Should you drink more porridge in winter to nourish your stomach or take tonic food? Middle-aged and elderly people should be careful about these four health care misunderstandings

The weather is cold, and there are many health-preserving methods in winter, such as "drink more porridge to nourish the body", "eating mutton in winter is better than ginseng", "less activity to reduce energy consumption", and "drinking alcohol to keep warm". However, as a group of middle-aged and elderly people with a high incidence of chronic diseases, we must be cautious in facing these health-preserving misunderstandings.

Drink more porridge for tonic?

Beware: Blood sugar spikes easily

It is said that drinking a bowl of hot porridge in the coldest days of winter can warm the body and is very nourishing. Wang Mengying, a famous doctor in the Qing Dynasty, also confirmed in his "Sui Xi Ju Diet" that "porridge and rice are the best nourishing things in the world." However, middle-aged and elderly people are at high risk of diabetes. The "Report on the Nutrition and Chronic Disease Status of Chinese Residents (2020)" shows that the prevalence of diabetes in middle-aged and elderly people aged 45-59 is as high as 16.1%, and the prevalence of diabetes in people over 60 is as high as 24.6%. This is only the data for confirmed diabetes, and there are more people with prediabetes whose blood sugar is already abnormal. Therefore, middle-aged and elderly people really can't drink porridge hard, especially the porridge that has been boiled for several hours and is soft and rotten. It is easy for blood sugar to soar after drinking it.

The correct way to eat porridge: First, add more grains and beans (preferably 1/2), don't cook it too soft, control the amount when eating, and eat a small bowl for one meal; at the same time, add more vegetables, about 1-2 fists for one meal; and add an appropriate amount of protein, about 1 fist, so that blood sugar will not easily soar after a meal. Second, pay attention to the glycemic index (GI) indicator, eat less high-GI foods, and eat moderate and low-GI foods in moderation. Foods with a GI higher than 70 are called high-GI foods. After entering the gastrointestinal tract, they are digested quickly and have a high absorption rate, so blood sugar rises quickly. Common foods include rice porridge, instant oatmeal porridge, steamed buns, pancakes, white rice, glutinous rice, commercial corn flakes, white noodles, bread, mashed potatoes, etc. Among them, rice porridge, white rice, steamed buns, and bread are staple foods commonly eaten by middle-aged and elderly people. To control blood sugar, you must control the amount; foods with a GI between 55 and 70 are called medium-GI foods, such as some potato foods and fruits; foods with a GI lower than 55 are called low-GI foods. After entering the gastrointestinal tract, they are digested slowly and have a low absorption rate, so blood sugar rises slowly, such as meat, vegetables, and milk.

Is eating mutton in winter better than ginseng?

Beware: Damage to cardiovascular health

Traditional health care believes that "eating mutton in winter is better than eating ginseng", so when eating, fat lamb, lamb ribs, mutton soup and other dishes are arranged, and people cannot live without mutton. This is really not recommended. The reason is: mutton is rich in saturated fatty acids, and excessive intake will increase blood cholesterol, triglycerides and "bad cholesterol", which is not good for cardiovascular health. As a high-risk group for cardiovascular diseases, middle-aged and elderly people really cannot eat too much mutton.

The Dietary Guidelines for Chinese Residents recommend that the daily saturated fatty acid energy supply ratio should be controlled within 10%. For example, for women, it should be controlled within 19 grams. Eating one brown-skinned egg or a pack of whole milk will consume 8.65 grams of saturated fatty acids. If you eat eight rolls of shabu-shabu mutton slices (11.5 grams of saturated fatty acids), you will directly exceed the standard.

The guidelines recommend that people eat 280-525 grams of livestock and poultry meat per week, which is equivalent to 40-75 grams per day. Data from 2015 to 2017 show that the average daily intake of livestock meat by Chinese residents reached 72 grams, while poultry meat only consumed 13 grams, which is obviously excessive. Eating too much livestock meat increases the risk of type 2 diabetes, colorectal cancer and obesity. In this regard, eating about 50 grams of livestock meat per day, the amount of 3-4 lamb rolls, is already too much.

Less activity reduces energy expenditure?

Beware: Increased risk of osteoporosis

Winter storage emphasizes "hiding the body and keeping warm", but it is really undesirable to move as little as possible, not sweat, and reduce energy consumption.

This is because, as the elderly age, gastrointestinal motility slows down, and calcium and muscle loss accelerates. If they sit for a long time, they are prone to constipation, which will increase the risk of osteoporosis and sarcopenia. Osteoporosis is prone to fractures, and sarcopenia is prone to falls. Exercise is not only good for bone health, but also helps maintain and increase muscle. Therefore, scientific winter storage also requires moderate exercise. In addition, pay attention to the supplementation of calcium, vitamin D and protein.

Calcium is the cornerstone of bones. Milk and dairy products are the best choices, but we should not ignore the intake of green leafy vegetables and soy products. Vitamin D can promote calcium absorption, but the content of vitamin D in food is very low. Although sun exposure can promote the synthesis of vitamin D, the lack of winter sun and the tight wrapping make it difficult to synthesize the vitamin D needed by the body. Therefore, it is recommended to supplement vitamin D preparations appropriately, with the general population taking 10 micrograms per day and the elderly over 65 years old taking 15 micrograms per day. As for protein, it will form collagen, which is also essential for bone health, so it must be supplemented. Its food sources are mainly meat, eggs, milk and beans.

Can drinking alcohol keep you warm?

Beware: Drinking alcohol is bad for your health

Some people think that drinking alcohol can make the body warm and help keep out the cold. This is not advisable! After drinking alcohol, you will indeed feel hot all over. This is because alcohol stimulates the expansion of capillaries on the surface of the human body, speeding up blood circulation, making people feel hot all over. However, this does not mean that drinking alcohol can keep out the cold. This feeling will not last long, and people will feel even colder afterwards. Besides, drinking alcohol frequently is not good for health. If you want to keep out the cold, it is recommended to exercise more, such as doing aerobics indoors, practicing Tai Chi, using a treadmill, doing housework, etc.

(The author Gu Chuanling is a director of the Capital Health Nutrition and Gourmet Society and a registered dietitian)