In a study at Keio University in Japan, Professor Yasumi Arai, a Japanese longevity expert, analyzed the blood test results of 896 people and found that those who could still live completely independently andHealthy after 100 years old has two common points.

1. Healthy cardiovascular function

The study has found that the NT -Probnp - an indicator shows that the level of cardiovascular health - the lower the heart health, the better.Because NT -Probnp increases release when there is an increase in hemodynamic compressive power in the heart - that is, the wall of the heart is dilated, hypertrophy or increased pressure on the heart wall.NT-Probnp increases concentration on patients with heart failure.

The health of the elderly is often seriously reduced if they have problems related to the cardiovascular system such as stroke, heart failure, blood pressure diseases ... Therefore, having a healthy cardiovascular system with indicators onlyStable number can be a sign that a person can live long and healthy.

2. Ensure enough protein absorption

In addition to cardiovascular indicators, protein -related index (protein) is also an important factor.In particular, the albumin index in the blood can reflect the nutritional status of the body.If this index is too low, it may indicate that the amount of protein in the body is not enough, even warning the risk of malnutrition and physical weakness.

The normal value of serum albumin is 3.5 to 4.5 g/dl.If the concentration of albumin in blood is low, it can lead to chronic diseases, malnutrition ... This phenomenon is common in elderly people who eat too frugal, do not eat fish or food -rich foods.

Therefore, people with low blood albumin levels, especially the elderly, should pay more attention to protein supplementation.At the same time, eating enough protein can also slow down the process of muscle loss and risk of muscle, osteoporosis.

5 effective nutritional supplements

1. Absorb enough calories

Japanese kidney doctor Kazuhiro Horikawa has shown that the amount of calories loaded in is not enough will cause albumin in blood to decline.According to the Taiwan Association (China), men over 65 years need about 2,250 calories and women need about 1,800 calories a day.

2. Calculate the protein diet

Nutrition expert Dai Cenhua (Taiwan, China) said that the daily consumption of protein for the elderly is "1.2g of protein for each kilogram of body weight", meaning a person weighing 60kg should eat 72g.Protein.

Xiao Jiejian, a famous weight loss doctor, shared the tips for calculating the "protein diet in every meal" simply as follows:

- Lean meat: A lean meat with a size of about 2/3 of the palm contains about 20 grams of protein.

- Eggs: A egg contains 7 grams of protein.

- Soy milk: 500 cc soy milk contains 15 grams of protein.

3. Select high quality protein

This is the first choice for everyone, especially the elderly.Dr. Yasumi Arai, a Japanese life expert, suggested that all types of fish, meat, soy and dairy products can be put into the daily menu and especially the back fish.Blue like mackerel, herring ....

In addition to high quality protein, fish are rich in EPA and DHA to fight inflammation.The study has found that eating more green back fish at the age of 85, the lower limb movement function will be lessened.

4. Evenly allocate the amount of protein

If you eat too much protein once will make everything useless if the body will not be able to use all albumin but will convert partially into calories and reserve.It is best to divide the amount of daily protein into three meals as much as possible to allocate the amount of protein during the day.

If you do not eat much at the main meal, you can drink a glass of milk or eat a boiled egg as a snack can also supplement nutrition.

5. Remember to eat breakfast

The body will still decompose and synthesize protein during sleep.When you wake up, the body will fall into a protein deficiency so the protein absorption speed will be better if you eat breakfast.Without too much time to prepare breakfast, just two boiled eggs and 500ml of soy milk are also a great choice.

Patients with kidney or diabetes should limit eating protein.If you are following a certain nutrition regimen to treat the disease, you should consult a diet from doctors or nutrition experts.

_{Source: EDH.TW}