What are the good foods for elderly people to eat to supplement protein? Is it good to take too much protein?

Protein is the most important nutrient for the human body, and it can usually be supplemented through food. The elderly have reduced ability to eat and digest and absorb food, and are more prone to nutrient deficiencies. So what can the elderly eat to supplement protein?

What should the elderly eat to supplement protein?

Tofu

Because tofu is a high-quality protein from plant sources, it has good protein content and quality, does not contain cholesterol, will not affect blood lipids, and is rich in calcium, which is beneficial for preventing osteoporosis.

Tofu can be eaten every day. Of course, if your teeth and digestive system are in good condition, you can also eat tofu skin, bean curd sticks, dried tofu and other soy products.

It is recommended to drink milk every day

Milk is a high-quality source of protein and the best source of calcium. As they age, the elderly are more prone to calcium deficiency and fractures. The "Dietary Guidelines for Chinese Residents" recommends that healthy adults drink 300 ml of milk per day, or an equivalent amount of dairy products, such as a 200 ml box of milk + a small box of yogurt. Drinking 300 ml of milk is almost 1/3 of the recommended daily amount of calcium. You can also choose formula milk for the elderly.

Many elderly people may have lactose intolerance because they have no habit of drinking milk, that is, they will experience varying degrees of gastrointestinal discomfort, abdominal distension, diarrhea, etc. after drinking milk. In this case, it is recommended to drink yogurt, or drink it in several times after meals.

Appropriate amount of animal protein such as fish, meat, eggs, etc.

Fish should be stewed or steamed as much as possible instead of fried. Meat can be made into meatballs, wontons, buns, dumplings, etc. Eggs can be boiled, steamed, or scrambled.

If the elderly are thin, have a long-term lack of appetite and are very picky about food, they can also choose protein powder from regular manufacturers to supplement protein.

Is it good to take too much protein?

Protein in the human body is eventually converted into urea by the liver and eventually excreted by the kidneys. Therefore, the consequence of taking too much protein is that it will increase the burden on the liver and kidneys, and in severe cases it may even cause uremia.

In addition, after entering the gastrointestinal tract, protein will first be broken down into amino acids. Amino acids can stimulate the body's pancreatic cells to release insulin. Excessive intake of amino acids can cause insulin resistance. When protein in the daily diet is increased by 20%, the risk of diabetes increases by 5%.

The internationally recommended protein intake for adults is 0.8 to 1.2 g·kg-1·d-1. According to my country's dietary structure, the recommended protein intake for adults is 1.16 g·kg-1·d-1.

For a 120-catties person, the daily protein intake should be around 70g. This amount of protein intake is fully sufficient for a normal family's current diet.

Does steamed bread contain protein?

Steamed bread is mainly made of flour and water. The main nutrients it provides are carbohydrates, and it also contains some protein, fat, dietary fiber, vitamins, and minerals. 100g of steamed bread contains about 7g of protein.

If you want to supplement protein, it is best to consume foods rich in high-quality protein. Eggs, lean meat, milk, fish, and poultry are all good sources of high-quality protein.