It is very important to supplement protein in breakfast, and it is recommended that middle-aged and elderly people eat more than 2 breakfasts to improve the body's immunity

Breakfast protein supplementation is very important, and it is recommended that middle-aged and elderly people eat more than 2 breakfasts to improve their body immunity

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Updated on: 13-0-0 0:0:0

Breakfast is a crucial meal of the day, especially for middle-aged and elderly people, reasonable intake of protein can not only enhance muscle strength, but also improve the body's immunity.

As we age, the body's ability to synthesize protein decreases and the immune system weakens, so increasing the intake of high-quality protein can help maintain a healthy state. Modern studies have shown that a high-protein breakfast can effectively boost metabolism, reduce muscle loss, and improve the body's resistance to diseases.

Among the many breakfast options, the intake of high-quality protein is particularly crucial. Many middle-aged and elderly people have long been accustomed to carbohydrate-based breakfasts, such as steamed buns, porridge, bread, etc., although this kind of food can provide energy, but lack of sufficient protein, in the long run may lead to muscle loss, reduce immunity. Therefore, it is recommended that middle-aged and elderly people add protein-rich foods to their breakfast to maintain physical function and improve disease resistance.

A 65-year-old retired teacher was found to have muscle loss during a physical examination, accompanied by a problem of weakened immunity. The doctor advised him to adjust the structure of his breakfast and increase his protein intake.

He began to eat eggs, soy products, and moderate amounts of whole grains for breakfast every day, and after a month, his physical strength improved, and the incidence of colds decreased significantly. This shows that reasonable adjustment of breakfast habits can directly affect the state of physical health.

Studies have shown that consuming one egg a day does not increase the risk of cardiovascular disease, but instead provides enough essential amino acids to help maintain muscle mass. In addition, eggs are rich in choline, which helps maintain nervous system health and reduces the risk of Alzheimer's disease.

A nutritional survey of middle-aged and elderly people found that consuming more than 30 grams of high-quality protein at breakfast every day helped enhance immune function and reduce the probability of colds and infections. In contrast, people who eat a carbohydrate-only breakfast have a nearly 0% increased risk of infection. This shows that adjusting the structure of breakfast not only affects daily physical strength, but also has a profound impact on long-term health.

Studies have shown that the active peptides in dairy products have anti-inflammatory effects and have a positive effect on boosting immunity. For middle-aged and elderly people who are lactose intolerant, dairy products after lactose breakdown, such as low-lactose milk or yogurt, can be selected to reduce gastrointestinal discomfort.

Eating nuts in moderation in breakfast can also increase protein intake. Nuts such as walnuts, almonds, and cashews are rich in plant protein and healthy fats, which can help reduce inflammation and improve cellular immunity.

One study found that the inflammatory indicators of people who consumed nuts for a long time were significantly lower than those who did not eat nuts, indicating that the regulatory effect of nuts on the immune system cannot be ignored.

Protein intake in breakfast in middle-aged and older adults not only affects muscle health, but is also closely related to bone density. The synergistic effect of calcium and protein helps reduce the risk of fractures and the incidence of osteoporosis.

Studies have shown that people who eat a high-protein diet for breakfast have a 20% slower decline in bone density than those on a low-protein diet. This means that a reasonable combination of breakfast can not only enhance physical fitness, but also effectively delay aging.

In real life, how to reasonably match breakfast? An ideal high-protein breakfast can be paired with a hard-boiled egg, a cup of soy milk or milk, plus some nuts and whole wheat bread.

This combination not only provides enough protein, but also ensures the intake of dietary fiber, which helps maintain gut health. A high-protein breakfast can also increase satiety and reduce hunger before lunch, which can lead to lower intake of unhealthy snacks.

Long-term adherence to a high-protein breakfast will significantly improve the immunity of middle-aged and elderly people. A 70-year-old retiree adjusted his breakfast structure and increased protein intake under the advice of his doctor, and after half a year, his physical examination data showed that his immunoglobulin level had improved, the number of colds had decreased, and his physical strength had increased significantly. This shows that a reasonable adjustment of breakfast structure can invisibly improve the body's resistance.

If you don't have enough protein in your breakfast, it can lead to muscle loss, weakened immunity, and even affect cognitive function. Studies have found that middle-aged and elderly people with insufficient protein intake for a long time have a cognitive decline rate that is 30% faster than that of normal intake. Therefore, supplementing with protein in breakfast is not only a matter of dietary habits, but also an important factor related to healthy aging.

In the face of the fast-paced lifestyle of modern society, many people are accustomed to rushing out of the house after eating some bread and drinking a cup of tea, but this habit may affect long-term health. Adjusting the structure of your breakfast doesn't require complicated cooking skills, just a conscious increase in protein intake can significantly improve your physical condition.

Imagine if your daily breakfast provided enough protein, would that mean better health in the future? If a simple dietary change can reduce the risk of disease, is it worth trying? Healthy choices are often in your own hands, and today's breakfast determines tomorrow's physical state.