人到中年必须改变的6个饮食习惯

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                    <table class="vwtb" cellspacing="0" cellpadding="0" width="690" height="300" style="width: 522px;"><tbody style="word-wrap: break-word;"><tr style="word-wrap: break-word;"><td style=""><p style=""><span style="font-size: 18px; max-width: 100%; margin: 0px; padding: 0px; box-sizing: border-box !important; word-wrap: break-word !important;">步入中年后，人体衰老加速，身体结构发生变化，肌肉量和骨密度等都会下降，这些都会直接影响到饮食需求。美国“福克斯新闻网”近日载文，刊出美国多位营养师总结的“人到中年需要改变的饮食习惯”。</span></p><p style=""> </p><p style=""><span style="font-size: 18px; max-width: 100%; margin: 0px; padding: 0px; box-sizing: border-box !important; word-wrap: break-word !important;"><strong style="max-width: 100%; margin: 0px; padding: 0px; box-sizing: border-box !important; word-wrap: break-word !important;"><span style="max-width: 100%; color: white; padding: 0.3em 0.5em; text-align: center; margin: 0px; display: inline-block; box-shadow: rgb(165, 165, 165) 0.2em 0.2em 0.1em; border-radius: 0.5em; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(49, 133, 155);">减少热量摄入</span></strong></span></p><p style=""> </p><p style=""><span style="font-size: 18px; max-width: 100%; margin: 0px; padding: 0px; box-sizing: border-box !important; word-wrap: break-word !important;">新陈代谢会随着年龄增加而减慢，中年时如果不减少热量的摄入，必然会导致体重增加。美国国家老龄化研究所数据显示，年过50岁的女性，如果不爱运动，每天摄入的热量最好不超过1600千卡，运动女性最好不超过1800千卡，更活跃的女性上限为2200千卡。对男性而言，每日热量摄入相应为2000千卡、2400千卡和2800千卡。大多数热量应来自营养丰富和饱腹感更持久的食物，如粗粮、鸡蛋、蔬菜。</span></p><p style=""> <img data-s="300,640" data-type="jpeg" src="http://mmbiz.qpic.cn/mmbiz/dx3KibwtDhveypLl2UfxR5Mo537FPIQFqEOMQ9IJsoJib7fWZZibwbelTe0IKQGt1znuRNgERcvpeMgdqEETv4hBw/0?wx_fmt=jpeg" data-ratio="0.8825" data-w="400"  /><br  /></p><p style=""><span style="font-size: 18px; max-width: 100%; margin: 0px; padding: 0px; box-sizing: border-box !important; word-wrap: break-word !important;"><strong style="max-width: 100%; margin: 0px; padding: 0px; box-sizing: border-box !important; word-wrap: break-word !important;"><span style="max-width: 100%; color: white; padding: 0.3em 0.5em; text-align: center; margin: 0px; display: inline-block; box-shadow: rgb(165, 165, 165) 0.2em 0.2em 0.1em; border-radius: 0.5em; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(49, 133, 155);">钙摄入量加倍</span></strong></span></p><p style=""> </p><p style=""><span style="font-size: 18px; max-width: 100%; margin: 0px; padding: 0px; box-sizing: border-box !important; word-wrap: break-word !important;">随着年龄增大，人的骨密度降低。女性尤其如此，更年期后骨质流失加速，进而增加骨质疏松症和骨折风险。研究表明，补钙有助于减缓骨质疏松症的发生。除了钙片之外，饮食补钙也很关键，高钙食物包括奶制品(牛奶、酸奶、奶酪等)、豆制品（豆腐、腐竹等）、绿叶菜（芥菜、苋菜等）。</span></p><p style=""> </p><p style=""><span style="font-size: 18px; max-width: 100%; margin: 0px; padding: 0px; box-sizing: border-box !important; word-wrap: break-word !important;"><strong style="max-width: 100%; margin: 0px; padding: 0px; box-sizing: border-box !important; word-wrap: break-word !important;"><span style="max-width: 100%; color: white; padding: 0.3em 0.5em; text-align: center; margin: 0px; display: inline-block; box-shadow: rgb(165, 165, 165) 0.2em 0.2em 0.1em; border-radius: 0.5em; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(49, 133, 155);">注意补充水分</span></strong></span></p><p style=""> </p><p style=""><span style="font-size: 18px; max-width: 100%; margin: 0px; padding: 0px; box-sizing: border-box !important; word-wrap: break-word !important;">中老年人口渴感会有所减退，一旦饮水不足，就很容易导致身体脱水。因此，人到中年，虽然不那么口渴，但也要注意补充水分。一旦出现头痛或嗜睡等脱水早期症状，最好先喝一杯水，再躺一躺或服用止痛药。</span></p><p style=""> </p><p style=""><span style="font-size: 18px; max-width: 100%; margin: 0px; padding: 0px; box-sizing: border-box !important; word-wrap: break-word !important;"><strong style="max-width: 100%; margin: 0px; padding: 0px; box-sizing: border-box !important; word-wrap: break-word !important;"><span style="max-width: 100%; color: white; padding: 0.3em 0.5em; text-align: center; margin: 0px; display: inline-block; box-shadow: rgb(165, 165, 165) 0.2em 0.2em 0.1em; border-radius: 0.5em; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(49, 133, 155);">多摄入膳食纤维</span></strong></span></p><p style=""> </p><p style=""><span style="font-size: 18px; max-width: 100%; margin: 0px; padding: 0px; box-sizing: border-box !important; word-wrap: break-word !important;">从中年开始，人的消化系统功能下降，容易导致便秘和痔疮。饮食习惯的改变、喝水太少和服用某些药物都会加重病情。而注意饮食调节，摄入足够的膳食纤维，就有助于缓解和预防便秘，如多吃新鲜水果蔬菜及粗粮。</span></p><p style=""> <img data-s="300,640" data-type="jpeg" src="http://mmbiz.qpic.cn/mmbiz/dx3KibwtDhveypLl2UfxR5Mo537FPIQFqbODljtDFQeqDDqzhKBkeTrX5QxeJ09Hpj9LbDgvmu0bVpvlJpPUiczg/0?wx_fmt=jpeg" data-ratio="0.6" data-w="500"  /><br  /></p><p style=""><span style="font-size: 18px; max-width: 100%; margin: 0px; padding: 0px; box-sizing: border-box !important; word-wrap: break-word !important;"><strong style="max-width: 100%; margin: 0px; padding: 0px; box-sizing: border-box !important; word-wrap: break-word !important;"><span style="max-width: 100%; color: white; padding: 0.3em 0.5em; text-align: center; margin: 0px; display: inline-block; box-shadow: rgb(165, 165, 165) 0.2em 0.2em 0.1em; border-radius: 0.5em; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(49, 133, 155);">吃喜欢吃的食物</span></strong></span></p><p style=""> </p><p style=""><span style="font-size: 18px; max-width: 100%; margin: 0px; padding: 0px; box-sizing: border-box !important; word-wrap: break-word !important;">嗅觉和味觉都会随着年龄而发生变化，很多人发现，过去喜欢吃的现在却不一定喜欢。强迫自己吃下不喜欢吃的食物毫无意义，但可以选择具有同样营养的喜爱吃的食物取而代之。尝试新菜或者过去不爱吃的食物、使用低盐调味料增加菜肴味道，都是不错的选择。总之，不要让不断变化的味觉阻止你摄入身体必需的营养。</span></p><p style=""> </p><p style=""><span style="font-size: 18px; max-width: 100%; margin: 0px; padding: 0px; box-sizing: border-box !important; word-wrap: break-word !important;"><strong style="max-width: 100%; margin: 0px; padding: 0px; box-sizing: border-box !important; word-wrap: break-word !important;"><span style="max-width: 100%; color: white; padding: 0.3em 0.5em; text-align: center; margin: 0px; display: inline-block; box-shadow: rgb(165, 165, 165) 0.2em 0.2em 0.1em; border-radius: 0.5em; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(49, 133, 155);">注意身体对食物的敏感性</span></strong></span></p><p style=""> </p><p style=""><span style="font-size: 18px; max-width: 100%; margin: 0px; padding: 0px; box-sizing: border-box !important; word-wrap: break-word !important;">人体对某些食物的耐受性也可能会随着消化系统的变化而改变。比如，许多人开始出现乳糖不耐受（表现为喝牛奶腹泻等）。因此，中老年人应该注意身体对某些食物的反应情况，及时规避，预防食物过敏。</span></p></td></tr></tbody></table><p style="margin-top: 0px; margin-bottom: 0px; padding: 0px; max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); font-size: 12px; line-height: 24px; font-family: Arial, Verdana, sans-serif; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><span style="margin: 0px; padding: 0px; max-width: 100%; color: rgb(0, 0, 0); box-sizing: border-box !important; word-wrap: break-word !important;">广州市设备维修有限公司</span></p><p style="margin-top: 0px; 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