In our memories, we always used to be woken up by her every day and eat the three meals she prepared every day. Gradually we grew up and left our homes, we often miss the taste of our mothers too.
But have you ever thought or have found that our mothers often do not eat healthy, their diet also has many misconceptions and problems, and these problems are slowly affecting her health.
Today I’ll take stock of the common dietary problems of mothers, and we’ll see together if you have the same type of mother.
Myth 1: Cooking like heavy
In order to make delicious meals, mothers like to put more salt, oil and sugar, especially salt. And, as they get older, mothers’ tastebuds begin to degrade, adding more salt. There are many health risks associated with eating too much salt. Numerous studies have found that too much sodium intake increases the risk of cardiovascular diseases such as hypertension and stroke, as well as stomach cancer.
Myth 2: Meals are all white rice and white noodles
The staple food is essential for each of our meals, because mothers always believe that they have the strength to work only when they are full. However, almost all of the various rice and steamed buns that we eat every day are white rice and white flour, with very few whole grains and mixed grains.
White rice and white noodles are refined and processed, and refined processing causes grains to lose a lot of vitamins, minerals and dietary fiber and other nutrients; they are digested quickly after consumption, which is very detrimental to blood sugar and weight control, and increases the risk of chronic diseases such as type 2 diabetes and cardiovascular disease.
Myth 3: Worry about three high, afraid to eat meat
Many people are afraid to eat meat when they are older, worried about the three high, such as my mother is always afraid to eat meat, and even some people will be influenced by some “vegetarian health”, not only do not eat meat, and even eggs and milk are removed.
However, if you do not eat meat for a long time, it is easy to have many nutritional deficiencies.
Meat is rich in heme iron, a raw material for blood production, and high absorption rate. If you always do not eat meat and do not specifically supplement iron, it is easy to lead to the most common form of anemia – iron deficiency anemia. Not eating meat for a long time may also make people lack vitamin B12, which can also lead to serious problems such as anemia. This is because vitamin B12 is only found in animal foods and not in plants.
Meat also has high quality protein, and not eating meat for long periods of time can also increase the risk of sarcopenia. A major cause of myasthenia gravis is inadequate protein intake. If sarcopenia progresses to a certain level, muscle strength is severely reduced, and the incidence of falls, fractures, osteoporosis, and osteoarthritis are subsequently greatly increased, which is especially dangerous for middle-aged and elderly people.
Myth 4: Can’t spare fruits
Because fruits are more expensive, mothers often can not eat, even if they eat, but also eat bananas, apples and other cheap and common fruits, very single kinds. This is actually also very bad for health.
Fruits are rich in dietary fiber, vitamins, minerals and a variety of plant active substances. Increasing fruit intake can reduce the risk of cardiovascular disease and a variety of cancers such as esophageal and colorectal cancer. As early as 2002, the World Health Report published by the World Health Organization WHO listed low fruit intake as one of the top 10 risk factors for death. In the Lancet study mentioned earlier, one of the major reasons for the high mortality rate due to chronic diseases in China is also too little fruit consumption. Our dietary guidelines recommend that we eat 200 grams to 350 grams of fruit per day.
Three health tips for moms
Remember to remind mothers to take care of healthy eating and living habits in general, starting with several aspects.
(1) Proper activity
At least half an hour of light physical activity every day. Such as jogging for 40 minutes, doing yoga for 40 to 60 minutes, and playing tai chi for 40 to 60 minutes.
If you can, go out for a walk with your mother every day after dinner, not only to urge her to be active, but also to make yourself more active, and to have more company and communication with your mother during the walk.
(2) Regular medical checkups
The regular checkups can detect possible problems in time and take some interventions or treatments early.
(3) Balanced diet
Try to follow the recommendations of the Chinese dietary pagoda and have a balanced diet.
Eat a variety of foods every day, staple foods, vegetables, fruits, meat, eggs and milk, etc. Each kind of food should be eaten, and it is better to have 12 kinds of all foods eaten every day, and 25 different kinds of foods eaten every week. At least half of the daily staple foods should be whole grains and mixed beans. Also be careful to eat more fruit, preferably different fruits in a different way. Remind her to cook with less salt and try to buy her a salt spoon to help her ration her salt. It is best to do no more than 6 grams of salt per day. If you feel the taste is not good, you can use pepper, lemon and other natural ingredients to enhance the flavor.