隨著年齡的增長，增加所需蛋白質攝入量的 5 種方法

: By 凱瑟琳·阿普爾頓和艾美獎范登·休維爾

感謝造訪 InnerSelf.com，哪裡有 20,000+ 宣傳“新態度和新可能性”的改變生活的文章。所有文章均翻譯為 超過30種語言. 訂閱每週出版的《內在自我》雜誌和瑪麗·T·拉塞爾的《每日靈感》。 InnerSelf雜誌 自 1985 年起出版。

隨著年齡的增長，我們實際上需要吃更多的蛋白質。 猴子商業圖像/ Shutterstock

Protein is an essential part of a healthy diet.蛋白質是健康飲食的重要組成部分。 It helps us build and maintain它有助於我們建立和維護強大的肌肉和骨骼，幫助我們更好從疾病和受傷中恢復，並降低了跌落和骨折。 But, as we age, many of us don't get enough protein in our diet.但是，隨著年齡的增長，我們許多人的飲食中蛋白質攝入不足。 This is partly because our部分原因是因為我們食慾自然減少 as we get older.隨著年齡的增長。 Convenience, effort, and value for money, are also reasons that older adults may便利，努力和物有所值，也是老年人可能蛋白質攝入不足.

However, protein is extremely important as we age.但是，隨著年齡的增長，蛋白質極為重要。 This is because our bodies become less able to convert the protein we eat into muscle and other important biological factors that help us better recover from illness and injury – so we actually need to eat這是因為我們的身體越來越難以將所吃的蛋白質轉化為肌肉和其他重要的生物學因素，這些因素可以幫助我們更好地從疾病和傷害中恢復過來-因此我們實際上需要吃更多蛋白質隨著年齡的增長。

以下是五個技巧，可幫助您隨著年齡的增長從飲食中獲取足夠的蛋白質。

1.加入調味料和調味料

研究表明，味道和風味 of high-protein foods can encourage older adults to consume more of them.高蛋白食物可以鼓勵老年人多吃。 And taste and flavour are easily added with sauces and seasoning.醬料和調味料很容易添加味道和風味。

在我們為老年人提供熱雞肉餐的研究中，無論有無醬 or 調料，我們發現從醬汁或調味料中攝取的雞肉要比便餐多。 Meals with sauces and seasonings were also rated as more pleasant and tastier than the plain meals.帶有調味料和調味料的餐點也比普通餐點更愉快，更美味。

Adding sauces and seasonings to meals can increase the consumption of high-protein foods.在膳食中添加調味料和調味料會增加高蛋白食品的消耗。 Participants also subsequently ate equal amounts of protein at the next meal following flavoured meals and plain meals, meaning that their protein intake was隨後，參與者在調味餐和便餐後的下一餐中也吃了等量的蛋白質，這意味著他們的蛋白質攝入量為整體增加.

2.加入奶酪，堅果或種子

Some foods that add flavours are naturally high in protein themselves.一些添加風味的食物本身就天然含有高蛋白。 Good examples are strong cheeses – like blue cheese – as well as nuts and seeds.高強度的奶酪（例如藍紋奶酪）以及堅果和種子就是很好的例子。

除了蛋白質奶酪 is full of calcium and other micronutrients, including Vitamins A, D and B12, which also help maintain strong bones.富含鈣和其他微量營養素，包括維生素A，D和BXNUMX，也有助於維持骨骼強健。 Cheese can be easily added to soups, salads, pasta or mashed potatoes.奶酪可以很容易地添加到湯，沙拉，意大利面或土豆泥中。

Nuts and seeds can be added to breakfast cereals, salads and desserts such as yoghurts, and can provide an interesting texture as well as added flavour.堅果和種子可以添加到早餐麥片，沙拉和甜點（如酸奶）中，並且可以提供有趣的質地並增加風味。 Nuts and seeds are good sources of plant-based protein, and are also high in healthy fats, fibre, and many vitamins and minerals, and can reduce risk of many chronic conditions, such as堅果和種子是植物蛋白的良好來源，並且富含健康的脂肪，纖維，多種維生素和礦物質，並且可以降低許多慢性疾病的風險，例如心腦血管疾病和 2型糖尿病。 However, nuts and seeds may not be suitable for everyone (as they can be difficult to chew), but cheese is soft and full of flavour.但是，堅果和種子可能並不適合所有人（因為它們很難咀嚼），但奶酪柔軟且風味十足。

3.早餐吃雞蛋

早餐往往是蛋白質含量低 –因此早餐吃雞蛋是增加蛋白質攝入量的一種方法。

我們最近的研究發現雞蛋攝入量可以增加 12週後雞蛋的攝入量增加了20％，並且在接受食譜的人群中持續了12週。

雞蛋是一個蛋白質的營養來源，通常是易於準備和咀嚼，物有所值，並具有較長的保質期。 Egg dishes can also add雞蛋菜也可以添加味道和風味 to the diet.飲食。 However, eggs may not be suitable for everyone (including those with certain diagnosed conditions), but for most people但是，雞蛋可能並不適合每個人（包括具有某些診斷條件的人），但適合大多數人雞蛋食用被認為是安全的.

4.輕鬆

Try to make cooking as quick and easy as possible.嘗試使烹飪盡可能簡單快捷。 Many types of fish are available that can be eaten directly from the pack, or simply need heating – such as smoked mackerel or tinned sardines.有很多類型的魚可以直接從煙盒中食用，或者只需加熱即可，例如熏制鯖魚或罐裝沙丁魚。魚也充滿了許多維生素和礦物質，以及 ω-3脂肪酸（存在於鮭魚等油性魚中）有益於心臟健康。 To allow easier and quicker cooking, purchase meat that is pre-cut, pre-prepared or pre-marinated, or fish that has been deboned and otherwise prepared, and then make use of your microwave.為了使烹飪更加簡便快捷，請購買預先切割，預先準備或預先醃製的肉，或者去骨並準備好的魚，然後使用微波爐。 Fish can be very easily and quickly cooked in the microwave.魚可以很容易地用微波爐煮熟。

豆類，豆類和豆類 are also easily bought in cans and ready-to-eat, and are all rich sources of protein for those who wish to consume a more plant-based diet.它們也很容易在罐中購買和即食，對於那些希望以植物性飲食為基礎的人來說，它們都是豐富的蛋白質來源。 They also contain fibre and many vitamins and minerals, and can protect against many它們還含有纖維，多種維生素和礦物質，可以預防多種疾病。慢性病包括心血管疾病，糖尿病和某些癌症。

5.多吃高蛋白的零食

很多人在零食時間都吃餅乾或蛋糕，但嘗試吃高蛋白零食 instead next time.下次再說。 Many high-protein foods are already prepared and easy to consume.許多高蛋白食品已經準備好並且易於食用。 Some examples include yoghurts or dairy-based desserts – such as crème caramel or panna cotta.一些例子包括酸奶或乳製品甜點-如焦糖焦糖或奶油布丁。酸奶和其他乳製品甜點 can offer many health benefits, including improved bone mineral density, as necessary for strong bones.可以提供許多健康益處，包括增強骨骼所需的骨骼礦物質密度。 Nuts, crackers with cheese, peanut butter, or hummus are also great choices.堅果，芝士餅乾，花生醬或鷹嘴豆泥也是不錯的選擇。

蛋白質攝入不足會導致健康狀況不佳, including low muscle mass and function and decreased bone density and mass, leading to increased risk of falls, frailty, and loss of mobility.包括低肌肉質量和功能，以及降低的骨密度和質量，從而導致跌倒，虛弱和行動不便的風險增加。 To avoid these harms, researchers currently recommend consuming為了避免這些危害，研究人員目前建議食用老年人每公斤體重1.0-1.2g蛋白質相比之下，所有成年人每公斤體重需要0.8g蛋白質。