So, what is the light method of light diet? How can the elderly eat to be healthy?
Nutrition experts explained that, first of all, "light" does not mean vegetarian, eat less meat!
Light refers to controlling the intake of oil, salt and sugar. Mainly to achieve low salt, low fat, low spicy, low cholesterol, low refined sugar, but first of all to ensure adequate and balanced nutrition.
For the elderly, a balanced diet is very important. As they get older, their metabolism slows down and their body's absorption of various nutrients will also slow down. At the same time, some trace elements such as calcium, iron, zinc and selenium will also be lacking. If you are vegetarian at ordinary times, it is easy to cause insufficient intake of high-quality protein.
Protein is very important to the elderly, and protein is the basic substance of life. Among the 20 kinds of amino acids synthesized in protein, 8 kinds can't be synthesized by human body and can only be supplied by food. Protein is also involved in the synthesis of human muscles. For the elderly, the number of muscles is very important, which means that the body of the elderly is still strong. Therefore, it is best for the elderly to regularly eat high-quality protein such as fish, poultry, eggs and lean meat.
It is very important for the elderly to have a balanced diet. They should not be vegetarian and eat less meat. Protein, fat, sugar, inorganic salts, water, vitamins and dietary fiber are the seven basic nutrients of the human body, which should be ingested. Lack of any substance will lead to nutritional imbalance in the body.
At this rate, can the elderly eat braised pork three times a day? Of course not. If you eat meat, you'd better choose lean meat. Pigs, cattle, mutton and poultry (chicken and duck) are eaten alternately. The amino acid content and proportion of animal protein and soybean protein are close to human body, and they are high-quality protein, which is easier to digest, absorb and utilize. Fish is rich in complete protein, low in fat, mostly unsaturated fatty acids and high in vitamins. Unsaturated fatty acids can take cholesterol away from blood vessels, thus reducing the cholesterol content in the body. Omega-3 fatty acids and amino acids in deep-sea fish can effectively prevent coronary heart disease, and amino acids contained in deep-sea fish can inhibit arteriosclerosis.
Besides fish, eggs and milk, fresh vegetables and fruits are equally important. Balanced diet, thick and thin collocation, eat less and eat more meals. Less oil, less salt and less sugar.
Here, Bian Xiao prepared a winter menu for the elderly at home:
Breakfast:
A bowl of milk/porridge (porridge can be millet porridge, pumpkin porridge, red dates and glutinous rice porridge, etc. )
One or two steamed buns
An egg
If the elderly go out to exercise, they can add meals after exercise:
A portion of fresh fruit
Lunch:
Radish mutton soup (it can also be changed into ribs and yam soup, beef and seaweed soup, etc. )
Fried cabbage
Steamed fish yitiao
A bowl of rice (coarse grains such as purple potato and sweet potato can be added)
Afternoon snacks:
A handful of nuts
Dinner:
Radish mutton soup
Shredded potatoes with green peppers (shredded carrots, mashed garlic and spinach, etc.). )
A small bowl of rice or porridge
Evening snacks:
A bowl of black sesame paste/milk