Kaiduo VS Luffy, who is more worth cultivating?
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In addition to fresh vegetables and fruits, cold vegetables and pure juice bought in supermarkets can be counted as this category.
Benefits: Vegetables and fruits are rich in vitamins, minerals and fiber. More and more evidence shows that eating 400 grams of fruits and vegetables every day can reduce the incidence of coronary heart disease and some cancers. In addition, vegetables and fruits are low in fat. As far as nutrition is concerned, bananas are rich in potassium, raisins and cauliflower are rich in iron, green leafy vegetables, bamboo shoots and oranges are rich in folic acid, and spinach is rich in magnesium.
How to take it: For the elderly, 1/3 of the total daily food intake should be vegetables and fruits. You should eat 80 grams of five different vegetables and fruits every day. Ensure that there are one or two vegetables in each meal, and fruit should be eaten between meals rather than after meals, which helps to keep blood sugar stable.
In the choice of fruit types, it is best to choose fruits rich in vitamin C, such as oranges and papaya, because vitamin C can sponsor the elderly to better absorb iron and avoid blood deficiency.
2. Potatoes and rice are exchanged for the domestic service of Guizhou Yaowan Shibao.
We call steamed bread, bread, rice, noodles, potatoes and so on. , which contains a lot of carbohydrates.
Benefits: The energy and main nutrition of human body come from starchy food. In addition, this kind of food is also rich in fiber, calcium, iron and B vitamins, especially B vitamins, which must be obtained from blood coagulation. The fiber content in whole wheat food is high, which, like vegetables and fruits, can protect internal organs and prevent constipation. Especially, the content of vitamin C, potassium and phosphorus in potatoes is the most abundant, which is incomparable to the rest. Replacing potatoes with the rest of porridge will help the elderly get balanced nutrition.
How to take it: the elderly should have porridge for three meals a day. Generally speaking, it is best to eat easy-to-digest dough food for breakfast, such as steamed bread and flower rolls. You can eat some rice and noodles at noon; Eating low-calorie potatoes and sweet potatoes at night is a good choice, and the rich dietary fiber can also excite the stomach and ensure smooth defecation the next day.
3. If you eat finished beans, you should reduce the domestic service of Shi Bao, a Guizhou medicine bowl.
Pink food includes meat, fish, eggs and beans. If you eat finished beans, the amount of meat will be reduced accordingly.
Benefits: Meat and fish are rich in egg white, iron, zinc and B vitamins, and meat is also the main source of riboflavin; Fish has obvious effect on preventing and treating heart disease, and is also rich in vitamins A, D and iron. Beans can provide egg white, fiber, iron and zinc; Eggs can provide protein, vitamins A and D and riboflavin.
How to take it: Old people should ensure that every dinner has some meat or its substitute, even for breakfast, it can also be a slice of ham or minced meat noodles. Some old people will ask, my blood fat is a little high, should I also ensure that I eat meat or meat substitutes for three meals? Yes, people with hyperlipidemia really need to limit their fat intake, but if there is no "oil star" at all, it will worsen their condition-their bodies will "catch" every bit of fat in food-and many vegetarians will get fatty liver.
4. Snacks It is best to eat the domestic service of Shibao in Yaowan, Guizhou once every other day.
Snacks mostly provide energy for the human body in the form of sugar and fat, and some also contain a lot of salt, and the rest of the nutrients are very low. Moreover, the human body's demand for them is not so high, so it is easy to induce some diseases and easily destroy teeth. Even for young people, excessive intake of such foods can lead to overnutrition. The taste of the elderly is often not as fresh as that of young people, so only these snacks with "strong" taste can make them feel that they have tasted the sweetness and will unconsciously eat more.
How to take it: The demand for sweets by the elderly is very small, accounting for about115 of the daily diet. If you eat 2-3 kinds of snacks every day, you can only eat two or three bites of each.
5, loss of appetite, good yogurt, Shi Bao housekeeping service in Yaowan, Guizhou
Many old people have such a misunderstanding that milk is a child's toy and the old people don't need it. The milk bought at home is only for children, which is a big mistake. For the elderly, drinking milk should also become a compulsory course every day.
Benefits: Calcium deficiency is the biggest enemy of the health of the elderly, and calcium in milk is the most easily absorbed, which can delay the aging of bones. In addition, it also contains egg white, vitamin A and riboflavin. In fortified milk, it also contains vitamin D, which can stimulate the absorption of calcium.
How to take it: 65438+ 0/8 of the daily diet of the elderly should be milk and finished milk. The best intake of milk and yogurt is 400 ml, and the bottom line is 250 ml. Cheese is Huaying concentrated milk. Generally speaking, 10g cheese can be converted into 35ml milk. According to (Xu)
Eating 400 grams of fruits and vegetables every day can reduce the incidence of coronary heart disease and some cancers!
The health of the elderly is in doubt for future generations. But "people are iron rice and steel", and whether the elderly who stay at home alone can eat a good meal is a topic of concern to friends. The nutritional needs of the elderly are different from those of young people, so the newly published Dietary Guide for the Elderly at Home by the British Food Standards Agency gives us detailed guidance. In the guide, experts tell us the consumption amount and methods of five kinds of food, such as porridge, fruits and vegetables, meat, snacks and finished milk, through meteorological plates and sentences.
A healthy diet is the nerve guarantee of our health, and healthy eating habits also need to be cultivated over time. Remember that a healthy diet is the key to our health.