The things you regret when you get older.. Why did you eat so little?

Even if you eat a vegetarian diet, you need to take care of your health by carefully examining nutrients such as carbohydrates, protein, fat, and calcium. [사진=클립아트코리아]

There are times when I just take kimchi out of the refrigerator and eat it roughly. Some people stuff them with processed foods at convenience stores. I don’t have money, I’m busy… There may be several reasons. However, if this eating habit is repeated every day, not ‘somehow’, it can harm health. When you get older, “Why didn’t I care about my diet… ” will regret. Food is the most important factor in longevity, such as food, exercise, sleep, and a comfortable mind.

◆ Kimchi with rice? Eat protein foods like eggs.

It is good to eat at least one egg every day, even if you are tired. If you only eat kimchi and rice, it is easy to become deficient in protein. This is because they are foods high in vitamins and carbohydrates. After the age of 40, muscle mass naturally decreases. In severe cases, it may decrease by 1% per year. Proteins that are of good quality and easily absorbed are found in animal sources such as meat and eggs. Even if you can’t eat chicken breast every day, you should eat at least one egg in the morning. Even better if you exercise.

◆ Muscles act as ‘insurance’ of the body… Even if you are hospitalized, you will be discharged quickly.

Muscles can act as ‘insurance’ in the event of an unexpected accident. If the body lacks muscle, the prognosis (procedure after treatment) is poor if hospitalized due to a traffic accident or cancer. When the body lacks nutrients, cancer cells eat up the remaining muscles. More patients die from sarcopenia than from cancer itself. People with a lot of muscle are effective in treating cancer and are discharged quickly even if they are hospitalized in an accident. Muscles aren’t meant to look good. In times of emergency, it acts as the body’s defense barrier.

◆ Crouching in middle age… Pay attention to your calcium intake, such as fish

In the past, there have been cases where people over the age of 60 become slouched and have large or small falls. Not only protein, but also calcium deficiency had a major impact. As I get older, I sometimes eat one or two vegetable side dishes. For health, you should be conscious of calcium foods such as fish and dairy products. Some people eat too much carbohydrates among the three macronutrients: carbohydrates, fats, and proteins. From a young age, even middle-aged, it is not too late. Frequent consumption of blue-green fish such as mackerel, tuna, and saury improves blood circulation by reducing cholesterol and triglycerides through omega-3 effects as well as calcium intake. Perilla oil and sesame oil also have this effect.

◆ The importance of vitamin D… 20 minutes a day sunlight effect

To maintain calcium and immunity, you need to get enough vitamin D as well. When vitamin D is insufficient, the concentration of calcium and phosphorus in the blood is insufficient, which prevents it from penetrating into the bones. Bone and dental health may deteriorate and bone mass may decrease. As middle-aged women go through menopause, the female hormone (estrogen) that protects bones decreases, increasing the risk of osteopenia and osteoporosis. Exposure to sunlight for 20 minutes in the morning is good for vitamin D synthesis.

◆ Dangerous hip fracture… “I would eat well when I was young… ”

Middle-aged, vegetarian-only women have a higher risk of hip fractures than women who eat meat. Hip fractures, in which the bones around the hip are broken, also increase the risk of death in the elderly and infirm. Even healthy people should be hospitalized for 2-3 months and receive physical therapy to correct their walking posture. Even if you eat mostly vegetarian, you need to take care of your health by carefully examining nutrients such as carbohydrates, protein, fat, and calcium. Exercising here can improve your health. As I get older, “I should eat well when I was young… “If you regret it, it is too late.

Reporter Kim Yong-eok [email protected]

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