As we age, our body functions and nutritional needs change. In the diet, especially the choice of staple foods, it is also necessary to make corresponding adjustments. Although rice and steamed buns provide a rich source of carbohydrates as traditional staple foods, they may no longer be optimal for older people. So, why do older people reduce their intake of rice and steamed buns? Next, we'll analyze the reasons for this and recommend four healthier and more nutritious staple foods!

As you get older, why should you eat less rice and steamed buns?

First of all, rice and steamed bread are representatives of refined grains, and the main ingredients are carbohydrates. The rapid conversion of these foods to glucose in the body can lead to a rapid rise in blood sugar levels, which is not good for blood sugar control, especially in middle-aged and elderly people who are at risk of diabetes or have pre-existing diseases. Long-term consumption of large amounts may not only induce or aggravate diabetes, but also may lead to weight gain, which in turn increases the risk of cardiovascular disease.

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Secondly, during the processing of rice and steamed bread, many vitamins, minerals and dietary fiber are removed, and the nutritional value is relatively low. As we age, the body's ability to absorb nutrients weakens, and a single source of nutrients cannot meet the body's needs for a variety of vitamins, minerals, and dietary fiber, which can affect overall health.

4 recommended healthy and nutritious staple foods

1. Whole wheat bread/steamed bread

Compared with white steamed bread, whole wheat steamed bread or whole wheat bread retains the bran and germ parts of wheat and is rich in B vitamins, dietary fiber and minerals. Dietary fiber helps maintain intestinal health, slows down the rise in blood sugar, and improves satiety, making it suitable for middle-aged and elderly people.

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2. Brown rice

Brown rice retains the bran layer and germ and contains more protein, fiber, B vitamins, and minerals such as magnesium and selenium than white rice. The low GI properties of brown rice help stabilize blood sugar and prevent cardiovascular disease, while the rich fiber helps improve digestive function.

3. Oatmeal porridge

Known as the "protector of the heart", oats are rich in β-glucan, a special soluble fiber that is effective in lowering cholesterol and preventing cardiovascular disease. Oatmeal porridge is easy to digest, which is good for providing energy for a long time and preventing rapid fluctuations in blood sugar. Have a bowl in the morning and be energized all day long.

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4. Quinoa

As a superfood that has been highly regarded in recent years, quinoa not only contains nine essential amino acids, but is also rich in vitamins, minerals such as iron, magnesium, zinc and antioxidants. Its low-fat, low-GI properties make it a perfect source of protein, especially for vegetarians and middle-aged and older adults pursuing a healthy diet. Quinoa has a unique taste and can be used in salads, porridges or as a substitute for rice to add a new flavor to the table.

Adjustment of lifestyle habits

In addition to dietary modifications, lifestyle habits should also be changed as we age to promote health and longevity.

1. Exercise appropriately

Depending on your health status, regular low-intensity exercise, such as walking, yoga, tai chi, etc., can help boost metabolism and strengthen cardiopulmonary fitness, while also improving mood and reducing the risk of chronic diseases.

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2. Get enough sleep

Ensure adequate quality sleep, preferably 9-0 hours per night for adults. A good night's sleep helps the body recover, improves daytime energy, and also helps regulate hormone balance, which has a positive effect on appetite and weight control.

3. Mental health

Cultivating a positive and optimistic attitude, participating in social activities, and maintaining good communication with family and friends can effectively relieve stress, reduce loneliness, and combat depression, which is very important for physical and mental health.

While healthy eating and lifestyle changes may seem small, they can add up to a powerful force that can lead us to a better old age!