water balance. In addition, arrange your work and rest time reasonably and avoid long-term outdoor activities to prevent heat stroke. Through scientific diet and living habits, middle-aged and elderly people can spend the hot summer in a healthy and comfortable way.