Bart's Classroom | Want to age more slowly? You should have this nutrient at every meal!

As people get older, they often encounter various health problems. Phenomena such as physical emaciation, unsteady walking, and slow movements are particularly common. However, some people appear relatively young, and a large part of the reason lies in the intake of this crucial nutrient - protein! Protein is the raw material for staying young, and it's even more important to pay attention to it after the age of 65. Some people consider eating less meat or no meat at all as a light diet. As a result, it is not only not beneficial to health but also makes them more prone to getting sick. Here, meat does not only refer to meat products but also to high-quality protein. Shu Rong, a national first-level nutritionist, introduced in the 19 of "Nutrition and Anti-aging" in 2020 that protein is the raw material for the body to stay young. Protein is not only the main material that makes up human cells but also has many important functions. If the body lacks protein, both muscle strength and organ functions will decline. "Protein is beneficial for cell repair and increasing the activity of enzymes, and it plays a decisive role in slowing down the aging process of the human body." When the elderly experience leg and foot mobility issues, the possibility of protein deficiency should be considered. Yu Kang, Vice - President of the Chinese Nutrition Society and Director of the Clinical Nutrition Department at Peking Union Medical College Hospital, reminded in a live - stream program in May 2024 that when the elderly have leg and foot mobility problems, protein deficiency should be suspected. When it comes to leg and foot mobility issues in the elderly, calcium deficiency is usually the first thing that comes to mind. Yu Kang stated that while calcium is important, it is not the top priority; protein is more crucial. The elderly are prone to protein - related nutritional problems, such as decreased grip strength and walking function, decline in muscle quantity and strength, and even the onset of senile frailty. Frailty can cause the elderly to lose some of their ability to live independently, and in severe cases, they may even become unable to take care of themselves, which is a serious problem. Grip strength doesn't necessarily have to be measured with tools; it can also be observed through some daily - life manifestations. For example, when wringing out a wet towel, an elderly person may think they've wrung it dry, but when a young person wrings it again, a lot more water can be squeezed out. When protein is lost, nutrients such as calcium, vitamin C, zinc, and iron are also being depleted. This usually doesn't occur in isolation. Therefore, it is hoped that the elderly can detect and intervene in nutrient deficiencies at an earlier stage. The "12345" principle for protein supplementation The Dietary Guidelines for Chinese Residents recommends that the elderly should consume 1.0 - 1.2 grams of protein per kilogram of body weight per day to maintain bodily functions. For example, an elderly person weighing 60 kilograms needs to consume 60 - 72 grams of protein per day. For the elderly who engage in daily muscle - strength training, they can increase their daily protein intake to support muscle maintenance and repair. Sun Jianqin, Chief Physician, and Zong Min, Associate Chief Physician, from the Clinical Nutrition Department of Huadong Hospital Affiliated to Fudan University, introduced that to maintain good immunity, it is essential to consume an adequate amount of high - quality protein every day. The specific method can be summarized as the "12345 intake method". "1": Consume 1 egg every day. Eat 1 egg daily, including both the egg white and yolk. It can be prepared as a boiled egg, steamed egg, scrambled eggs, or egg drop soup. "2": Drink 2 cups of milk every day. There is a wide variety of milk and dairy products, including liquid milk, fermented milk, milk powder, cheese, etc. Camel milk is also an option. Milk and dairy products should be an important part of a balanced diet. Ensure that you drink milk every day, 2 cups (200 ml per cup). You can combine camel milk or other dairy products for consumption. "3": Consume 3 taels (150 grams) of lean meat every day. Lean meat includes white meat (fish, shrimp, poultry) and red meat (pork, beef, mutton). Fish and shrimp are more easily digested compared to livestock and poultry meat. Livestock and poultry meat are rich in minerals (such as potassium, zinc, magnesium, iron, etc.) and B - group vitamins, including niacin, vitamin B1, and B2. "4": Consume 40 grams of soy products every day. Soy products such as tofu, fried tofu, and dried tofu can be included in your daily diet. Soybeans are an ideal natural food that complements the protein in grains. In addition, they contain unsaturated fatty acids, calcium, potassium, vitamin E, and various health - beneficial components, making them suitable for people of all ages. "5": Five key groups of people People with insufficient nutrient intake, those with a weak constitution, the elderly at an advanced age, those with diseases causing nutrient depletion, and those with low immunity can supplement 10 - 20 grams of protein powder every day. It can be added to milk porridge or dissolved in warm water alone to increase protein intake, enhance immunity, and improve physical strength and endurance. This article is sourced from Xinhua News Agency. If there is any infringement, please contact for deletion.