1, control the total calorie of diet;
2, reduce fat intake, thin body, low test scores, can be appropriately relaxed;
3. Eat more fruits and vegetables, strictly limit the intake of sodium salt, and control the daily salt amount at about 6g, especially for patients with hypertension;
4, appropriate intake of calcium, phosphorus and other trace elements, supplement a variety of vitamins. The elderly are weak and have poor body resistance, so they should eat more milk in their diet.
Bean products, beef and mutton, eggs and other foods rich in protein; Eat more apples, bananas, pears, grapes, pitaya and other fruits; You can eat more vegetables such as Chinese cabbage, Chinese cabbage, oily wheat vegetables and lettuce. And pay attention to the collocation of meat and vegetables in the diet to ensure a balanced nutrition. Don't eat sour, sweet, spicy, hard food and indigestible food.
Pay attention to keep the indoor air fresh, open the window for ventilation every day, and participate in some meaningful recreational activities and aerobic outdoor sports to enhance your physical fitness. Old people usually have some symptoms of neurasthenia, so they can eat more foods that can soothe the nerves and help sleep. At present, the people with high incidence of various diseases are middle-aged and elderly people, and their physical functions are declining, unlike the physique of young people. Therefore, we should pay more attention to the lifestyle and diet of middle-aged and elderly people in our lives, and whether the healthy collocation of diet is reasonable. Here are the precautions for healthy eating for middle-aged and elderly people. There are middle-aged and old friends at home, so be careful.
Study for your health!
The theory of healthy diet for middle-aged and elderly people is complex and simple. Usually as long as we pay attention to 1 1, we can get less sick and suffer less.
First, it has decreased slightly. The saliva secretion of the elderly is 1/3 of that of the young people, and the gastric juice secretion of the elderly is also reduced to 1/5 of that of the young people. So if you eat more in one bite, your stomach will swell and you won't be able to digest it.
Therefore, the elderly eat less per meal than young people 10%, and at the same time, we must ensure that we eat less and eat more meals.
Second, the quality is better. The elderly play an important role in maintaining normal metabolism and enhancing resistance. The average elderly need protein 1 g per kilogram of body weight, which should mainly come from high-quality protein sources such as fish, poultry, eggs, milk and soybeans.
Third, there are many vegetables.
Eating more vegetables is good for protecting the heart and blood vessels and preventing cancer. The elderly should consume no less than 250 grams of vegetables every day.
Fourth, the food should be light. Old people's taste function declines, they often eat tasteless food, always like to eat heavy food to increase their appetite, and inadvertently increase their salt intake. Eating more salt will increase the burden on the kidneys.
It may reduce the barrier effect of oral mucosa and increase the probability of survival and spread of cold virus in upper respiratory tract. Therefore, the daily salt intake of the elderly should be controlled at about 5 grams, and at the same time, salty foods such as bacon should be eaten less.
Fifth, the type is chaotic. Vegetarian dishes should be balanced, and the more varieties, the better. The daily staple food (excluding seasoning) shall not be less than 10 samples.
Six,
This meal is a bit delicious. The "fragrance" mentioned here does not mean using more seasonings such as salt and monosodium glutamate, but adding seasonings such as onion and ginger to dishes appropriately. People's five senses are interlinked, and sense of smell can be used to make up for the lack of taste.
Let middle-aged and elderly people eat healthier at home, and the above precautions for healthy eating for middle-aged and elderly people have played a role. As long as we make good use of the contents introduced above, we can make middle-aged and elderly people eat healthier, and then avoid some precautions mentioned in the article when matching diets.
Will be more conducive to the physical condition of middle-aged and elderly people.