That morning, I met my old neighbor Brother Zhang at the vegetable market. He was wearing a thick down jacket and his nose was red.
He said that he was indeed getting older now. The sunshine was very good yesterday, so he wore one less piece of clothing, but today his nose kept flowing.
How could I be like this when I was young? I dared to wash my face with cold water even when the temperature was below zero.
In fact, what is the problem with the weather?
## Our bodies are secretly "leaking" something.
Once age increases, the immune system's ability to identify itself will decline. The "Merck's Manual of Diagnosis and Treatment" makes it very straightforward, and the response of T cells also becomes slow.
It's like a once elite army. The veterans have retired and new recruits have not yet been recruited.
That's how my parents are.
It used to be delicious, but now I have to run to the toilet to eat something cold.
It's not that the stomach is being pretentious, it's that the line of defense is thin.
## Why middle-aged and elderly people need more protein supplements
I remember that my dad fell down last year and had a small wound that took half a month to heal.
The doctor said that there was not enough protein and the wound healed slowly.
It was then that I began to study this matter seriously.
Research conducted by the National Institutes of Health makes it very clear that proteins are necessary for the production of antibodies and immune cells.
If young people drink a cup of soy milk, they may absorb it completely.
What about the elderly?
For the same soy milk, it would be good if it can absorb one-third.
Just like the same one yuan, a young person can buy a steamed bun, but an old person may only be able to buy half of it.
What will happen if the body is short of protein for a long time?
The muscles are slipping away little by little, the legs and feet are weak, and walking feels like walking on cotton.
Colds and pneumonia come in turn.
Wounds don't like to heal, and even blood sugar and blood pressure are disrupted.
## Breakfast can’t just be “hot”
I have seen too many old people who only have a bowl of white porridge with pickles in the morning.
It's hot, but with so little nutrition, people will wilt by ten o'clock.
Nutrition experts from Beijing Hospital said that breakfast needs to follow the so-called "golden formula", which is a portion of protein, plus a portion of cereals, and a portion of fruits and vegetables.
Protein is key.
Eggs, soy milk, milk, fish, and lean meat are all eaten in turn.
Don't be afraid of eggs.
Authoritative guidelines say that if a normal person eats an egg a day, his or her cholesterol will not rise.
Unless your doctor tells you otherwise, feel free to eat it.
Soy products such as soy milk and tofu brain not only contain protein but also phytoestrogens.
Female friends should eat more, which is good for bones and can also relieve postmenopausal discomfort.
Milk provides protein and calcium.
If you are lactose intolerant, choose sugar-free yogurt. Probiotics can also regulate the intestinal tract.
Fish meat is easy to digest.
Especially white-meat fish such as cod and crucian carp, which are low in fat and high in protein.
Make some fish floss for breakfast, or make rice with fish soup, which is stomach-warming and nutritious.
Chop chicken breast and lean beef into porridge, which can be eaten even if you have bad teeth.
## Is it enough to just eat protein?
not enough.
It also has to be served with whole grains.
Corn, oats, and millet, these raise blood sugar slowly and make you hungry.
Serve with vegetables, even a small dish of spinach and a few pieces of carrots.
Some more fruit, apples, kiwis, not too sweet.
Experts from the Shenyang Center for Disease Control and Prevention remind that breakfast time is also particular.
Eat within one hour after getting up, preferably between 6:30 and 8:00.
Drink some warm water first, then eat fruits and vegetables, and finally eat protein and staple food.
If the order is correct, blood sugar will be stable and people will not feel tired.
## Don’t step on these pitfalls
One case particularly impressed me.
An elderly couple in their 70s, the wife was diagnosed with high blood pressure and fatty liver.
Their daily breakfast is a bowl of white porridge with pickles, and they seldom go out for activities.
The analysis pointed out that nutritionists in Hong Kong said that white porridge has a high glycemic index and lacks protein. Due to lack of exercise, it can lead to high blood pressure and fatty liver.
Youtiao and sugar cakes, which are high in oil and sugar, are good for satisfying your cravings occasionally, but not every day.
Elevated blood lipids and enlarged belly are all related to this.
Some people eat breakfast like a fight, which can be resolved in two or three minutes.
Bloating, burping, and indigestion are all caused by this.
Eat slowly, no less than 15 minutes per meal, your stomach will be comfortable and nutrients will be absorbed well.
## Don’t be superstitious about those bottles and cans
Nowadays, those health product advertisements on TV are all over the place.
To be honest, the most reliable thing is that one egg is eaten every day, a cup of soy milk is also consumed, a few mouthfuls of whole grains are also eaten, and a few slices of lean meat are also consumed.
According to the World Health Organization, with a proper diet, the risk of chronic diseases in the elderly can be reduced by 40%, and their ability to live independently can be extended for five to eight years.
Now, every morning for my dad, my mom will steam him an egg custard, then warm a cup of milk, and then cut a few irregularly sized apple slices.
He said his legs felt stronger after walking around in the morning.
## After all
Your body doesn't lie to you.
How you treat it is how it treats you.
After eating breakfast, I feel energetic for the day.
I ate half-heartedly, and my whole body felt wilted.
Starting from tomorrow morning, prepare a serious breakfast for yourself or your parents.
Don't wait until something goes wrong with your body to regret it.
Taking care of it starts from the first bite.
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