Before reading this article, we sincerely invite you to click "Follow", so that you can access a series of high-quality health articles at any time, and at the same time facilitate discussion and sharing, thank you for your support!
Copywriting丨Dr. Tan's health science
Editor丨Dr. Tan's health science
Many people believe that they should eat less meat and more fruits and vegetables. This may sound plausible, given that meat is high in fat and cholesterol, which can lead to cardiovascular disease. So should older people really stay away from meat? The latest research results may surprise you!
A recent long-term follow-up study involving more than 60,000 people over the age of 65 found that moderate consumption of certain types of meat does not shorten life expectancy, but can help the elderly live longer.
The study, which lasted 15 years, showed that those who ate six specific types of meat per week lived an average of 4-6 years longer than those who did not eat meat. This discovery has undoubtedly had a huge impact on the preconceived notions of many people.
What are the 6 amazing types of meat that can help the elderly live longer? Why are these meats so important for the health of the elderly? This article will uncover the mystery and analyze the scientific principles in depth.
As we age, the body's metabolic function gradually declines, and the ability to synthesize proteins also decreases. As a result, the elderly are more likely to suffer from muscle loss, weakened immunity, and other problems. Moderate consumption of high-quality protein can help the elderly supplement the required amino acids, maintain muscle mass, and enhance immunity.
So, which meats are rich in high-quality protein? According to the results of the study, the following 6 types of meat have been shown to be particularly beneficial for the health of the elderly:
1. Chicken breast
Chicken breast is recognized as the protagonist of the "fitness meal", it is rich in high-quality protein and very low in fat. Every 100 grams of chicken breast contains about 31 grams of protein, but only 3.6 grams of fat. This makes chicken breast an ideal source of protein for seniors.
The study found that older adults who ate chicken breast 3-4 times a week lost muscle 30% more slowly than those who did not. This means they are better able to maintain their physical function and reduce the risk of falls and fractures.
2. Salmon
Salmon is known as the "longevity fish" because it contains high-quality protein and is also rich in omega-3 fatty acids. Omega-3 fatty acids are essential for cardiovascular and cerebrovascular health, lowering blood pressure, reducing inflammation, and preventing heart disease and stroke.
Studies have shown that older adults who eat salmon 2-3 times a week have a 40% lower incidence of cardiovascular disease than those who do not eat salmon. In addition, the vitamin D rich in salmon can also help the elderly to enhance bone density and prevent osteoporosis.
3. Lean beef
Many people believe that beef is high in fat and is not suitable for the elderly. In fact, selected lean beef is a source of high-quality protein and is also rich in trace elements such as iron and zinc. These nutrients play an important role in preventing anemia and boosting immunity in the elderly.
The study found that older adults who consumed lean beef in moderation every week had a 15% higher hemoglobin level than those who did not eat beef, and their immunity was also significantly enhanced. However, it should be noted that the elderly should choose lean beef with a fat content of no more than 10%, and the weekly consumption should be controlled at 200-300 grams.
4. Quail meat
Quail meat is not as common as chicken, but its nutritional value should not be underestimated. Quail meat is high in protein and rich in B vitamins and minerals. These nutrients play an important role in maintaining the health of the nervous system and preventing Alzheimer's disease.
Studies have shown that older adults who have been consuming quail meat for a long time have a 25% slower rate of cognitive decline than those who do not eat quail meat. Significant health benefits can be achieved by consuming 50-100 grams of quail meat 2-3 times a week.
5. Rabbit meat
Rabbit meat is a healthy meat that is often overlooked. It is high in protein, low in fat, and rich in vitamins and minerals. In particular, rabbit meat is rich in selenium, which is a powerful antioxidant.
The study found that older adults who ate rabbit meat 1-2 times a week had 20% lower levels of cellular DNA damage than those who did not eat rabbit meat. This means they age more slowly and have a lower risk of cancer. It is recommended that the elderly consume 100-200 grams of rabbit meat per week, which can be eaten grilled or stewed.
6. Pigeon meat
In traditional Chinese health care, pigeon meat has always been regarded as a nourishing product. Modern research has also confirmed the unique nutritional value of pigeon meat. Pigeon meat is high in protein and rich in amino acids, especially lysine and arginine. These two amino acids play an important role in promoting wound healing and boosting immunity.
Studies have shown that older people who eat pigeon meat regularly heal 30% faster and have a 20% lower incidence of colds than those who do not eat pigeon meat. It is recommended that the elderly consume 1-2 times a week of pigeon meat of 100-150 grams each time.
Of course, these 6 types of meat are of great benefit to the health of the elderly, but this does not mean that the elderly can eat meat in large quantities without restrictions. A scientific diet plan should be a combination of meat and vegetables, with balanced nutrition. Experts recommend that the daily protein intake of the elderly should reach 1.2-1.5 grams per kilogram of body weight. For example, an elderly person weighing 60 kg should consume 72-90 grams of protein per day.
It is worth noting that the elderly should also pay attention to controlling their total caloric intake while increasing their meat intake. Calories can be balanced by reducing the intake of refined carbohydrates. In addition, the elderly should also consume more vegetables and fruits rich in dietary fiber to promote intestinal health and prevent constipation.
Older people also need to pay attention to some details when choosing and cooking meat. Fresh meat is preferred and processed meat products are avoided. In terms of cooking methods, try to choose low-oil cooking methods such as steaming, boiling, and stewing, and avoid high-temperature frying. This retains more nutrients and reduces the production of harmful substances.
For the elderly with some special conditions, such as those with renal insufficiency, gout and other diseases, it is necessary to be especially cautious when increasing meat intake, and it is best to consult a doctor first. These people may need to limit certain types of meat or adjust their intake.
Overall, eating high-quality meat in moderation is indeed beneficial to the health of the elderly. It can help the elderly maintain muscle mass, enhance immunity, prevent a variety of chronic diseases, and improve the quality of life. But the key is "moderation" and "balance". The elderly should arrange their diet reasonably according to their own health status and nutritional needs, and formulate a personalized diet plan under the guidance of a doctor or dietitian.
In addition, we also need to remember that diet is only one aspect of a healthy and long life. To truly achieve a healthy and long life, it is also necessary to maintain good lifestyle habits, such as moderate exercise, adequate sleep, and maintaining an optimistic attitude. Only by combining a healthy diet with a good lifestyle can you truly achieve a happy and fulfilling old age.
Finally, it is important to emphasize that the results of this study are encouraging, but scientific research is an evolving process. We should be open and critical and keep an eye on the latest research developments. At the same time, each person's physical condition is unique, and it is best to adjust the diet structure under the guidance of a professional doctor.
Let's take a scientific approach to diet and pursue health in a rational way. I believe that as long as we take care of our bodies, no matter how old we are, we can live a wonderful, healthy and happy life!
The above content is for reference only, if you feel unwell, please consult a medical professional. If you like it, you can pay attention to it, share health knowledge every day, and be your exclusive online doctor.