The climate in autumn is cool and the yin and yang are relatively balanced, which is most suitable for tonic. There is no need for delicacies. For the middle-aged and elderly, it is better to choose high-quality protein. The human body begins to experience a decrease in muscle mass from about 40 years old. Before the age of 70, about 8% of the muscles will naturally be lost every 10 years. The older you are, the faster the muscle loss will be. After the age of 70, the loss can reach 15% every 10 years. In order to strengthen the body, Tian Shuang, the chief physician of the Nutrition Department of Guangdong Maternal and Child Health Hospital, suggested that the intake of high-quality protein should start. What are the hazards of muscle decay? Tian Shuang said that the characteristic of muscle attenuation is that the amount of skeletal muscle decreases, increasing the risk of falls; Secondly, after muscle attenuation, the muscle strength decreases and the protective effect on bone decreases, which is easy to lead to fracture; Muscle attenuation leads to a decrease in weight bearing capacity, activities, and even the quality of life of middle-aged and elderly people; In addition, muscle attenuation is also associated with poor prognosis of some chronic diseases, such as chronic obstructive pulmonary disease, diabetes, heart failure and other clinical diseases. Three meals a day should have high-quality protein. Good nutrition can play a key role in delaying the decline of human muscle. How to eat to delay muscle decay? Tian Shuang suggested that we should start from ensuring high-quality protein intake every day. "Generally, our daily protein intake should reach 1.0~1.2g/kg body weight. If resistance training is carried out daily, our daily protein intake should be ≥ 1.2~1.5g/kg body weight, of which high-quality protein should account for more than half." Tian Shuang said. Tian Shuang introduced that "pigs, cattle and sheep, chickens, ducks and geese, fish and shrimp, eggs, soybeans and bean products, milk and dairy products are all good sources of high-quality protein. For example, 50 grams of pig, cattle and sheep meat, 50~100 grams of fish, shrimp and poultry, and 300~400 grams of milk are drunk every day. It is recommended that you have three meals, such as eggs, milk and beans for breakfast; pigs, cattle and sheep, chickens, ducks and geese, fish and shrimp, eggs, soybeans and bean products for lunch and dinner." It should be reminded that you should not focus on eating a large amount of protein at one meal. (Outlook New Times)
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Source：http://www.workercn.cn/c/2022-10-25/7206280.shtml
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