Basal metabolism decreases in the elderly and they are less physically active, which in turn decreases the amount of energy they use. In order to maintain energy balance, energy intake should also be reduced. The recommended energy intake standard for elderly people is 7.94MJ/d (1900kcal/d) for men aged 60-80, 7.53MJ/d (1800kcal/d) for women aged 60, and 7.10MJ/d (1700kcal/d) for women aged 70. Elderly calorie intake is too much, easy to form a long fat body quality, will also increase high blood pressure, cardiovascular and cerebrovascular disease and its diabetes risk. Thus, the daily diet needs to pay attention to the intake of moderate calories, maintain energy balance.
Elderly people against double sugar (common is white sugar, whey protein and wheat teeth sugar) of the potent use of the rate is relatively low, excessive intake of sugar will also lead to high triglyceride urea and hyperlipidemia incidence of expansion, the normal intake of 300~350g/d. Elderly people should be filled with the right amount of fiber in the meal, which will help to improve the intestinal flora, to promote the human body's digestive system, reduce the production of severe constipation in older people. The elderly severe constipation.
Protein intake can improve myasthenia gravis and maintain bone health in the elderly. However, the elderly's digestive tract is aging and has poorer digestive ability, so protein filling is not suitable for overcapacity, and the proposed intake of high-quality protein is 1.0~1.5g/(kg-d).
Elderly people are always worried that too much fat will also increase the risk of cardiovascular disease, for fear of affecting the liver and other digestive system. Many elderly people who are vegetarians are susceptible to nutritional deficiencies caused by insufficient intake of body fat. The general fat intake of the elderly should be 20% to 25% of the total calories, and the daily intake should be not less than 1g/(kg-d). Each elderly person's need for nutrients varies according to his or her growing environment, lifestyle, and his or her physical condition. It is important to pay attention to the nutritional mix in general, and to increase the intake of protein and calories when you get sick.
How can we improve the lives of elderly people living alone?High attention to a reasonable diet: the daily meals of the elderly, should be scientifically arranged three meals a day, it is advisable to eat some high-calorie food, high protein food groups, such as rice, sorghum rice, red dates, walnut meat, etc., eat beef and other warm food, there is a qi nourishing blood, strengthen the body to withstand the effects of the cold, especially for the weak, fear of cold, such as the blood deficiency in the elderly, to prevent or eat less of cold food, spicy food and some greasy feeling does not help digestion of food.
Moderate exercise: the elderly need to persevere in the case of meaningful things to exercise every day, that is to enhance resistance, prevention of disease health care is very beneficial. The elderly before winter should be gradually active exercise, perseverance. Forging when the intensity of resistance is different, the new project can choose to walk, playing tai chi, square dancing, etc., but do not forging time is too long, to prevent the strong theme of activity. Moderate exercise, adjustable metabolism, improve heart function, enhance the body's immunity, immunity and adaptability to external climate change, especially beneficial to mental work.