Disclaimer: The content of the article is for reference only, the storyline is purely fictional, intended to popularize health knowledge, if you feel unwell, please seek medical attention offline!
Grandma Liu dragged her heavy steps and slowly walked into the vegetable market. She wiped the beads of sweat from her forehead and looked around at the dazzling array of vegetable stalls. Suddenly, a wave of dizziness hit, and Grandma Liu held on to the edge of the stall, barely stabilizing her figure. A kind-hearted stall owner hurriedly handed over a cup of herbal tea and asked about her situation with concern.
Grandma Liu gasped and said, "This ghost weather is so hot, I can't stand this old bone." She took the herbal tea and took a sip. The stall owner helped her fan the wind while chatting about family life. Grandma Liu mentioned that she has been feeling tired and tired lately, losing her appetite, and has abdominal distension from time to time. The stall owner frowned and said thoughtfully, "Grandma, what do you usually eat?" "
Grandma Liu counted her fingers and said, "I, I like to eat something light." Spinach, eggplant, chrysanthemum, these cool vegetables are my favorites. When the stall owner heard this, his expression became serious. He said softly: "Grandma, you may not know that eating too many of these dishes in the summer may have an impact on the liver of the elderly." "
Grandma Liu was startled and looked at the stall owner in disbelief. A trace of doubt and worry rose in her heart, could it be that the eating habits she had always thought were healthy would actually harm her liver?
In recent years, medical studies have found that eating too much of certain common vegetables during the summer months may have adverse effects on the liver health of the elderly. The discovery has attracted a lot of attention and prompted a re-examination of summer eating habits.
The Dietary Guidelines for Chinese Residents (2022) released by the Chinese Nutrition Society points out that a reasonable dietary structure is essential to maintain liver health. Especially in summer, the elderly should pay more attention to their diet and avoid excessive consumption of certain vegetables.
Dr. Zhang, a veteran hepatologist, said in an interview: "In the summer, the metabolism of the elderly will slow down, and the liver's ability to detoxify will also decrease. At this time, if you consume too many vegetables with special ingredients, it may increase the burden on the liver. "
Which vegetables are easy to cause liver damage in the elderly in summer? Let's find out.
Spinach is a leafy green vegetable that many people love, and it is rich in vitamins and minerals. However, it also contains a lot of oxalic acid. According to the Chinese Food Composition List (Standard Version), there are about 620 mg of oxalic acid per 100 grams of fresh spinach. Oxalic acid combines with calcium in the body to form calcium oxalate, which is insoluble in water. Not only does this affect calcium absorption, but it may also increase the risk of kidney stones.
Professor Lee, a nutritionist, explains, "Liver and kidney function in the elderly is already declining, and this is exacerbated by high temperatures in summer. Consuming a large amount of spinach may increase the metabolic burden on the liver and kidneys, leading to uncomfortable symptoms. "
Eggplant is a common vegetable in summer, and it is very popular because of its refreshing taste. However, eggplant contains a substance called solanine. According to the Chinese Pharmacopoeia, solanine has certain toxicity, and excessive intake may cause symptoms such as nausea and vomiting.
Director Wang, an expert in the Department of Gastroenterology of a tertiary hospital, pointed out: "The digestive system of the elderly is weakened, and high temperatures in summer are more likely to cause gastrointestinal discomfort. Consuming large amounts of eggplant may exacerbate these symptoms while putting additional detoxification pressure on the liver. "
Artemisia chrysanthemum is a common summer dish in many regions, with a fragrant taste and is loved by the elderly. However, chrysanthemum contains higher nitrates. The National Food Safety Standard Limits of Contaminants in Food (GB 2762-2017) stipulates that the maximum limit of nitrate in fresh vegetables is 4500mg/kg. Excessive intake of nitrate may be converted into nitrite, which poses a potential threat to human health.
Dr. Zhao, a food safety researcher, explains: "The liver's ability to detoxify in the elderly is reduced, and high summer temperatures are more likely to cause nitrates in vegetables to convert to nitrite. Long-term consumption of large amounts of vegetables with high nitrate content may increase the burden on the liver. "
Knowing this information, we can't help but ask, how should the elderly reasonably arrange their diet in summer, which can not only enjoy delicious food, but also protect liver health?
First and foremost, a balanced diet is key. The Dietary Guidelines for Chinese Residents (2022) recommends that 300-500 grams of vegetables should be consumed every day, and the types should be diversified. Choose some seasonal summer vegetables such as cucumbers, tomatoes, bitter gourd, etc., which are not only refreshing in taste but also provide rich nutrients.
Second, pay attention to the cooking method. Stir-frying at high temperatures may destroy some of the nutrients in vegetables and increase fat intake. You can try cooking methods such as cold dressing and steaming, which can not only retain nutrients, but also reduce fat intake.
Furthermore, appropriate protein supplementation. The Dietary Guidelines for Chinese Residents (2022) recommends that the elderly should consume 1-1.5 g/kg body weight of high-quality protein per day. Choose protein sources such as fish, poultry, and soy products to help maintain liver health.
Finally, it is also important to maintain good lifestyle habits. Proper exercise, adequate rest, and regular work and rest can help improve the body's metabolic capacity and reduce the burden on the liver.
Back to Grandma Liu's story. After learning this information, she decided to adjust her eating habits. She began experimenting with new vegetable pairings and learning different cooking methods. Gradually, she felt a noticeable improvement in her physical condition and no longer felt tired and bloated as often.
A month later, Grandma Liu came to the vegetable market again. This time, her steps were much lighter, and her face was flushed with a healthy flush. She enthusiastically introduces her new discovery to the stall owner: "You know what? I now eat different veggies every day and feel younger! "
The stall owner smiled and said, "Grandma, you are so refreshed now!" It looks like you've found a diet that works for you. "
Grandma Liu nodded, her eyes flashing with wisdom: "Yes, I understand that the way to health lies in balance. Not all 'healthy' foods are suitable for everyone, the key is to understand your body's needs and mix them appropriately. "
Even common vegetables can have different effects in different seasons and in different populations. Especially for the elderly, summer diet needs to be paid more attention. By eating a balanced diet and taking care of our health, we can enjoy our food while taking care of our health.
A healthy lifestyle is not just about choosing "healthy" foods, but more about understanding your body and making informed dietary choices based on your personal circumstances and seasonal changes. Only in this way can we truly achieve the harmony between diet and health.