Many elderly people go out for morning exercises in the morning, so do they need to have breakfast during morning exercises? Let ’s let the editor take you to understand it.
Does the old man need breakfast during morning exercises?
Although it is autumn, many middle-aged and elderly people are still willing to get up early to participate in morning exercises. However, some people get up and start exercising, neglecting the breakfast problem, and some elderly people will choose to eat part of the food before exercise, and eat the remaining food after returning from exercise. In this way, not only can avoid discomfort symptoms during exercise, but also ensure the full supply of energy and nutrients in the morning.
1. Drink water first in the morning
After a night of sleep, the body loses more water. When a person is sleeping, the skin and suction channel emit about 20 to 35 grams of water per hour, and the urine is discharged, and the body will be in a relatively dehydrated state. If there is no drinking habit in the early morning, the blood will be more viscous. The elderly can eat breakfast after morning exercise. The flow rate is slow, easy to form thrombosis, and the blood volume is significantly reduced. Discomfort such as chest tightness, palpitations, dizziness, and even myocardium may occur. infarction.
For good health, it is recommended that you drink a large glass of warm water as soon as possible after getting up. The elderly can eat breakfast after morning exercise. At this time, the intestinal mucosa can quickly absorb water into the blood circulation, effectively increase blood volume, dilute blood, and reduce blood viscosity. Degree, promote blood circulation, thereby preventing angina, myocardial infarction, cerebral hemorrhage, cerebral thrombosis and so on.
2. Avoid fasting during exercise
During the morning exercises, elderly friends often feel dizzy and flustered, and some may have soft legs, unstable standing, or even a sudden fall. These symptoms are caused by fasting exercises.
When fasting in the morning, the blood glucose concentration is at a low level, and the energy supply to tissues and organs is low. The elderly can eat breakfast after morning exercises, which seriously affects the normal function of brain tissue, and is prone to symptoms of hypoglycemia, and physical activity increases energy consumption. As a result, symptoms such as dizziness, palpitation, and weakness in the extremities can occur. The elderly can eat breakfast after morning exercises. The elderly with heart disease may even have accidents. Before the morning exercise, pay attention to energy supplements, take in moderate amounts of foods rich in carbohydrates, and the elderly can eat breakfast after morning exercise, such as bread, milk, honey water, buns, etc. If you do not have energy as a guarantee, you must not engage in vigorous activities during morning exercises. The elderly can eat breakfast after morning exercises and control the amount of exercises to avoid excessive energy consumption.
3, pay attention to nutrition "organization activities"
We know that after exercise, proper "organization activities" should be carried out, and the same is true in nutrition. The middle-aged and elderly people's meal after morning exercise is equivalent to "organization" in nutrition.
Middle-aged and old people should ensure that certain nutrients are ingested for breakfast. The elderly can eat breakfast after morning exercises, and the energy intake for breakfast should account for 30% of the daily energy requirement. If you ca n’t take in enough food because of morning exercise, it is very necessary to add meals after exercise. The elderly can eat breakfast after morning exercise, and add some nutrients appropriately after activities to help increase the absorption and utilization efficiency of the body. Very good for the body.
What breakfast is good for the elderly
Fresh meat dumplings: steamed dumplings made of flour, minced meat, winter bamboo shoots, and shiitake mushrooms.
Bean paste: bean paste made of flour, red bean paste, preserved fruit, lard.
Dried celery and tofu: celery, dried tofu, wild white silk, and shiitake mushrooms.
Black date porridge: japonica rice, glutinous rice, dried black date, walnut.
Dried lettuce and tofu: lettuce, dried tofu, carrots, and shiitake mushrooms are fried together.
Oatmeal: oatmeal, shredded ham, carrots, parsley and porridge.
Vegetable and meat buns: flour, minced meat, pickled cabbage, dried tofu and shiitake mushrooms.
Assorted pickles: Chinese cabbage, mustard, cucumber, chilli, etc.
Ravioli with vegetables and meat: flour, minced meat, pickled Chinese cabbage, mushrooms, ginger made ravioli.
Ginkgo cake: glutinous rice, japonica rice, ginkgo, walnut, raisin.
Quail eggs: quail eggs, green bean sprouts, and green pepper shreds are also fried.
Congee with minced meat and vegetables: japonica rice, glutinous rice, minced meat, spinach, carrots to make porridge together.
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