Because with the decrease of hormone level, the muscle synthesis ability of the elderly is declining. At this time, it is often necessary to ensure protein and muscle exercise, and attention should be paid to prevent accidents during exercise.
There are many kinds of food, because the elderly have a bad appetite and are too troublesome, so they are often too single. Therefore, for the elderly and the elderly, we should eat more balanced and comprehensive nutrition. For example, you can order some nutritious meals directly, including some takeout. Generally, it is more convenient to choose some fruits and vegetables for delivery.
Supplement foods with high nutritional value.
There are also daily foods such as eggs and milk, which are cheap and high in value and should be eaten every day.
▎ Meals and supplements Because the taste and smell of the elderly are declining, some condiments, including spices and vinegar, can be used appropriately. If you don't eat much dinner because you have a bad appetite, you can arrange a meal before going to bed. To avoid getting up at night, you can eat some dry carbohydrates and foods containing protein.
You can also arrange to have a meal in the afternoon, such as common fruits and dairy products, which are all good.
It is generally recommended to supplement and ensure that at least vitamin B 12 and vitamin D are supplemented.
2. Nutrition Suggestions for Children ▎ Prevention of Obesity Although there are fewer obese children in China, if they are really fat, it is still very troublesome.
Including now convenient for children to eat all kinds of nutritious food, such as food rich in protein. Children in the city often need help. At this time, we should pay attention to vigilance. Protein and obesity caused by excessive fat intake are still in the stage of growth and development.
If you are really obese, you don't dare to intervene by losing weight.
Therefore, it is necessary to prevent and monitor weight and height from the beginning.
▎ Don't force and reward with food. You don't have to eat some particularly nutritious food. The key is to let children develop good eating habits.
For example, don't use food as a reward or punishment, don't force the child to finish all the meals, and let him decide what he wants to eat.
But parents should provide more kinds of food, and it is best to take their children to understand how these dishes are processed.
In particular, let him accept more vegetables, fruits, beans, whole grains and nuts.
Less contact with fat and sugar in daily life.
▎ Eating at home sets an example. It is possible for children to eat at home, and try to eat at home, because there are often more oil and salt outside, whether in restaurants or other places.
Then it is also a good communication process, and it is also a process of education and companionship.
At the same time, parents should set an example and eat some healthier diets, including taking their children to exercise and ensuring one hour of exercise every day. This is the most advanced nutrition intervention.
3. The general recommendation for home cooking is meat dishes, such as fish or meat, with a vegetarian dish and a semi-meat dish, plus a staple food. If conditions permit, it is best to have some whole grains or miscellaneous grains. Or miscellaneous grains porridge or something. Of course, eating white rice is no problem at all.
Unified ID of each platform: dietitian Gu Zhongyi online popular science 13 has accumulated thousands of free works, which has attracted 5 million people's attention.
About the author: Gu Zhongyi, director of Beijing Nutritionist Association, the first batch of deputy senior titles of science communication in China, and Master of Health in Tsinghua University. Eight years' experience as a nutritionist in 3A hospitals, and sales of popular science books100000. Selected as one of the top 50 opinion leaders in Forbes China and the top ten science communicators in People's Daily 20 17.
Information is only popular science, and should not be regarded as advice for diagnosis and treatment, and cannot replace the doctor's individualized judgment on specific patients.