With the decline of bodily functions, the old man’s brain power has gradually become slower. Recently, the US “Reader's Digest” magazine article stated that the elderly adhere to 7 dietary habits, can delay cognitive decline.
1. Control calories. Controlling caloric intake can reduce the risk factors that cause Alzheimer's disease, such as sleep apnea syndrome, hypertension and diabetes. This is not to suggest that the elderly should reduce calories to very low levels, and it needs to be gradual and It is not recommended that caloric intake be lower than 1,200 kcal/day for a long time. In particular, older people with a smaller body size should have moderate control of calories, or they may do more harm than good. Old people can start by eating more vegetable salads, vegetable soups, or switching to smaller ones. The plate gives a hint to the brain: no less.
2. Eat at least 5 servings (100g/serving) of fruits and vegetables daily. The US “Chicago Health and Elderly Research Project” conducted a study of 3718 volunteers over the age of 65 and found that eating more fruits and vegetables can slow down the decline in cognitive ability. In 6 years, the results showed that the elderly who eat more than 5 servings of fruits and vegetables each day have a 40% lower probability of cognitive decline than others. It is recommended that elderly people with good health eat 300-500 grams of vegetables and 200-350 grams of fruit each day.
3. Use of rich natural spices. A variety of plant spices can increase the taste of meals, but also help reduce the consumption of cooking oil and salt during cooking. Many plant spices contain antioxidant substances, and have a certain preventive effect. It is advisable for the elderly to use natural spices such as onion, garlic, pepper, pepper, mint, cumin, etc. instead of oil, salt, and sugar.
4. Cooked meat is first marinated. Fat, protein, sugar and other ingredients are widely present in foods. Complex chemical reactions occur at high temperatures, resulting in toxic and hazardous substances such as glycation end products, bacon, sausages, processed meats and The content of fried and grilled foods is particularly high. Eating too much of this type of food can exacerbate aging brain damage. There is a trick for reducing glycation end products: Try to increase the moisture content of the food. For example, cooking fish high temperature or Before the meat is boiled in boiling water, or steamed, soaked (such as pickled with rice wine, vinegar, soy sauce, etc.), so that moisture penetrates into the meat.
5. Eat deep-sea fish once a week. Fish that live in deep-sea waters will produce more omega 3 fatty acids to maintain normal physiological activities in order to keep cold. Old people may eat deep-sea fish properly to reduce body and brain inflammation.
6. Eat nuts and miscellaneous grains. Whole grains and nuts can supplement the body with omega 3 fatty acids, but also rich in selenium and vitamin E, can promote brain health. University of Washington study shows that the intake of coarse grains and nuts is premature One of the risk factors. The elderly can eat walnuts, which contain antioxidants, which can reduce Alzheimer's disease. However, it should be noted that the intake of nuts is appropriate for a small amount per day. Excessive intake of fat may cause excessive fat intake. .
7. Drink a few cups of tea a day. Both black tea and green tea are rich in antioxidants, catechins, which can prevent damage to the tissues of various parts of the body. Green tea is rich in catechins, which can reduce beta amyloid deposition and lower blood pressure. And cholesterol levels to improve brain health. Drinking tea also helps lower blood pressure and cholesterol levels. It also has a positive effect on reducing the risk of type 2 diabetes, cardiovascular disease, and ovarian cancer.
