随着年龄的增长，增加所需蛋白质摄入量的 5 种方法

: By 凯瑟琳·阿普尔顿和艾美奖范登·休维尔

感谢造访 InnerSelf.com，哪里有 20,000+ 宣传“新态度和新可能性”的改变生活的文章。所有文章均翻译为 30多种语言. 订阅每周出版的《内在自我》杂志和玛丽·T·拉塞尔的《每日灵感》。 InnerSelf杂志 自 1985 年起出版。

随着年龄的增长，我们实际上需要吃更多的蛋白质。 猴子商业图像/ Shutterstock

Protein is an essential part of a healthy diet.蛋白质是健康饮食的重要组成部分。 It helps us build and maintain它有助于我们建立和维护强大的肌肉和骨骼，帮助我们更好从疾病和受伤中恢复，并降低了跌落和骨折。 But, as we age, many of us don't get enough protein in our diet.但是，随着年龄的增长，我们许多人的饮食中蛋白质摄入不足。 This is partly because our部分原因是因为我们食欲自然减少 as we get older.随着年龄的增长。 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质摄入不足.

However, protein is extremely important as we age.但是，随着年龄的增长，蛋白质极其重要。 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这是因为我们的身体越来越难以将所吃的蛋白质转化为肌肉和其他重要的生物学因素，这些因素可以帮助我们更好地从疾病和伤害中恢复过来-因此我们实际上需要吃更多蛋白质随着年龄的增长。

以下是五个技巧，可帮助您随着年龄的增长从饮食中获取足够的蛋白质。

1.加入调味料和调味料

研究表明味道和风味 of high-protein foods can encourage older adults to consume more of them.高蛋白食物可以鼓励老年人多吃。 And taste and flavour are easily added with sauces and seasoning.酱料和调味料很容易添加味道和风味。

在我们为老年人提供热鸡肉餐的研究中，无论有无酱 or 调味料，我们发现从酱汁或调味料中摄取的鸡肉要比普通膳食多。 Meals with sauces and seasonings were also rated as more pleasant and tastier than the plain meals.带有调味料和调味料的餐食也比普通餐食更美味，更美味。

Adding sauces and seasonings to meals can increase the consumption of high-protein foods.在膳食中添加调味料和调味料会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随后，参与者在调味餐和便餐后的下一餐中也吃了等量的蛋白质，这意味着他们的蛋白质摄入量为整体增加.

2.加入奶酪，坚果或种子

Some foods that add flavours are naturally high in protein themselves.一些添加风味的食物本身就天然含有很高的蛋白质。 Good examples are strong cheeses – like blue cheese – as well as nuts and seeds.高强度的奶酪（例如蓝纹奶酪）以及坚果和种子就是很好的例子。

除了蛋白质奶酪 is full of calcium and other micronutrients, including Vitamins A, D and B12, which also help maintain strong bones.富含钙和其他微量营养素，包括维生素A，D和BXNUMX，也有助于维持骨骼强健。 Cheese can be easily added to soups, salads, pasta or mashed potatoes.奶酪可以很容易地添加到汤，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.坚果和种子可以添加到早餐谷物，沙拉和甜点（如酸奶）中，并且可以提供有趣的质地并增加风味。 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坚果和种子是植物性蛋白质的良好来源，并且富含健康的脂肪，纤维，多种维生素和矿物质，并且可以降低许多慢性疾病的风险，例如心血管疾病和 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，坚果和种子可能并不适合所有人（因为它们很难咀嚼），但是奶酪柔软且风味十足。

3.早餐吃鸡蛋

早餐往往是蛋白质含量低 –因此，早餐吃鸡蛋是增加蛋白质摄入量的一种方法。

我们最近的研究发现鸡蛋摄入量可以增加 12周后鸡蛋的摄入量增加了20％，并且在接受食谱的人群中持续了12周。

鸡蛋是一个蛋白质的营养来源，通常是易于准备和咀嚼，物有所值，并具有较长的保质期。 Egg dishes can also add鸡蛋菜也可以添加味道和风味 to the diet.饮食。 However, eggs may not be suitable for everyone (including those with certain diagnosed conditions), but for most people但是，鸡蛋可能并不适合所有人（包括具有某些诊断条件的人），但适合大多数人鸡蛋食用被认为是安全的.

4。放轻松

Try to make cooking as quick and easy as possible.尝试使烹饪尽可能简单快捷。 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.有许多类型的鱼可以直接从烟盒中食用，或者只需加热即可食用，例如烟熏鲭鱼或罐装沙丁鱼。鱼也充满了许多维生素和矿物质，以及 ω-3脂肪酸（存在于鲑鱼等油性鱼中）有益于心脏健康。 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.为了使烹饪更加简便快捷，请购买预先切割，预先准备或预先腌制的肉，或者去骨并准备好的鱼，然后使用微波炉。 Fish can be very easily and quickly cooked in the microwave.鱼可以很容易地用微波炉煮熟。

豆类，豆类和豆类 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.它们也很容易在罐中购买和即食，对于那些希望以植物性饮食为基础的人来说，它们都是丰富的蛋白质来源。 They also contain fibre and many vitamins and minerals, and can protect against many它们还含有纤维，多种维生素和矿物质，可以预防多种疾病。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

很多人在零食时间都吃饼干或蛋糕，但尝试吃高蛋白零食 instead next time.下次再说。 Many high-protein foods are already prepared and easy to consume.许多高蛋白食品已经准备好并且易于食用。 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制品甜点-如焦糖焦糖或奶油布丁。酸奶和其他乳制品甜点 can offer many health benefits, including improved bone mineral density, as necessary for strong bones.可以提供许多健康益处，包括增强骨骼所需的骨骼矿物质密度。 Nuts, crackers with cheese, peanut butter, or hummus are also great choices.坚果，芝士饼干，花生酱或鹰嘴豆泥也是不错的选择。

蛋白质摄入不足会导致健康状况不佳, including low muscle mass and function and decreased bone density and mass, leading to increased risk of falls, frailty, and loss of mobility.包括低肌肉质量和功能，以及降低的骨密度和质量，从而导致跌倒，虚弱和行动不便的风险增加。 To avoid these harms, researchers currently recommend consuming为了避免这些危害，研究人员目前建议食用老年人每公斤体重1.0-1.2g蛋白质相比之下，所有成年人每公斤体重需要0.8g蛋白质。