This year, Taiwan has officially entered a super-high society, with a population of over 65 years old. As humans become stronger, they also have to face the challenges of more chronic diseases, and "anti-aging" has become the most importan...
This year, Taiwan has officially entered a super-high society, with a population of over 65 years old. As humans become stronger, they also have to face the challenges of more chronic diseases, and "anti-aging" has become the most important topic of this generation. Anti-aging is not just about being a little young on the outside, but about overall care from inside to outside. From diet, exercise, mental health to skin care, we ask experts from all fields to accompany you to fight aging comprehensively.
The daily food consumption directly affects physical health. Eating "bad" food is not just about stomach symptoms such as the abdomen, but also may cause poorer temperament, obesity, and even aging faster. Nutritionist Xia Ziwen said that in addition to choosing food carefully for anti-aging diets for three meals a day, you also need to have enough water to maintain skin, care for the kidneys, and enhance immunity.
{9 Recommended fatty fish and gingerXia Ziwen said that foods with high content of Omega-3 and ginger can resist inflammation. Although the body does not clearly show changes in its feelings after consumption, its internal concentration will increase and can maintain immunity. For fish with high content such as omega-3, such as squid, fish and other fish, it is recommended that healthy adults can get 1,000 mg of fish oil a day; vegetarians can obtain it from walnuts, squash oil, purple oil, algae oil, etc., but the conversion utilization rate of plant-based Omega-3 in the body is extremely low and needs to be replenished every day.
Yellow ginger is not easy to obtain from food. Even ginger ginger only contains about 3% ginger ginger. Health foods must be used to obtain effective doses. It is recommended that the daily intake amount be 0~3 mg per kilogram of body weight, and for 60 kilograms of adults, a maximum of 180 mg a day is taken.
However, she reminded that regardless of whether fish oil or ginger has anticoagulant effects, those who take antiplatelet and anticoagulant drugs during pregnancy should not supplement fish oil, ginger, etc.; and during menstruation, women can observe whether they will be affected by fish oil during the period, and they can reduce the dosage of supplements or stop using it.
In addition, Xia Ziwen reminds that you should avoid eating skin when eating fish. Although fish skin has nutrients such as vitamin D, the larger the fish skin, the higher the heavy metal, and it is difficult to measure. It is recommended to avoid fish heads, fish skin and other parts when eating fish. People who love fish skin recommend that you can see complete shapes of "small fish" after choosing dishes, such as saury fish, meat fish, white tang, etc., which belong to the biochain base layer and have a lower heavy metal content; while fish are sliced when sold, and are the size of an adult's palm, which belongs to medium-sized fish. It is not recommended to eat fish skin.
In addition to eating, supplementing enough water every day is also a key to maintaining good water and maintaining youth. Insufficient drinking will increase the viscosity of the blood, which will make it feel unsuitable; if you drink enough water, your body will feel light and skin irritation and uric acid concentration will also improve. Xia Ziwen suggested that the amount of water you drink every day should be multiplied by 30 ml as the basic amount of water, and 60 kilograms of people should drink 1,800 ml of water every day.
Take protein. Maintaining muscle strength can also help reduce weightIn daily protein intake, Xia Ziwen said that multiplying the weight by 1 to 1.2 grams is the basic intake, which can be adjusted according to the amount of movement and personal needs. Take 60 kg adults as an example, 60& times; 1.2 means that it is recommended to eat 72 grams of protein every day; after deducting the amount of powdered protein, such as breakfast egg skin and lunch and dinner, there are still about 56 grams of protein that needs to be taken. It is best to choose high-quality protein, which can be averaged in three meals; one serving of fish and meat with a size of 1/3 of the palm of the palm can provide 7 grams of protein. After counting, you need to get about 8 parts of protein all day.
The elderly often say that they can't eat, and sometimes they are "more happy" in eating habits. They eat bread at your fingertips. They are all carbohydrates and fats. The daily protein quality often does not meet the recommended amount, which will cause muscle mass to gradually lose. Xia Ziwen said that many elderly people who have undergone dysfunctional diagnosis complain that "whoever eats nothing is going to be fat all the time", mostly because they don't eat enough protein. After suggesting that they eat enough protein, or even supplemented with high protein powder, most elderly people successfully lost weight.
In terms of choosing protein meat, red meat and white meat have their own advantages, and there is no need to focus on what kind of fat. Xia Ziwen said that red meat can prevent blood from falling into the body. Although white meat such as chicken meat is considered to be less fat, if you eat "chicken skin", it is almost the same as the oil flowers that eat red meat. When eating meat, you have to pick parts. She said that when eating pork, it is recommended to choose leg pot, not pig feet. Because the leg pot has lean meat, the fatter part can be removed, but the pig feet only have fat meat and skin.
Avoid constipation. The accumulation of old stool accelerates aging.Life is fast and has less standard vegetation. The common constipation problem that modern people are also a big enemy who aging. The definition of normal bowel movement is that once every three days or three times a day is normal, and if there is no bowel movement for more than three days, it is a disposition. Xia Ziwen said that the accumulation of stools in the kidneys not only can accelerate the aging of the body, but also will allow toxins to accumulate in the brain. It is recommended to fix the bowel movement period. If you maintain a smooth bowel movement, you can eat more water-soluble fibers, such as white fungus, black fungus, etc. If you have poor teeth, you can also take it easily. For severe bowel movements, you can also take soft stools according to the medicine and regularly replenish probiotics.
Eat less sugar, fat and fat. The culprit of aging bodySugar and excessive fat and fat are the culprit of aging body. Xia Ziwen suggested that the daily refined sugar is controlled to less than 25 grams. While drinking sugary drinks, it will also reduce the amount of water intake, which will also affect the body's reliance. If you often drink sugary drinks and eat fried foods, it may lead to poor skin, imbalance in oil secretion, acne and other problems.
