5 servings of fresh fruits and vegetables a day, deep sea fish once a week
China registered dietitian Li Yuanyuan
As the body’s functions decline, the old man’s brain power gradually slows down. Recently, an article in the American “Reader’s Digest” magazine pointed out that the elderly adhere to seven eating habits that can delay the decline of cognitive function.
1. Control heat. Controlling caloric intake can reduce risk factors for Alzheimer’s disease, such as sleep apnea syndrome, high blood pressure and diabetes. This is not to suggest that the elderly should reduce calories to a very low level at once. It needs to be done step by step, and it is not recommended that the calorie intake is less than 1200 kcal/day for a long time, especially for the thinner elderly to control calories moderately, otherwise the harms outweigh the benefits. The elderly can start by eating more vegetable salad and vegetable soup, or switch to a smaller plate to give the brain a hint: not eating less.
2. Eat at least 5 servings (100g/portion) of fruits and vegetables every day. The US “Chicago Health and Aging Research Project” conducted a study on 3718 volunteers over 65 years of age and found that eating more fruits and vegetables can slow down the rate of cognitive decline. The study lasted for 6 years and the results showed that the elderly who ate more than 5 servings of fruits and vegetables a day had a 40% lower chance of cognitive decline than others. It is recommended that elderly people with good physical conditions eat 300 to 500 grams of vegetables and 200 to 350 grams of fruits every day.
3. Use rich natural spices. Various plant spices can enhance the flavor of meals and also help reduce the amount of edible oil and salt used in the cooking process. Many plant spices contain antioxidants and have certain disease prevention effects. It is recommended that the elderly may use natural spices such as onions, garlic, pepper, pepper, mint, and cumin in their daily lives instead of some oil, salt, and sugar.
4. Cooking meat first marinate. Fat, protein, sugar and other ingredients are widely present in food, and complex chemical reactions occur at high temperatures, resulting in the production of toxic and harmful substances such as glycosylation end products. The content of bacon, sausage, processed meat, and fried and barbecued food is particularly high. . Eating too much of these foods will aggravate brain aging damage. There is a trick that is effective in reducing the end-products of glycation: try to increase the water content of the food. For example, before cooking fish or meat at high temperature, blanch it in boiling water, or steam or soak it (for example, marinate it with rice wine, vinegar, soy sauce, etc.) to allow water to penetrate into the meat.
5. Eat deep-sea fish once a week. To keep out the cold, fish living in deep seas will produce more omega 3 fatty acids to maintain normal physiological activities. The elderly should eat some deep-sea fish appropriately, which can reduce inflammation in the body and brain.