2 life should be regular and avoid excessive tension; Keep enough sleep and cultivate a variety of interests; Keep your mood stable, don't be impatient, excited or unhappy.
3. Maintain proper physical exercise activities and enhance physical fitness.
4. Don't smoke or drink too much: smoking can shrink the arterial wall and promote atherosclerosis; Alcoholism, on the other hand, is easy to get emotional and raise blood pressure.
5 Actively prevent and treat chronic diseases in the elderly, such as hypertension, hyperlipidemia, diabetes and other diseases closely related to coronary heart disease.
Hypertension diet
Three meals
Diet arrangements should be less and more meals to avoid overeating; Patients with hypertension are often obese and must eat low-calorie food. The total heat should be controlled at about 8.36 megajoules per day. Daily staple food150-250g, with animal protein and plant protein accounting for 50% and 50% respectively. Hypertensive patients without nephropathy or gout can eat more soybeans, peanuts, black fungus or tremella and fruits. Dinner should be light and light, too much greasy food can induce stroke. Edible oil should be vegetable oil containing vitamin E and linoleic acid; There is no candy. Eat more high-cellulose foods, such as bamboo shoots, green vegetables, Chinese cabbage, wax gourd, tomato, eggplant, bean sprouts, jellyfish, kelp, onions, and a small amount of fish, shrimp, poultry meat, skim milk powder, egg white and so on.
low-salt
The amount of salt per person per day should be strictly controlled at 2-5 grams, that is, about one spoonful. The amount of salt should also be subtracted from the sodium contained in the boiled soy sauce. 3 ml of soy sauce is equivalent to 1 g of salt. Salted vegetables (sauces), fermented bean curd, bacon (eggs), pickled products, clam shells, dried shrimps, preserved eggs, chrysanthemums, grass heads, water spinach and other vegetables are all high in sodium, so we should try to eat less or not.
High potassium
Foods rich in potassium can resist sodium-induced hypertension and vascular injury, and can often "show their faces" in recipes. This kind of food includes beans, mushrooms, black dates, almonds, walnuts, peanuts, potatoes, bamboo shoots, lean meat, fish and poultry, root vegetables such as amaranth, rape and green onions, and fruits such as bananas, dates, peaches and oranges. Fish No matter what kind of hypertension patients, fish is the first choice, because epidemiological survey found that people who eat fish once a week have significantly lower heart disease mortality than those who don't eat fish.
Fruits and vegetables
The human body needs B vitamins and vitamin C every day, and it can be satisfied by eating more fresh vegetables and fruits. Some people argue that eating 1-2 apples a day is good for health, and fruits can also supplement calcium, potassium, iron and magnesium. Calcium supplementation Some people let hypertensive patients take 1 g of calcium every day, and after 8 weeks, they found that their blood pressure dropped. Therefore, we should eat more foods rich in calcium, such as soybeans, sunflower seeds, walnuts, milk, peanuts, fish and shrimp, red dates, fresh potherb mustard, garlic sprouts, seaweed and so on.
Iron supplement
Studies have found that the plasma iron in elderly hypertensive patients is lower than normal, so eating more iron-rich foods, such as peas and fungus, can not only lower blood pressure, but also prevent anemia in the elderly.
drink water
Natural mineral water contains essential trace elements such as lithium, strontium, zinc, selenium and iodine. After boiling, calcium, magnesium, iron and zinc beneficial to human body will be obviously reduced due to precipitation, so it is suitable for drinking raw water that meets the standard. Tea contains tea polyphenols, and the content of green tea is higher than that of black tea. It can prevent the oxidation of vitamin C, help the utilization of vitamin C in the body and eliminate harmful chromium ions. In addition, it also contains trace elements such as potassium, calcium, magnesium, zinc and fluorine. Therefore, brewing 4-6 grams of tea every day (equivalent to 2-3 cups of tea bags) is beneficial to the human body for a long time.
The above dietary principles will be beneficial to health if patients with hypertension can implement and persevere.
1, a cup of cold boiled water in the morning is about 1000ml, which can replenish the water lost overnight, dilute the blood for at least six hours, and directly reduce the pressure on the heart and blood vessels. It can also dissolve atherosclerotic plaque.
2. Salt-limited breakfast or salt-free breakfast
Limiting salt without salt can dilute blood viscosity and is beneficial to glomerular filtration. Excessive urination can also excrete sodium, thus achieving the purpose of lowering blood pressure. In the early stage of hypertension, doctors give patients
The mechanism of prescribing diuretics such as urinary plug dihydrochloride is diuresis and excretion, reducing blood solubility to achieve the purpose of lowering blood pressure.
3, light diet
Eat less fried, fried and fried foods, eat more vegetables and diuretic and lipid-lowering foods, such as white gourd and boiled soybeans, eat more vegetable oil and eat less animal oil.
Step 4 control the total amount
No matter what kind of food, you should control it to be half-saturated and 80% full, and don't rely on snacks to supplement it.
If you can control your diet according to the above principles, you may not need antihypertensive drugs in the short term.
Foods that help lower blood pressure:
1 leafy vegetables: celery, chrysanthemum, amaranth, taro, leek, day lily, shepherd's purse, spinach, etc.
② Rhizomes: Zizania latifolia, asparagus, radish, carrot, water chestnut and water chestnut;
3 melons and fruits: watermelon, wax gourd, tomato, hawthorn, lemon, banana, fruit, jujube, mulberry and eggplant;
④ Flowers, seeds and nuts: chrysanthemum, apocynum venetum, sesame, pea, broad bean, mung bean, corn, buckwheat, peanut, watermelon seed, walnut, sunflower seed and lotus plumule;
⑤ Aquatic products: kelp, laver, jellyfish, sea cucumber, green vegetables, laver, oyster, abalone, shrimp skin and whitebait;
⑥ Animals and others: milk (defatted), pig bile, bezoar, honey, vinegar, bean products, auricularia auricula, auricularia auricula and mushrooms.
hyperlipemia
First, limit the total energy.
The basal metabolic rate of the elderly is reduced, and the energy demand is lower than that of adults. The elderly with hyperlipidemia should strictly control energy intake. The daily energy intake of each person should be controlled within 29 kcal/kg body weight, and the equivalent of staple food should not exceed 300 grams per day. Nutritionists recommend foods for the elderly: steamed bread, rice, bread, tofu, soybean milk, milk, lean meat, fish and various fruits and vegetables.
Second, a low-fat and low-cholesterol diet
The elderly with hyperlipidemia should strictly control the intake of animal fat or cholesterol. Edible oils are mainly vegetable oils rich in unsaturated fatty acids, such as soybean oil, peanut oil and corn oil. The number of eggs per day should not exceed 1, and it should not exceed 1 for two to three days.
Third, a high fiber diet.
Dietary fiber can be combined with bile acids, which can increase the excretion of bile salts in feces and reduce the concentration of serum cholesterol. Foods rich in dietary fiber mainly include coarse grains, miscellaneous grains, dried beans, vegetables and fruits. The dietary fiber intake per person per day should be 35 to 45 grams.
Fourth, drink tea, quit smoking and limit alcohol.
Experimental studies have proved that all kinds of tea can reduce blood lipid and promote fat metabolism, among which green tea has the best effect of reducing blood lipid. Therefore, the elderly with hyperlipidemia may wish to drink more tea. Scientific research shows that long-term smoking or drinking will interfere with blood lipid metabolism and increase cholesterol and triglycerides. Therefore, it is best for the elderly to give up smoking and limit alcohol.
Fifth, optimize the lifestyle.
Elderly patients with hyperlipidemia should pay attention to the regularity of lifestyle. Take part in sports and recreational activities properly, maintain a good attitude, and try to avoid adverse psychological factors such as mental stress, excessive emotions, frequent staying up late, overwork, anxiety or depression from adversely affecting lipid metabolism.
Hyperglycemia diabetes
First, keep a balanced diet:
Diabetic patients, whether they belong to type 1 or type 2, must develop correct eating habits, choose wise diet and exercise properly to control their illness. The correct diet, including regular meals, insists on eating.
Balance. The most important thing is to eat less greasy and sugary foods and more high-fiber foods, such as vegetables, whole wheat bread, graham crackers and boiled potatoes. The diet that diabetics need is actually a healthy diet, suitable for everyone.
Some people mistakenly believe that diabetics should not eat carbohydrate foods, such as rice and bread. In fact, people with diabetes should also eat proper amount of carbohydrates. Patients can choose whole wheat bread or white rice as their daily staple food. For example, they can choose two pieces of whole wheat bread for breakfast and a bowl of white rice for lunch or dinner, but they should try to avoid greasy food, such as fried rice.
The most important thing for diabetics is to choose low-fat cooking methods, such as boiling, roasting, roasting, stewing, steaming or cooking in a microwave oven, instead of eating fried and fried greasy food.
The second is to reduce salt intake:
Diabetes is a chronic metabolic disease, which is easy to cause complications, including retinopathy, stroke, renal failure, numbness of limbs, limb necrosis, cardiovascular diseases and so on.
Therefore, the diet of diabetic patients should also reduce the intake of salt. Because high-salt diet is an important pathogenic factor of hypertension, and hypertension will increase the risk of stroke and cardiovascular disease. Therefore, controlling salt intake is something that diabetics cannot take lightly. Reduce salt intake, use less salt when cooking, and use seasonings such as oyster sauce, sauce green, pepper and tomato sauce. At the same time, try to eat fresh food, avoid canned food such as canned fish, canned soup and canned meat, and eat less pickled food such as pickled vegetables, salted fish and salted eggs.
Third, you can eat the right amount of fruit.
Most people know that diabetics should try to avoid eating sugar or foods with high sugar content. So some people mistakenly think that diabetics can't even eat fruit, but it's not. Experts believe that people with diabetes can also eat fruits, but they should master the following points and not eat too much.
1, eat less, not too much. Eating too much may cause a rapid increase in blood sugar. If blood sugar lasts for a long time, it will increase the burden on islets. Hyperglycemia lasts for 2 hours, which aggravates the cytotoxicity of hyperglycemia and causes pancreatic injury and edema.
2, eat on an empty stomach, avoid eating fruit after meals. Usually 9: 00 am to 9: 30 am and 3: 00 pm to 4: 00 pm; Around 9 o'clock before going to bed at night is appropriate. It is best to eat it at mealtimes, or it can be directly used as a meal food, which can prevent hypoglycemia and keep blood sugar from fluctuating greatly.
3, depending on the condition, depending on the condition. Find out your current blood sugar control, and only eat when conditions permit. When blood sugar is not well controlled, eat less or no fruit with high sugar content, and eat less or no sweet grapes, bananas, lychees, red dates and red fruits.
4. Choose low-sugar fruits. Dried dates, longan and persimmon are the fruits with the highest sugar content, so they should not be used as the first choice food.
5. Calculate the heat and limit the total amount. The calories in fruit should be included in the total calorie intake, and can also be exchanged with other kinds of food in the same amount. You can choose to eat or eat less according to your illness, and you should not eat fruit at every meal.
In addition, diabetes can not only be controlled by diet, but even some foods have therapeutic functions. Bitter gourd, pumpkin, onion in vegetables and guava in fruits are all effective for diabetes. Pumpkin contains a lot of pectin, which is a soluble fiber and cannot be digested in gastrointestinal tract. Because pectin and starch and other carbohydrates form sol-like substances in the gastrointestinal tract, starch is slowly digested and absorbed, which obviously reduces postprandial blood sugar. Bitter gourd and guava also have hypoglycemic effects, similar to insulin. Chinese medicine believes that some herbs have the function of lowering blood sugar, such as Astragalus, Lycium barbarum, Ophiopogon japonicus, Dioscorea opposita, Polygonatum sibiricum and so on.
Diabetic patients can choose to eat more fish and vegetables in their daily diet, such as Chinese cabbage, bitter gourd, onion and green beans. As for bean products, such as dried tofu and tofu, you can also eat them often. In addition to eating correctly, the most important thing for diabetic patients is to keep calm and stable, and not to be in a state of anxiety and tension, which is very unfavorable for controlling blood sugar.
Dietary guidance for diabetic patients
Dietotherapy for diabetes occupies a very important position in the whole treatment process. Because the cause of diabetes is very complicated, there is no cure at home and abroad. Once you get sick, you will have this disease forever. Therefore, patients can only control the development of the disease if they insist on diet therapy for a long time. If the diet is not well controlled, you can
It aggravates the condition and produces various complications, which brings difficulties to treatment. Therefore, dietotherapy is the basis of all treatment methods. Patients with mild diabetes can control their condition through diet therapy alone. Medicine combined with diet therapy can also achieve ideal results for critically ill patients. The key to the problem is perseverance. It should be noted that we advocate scientific and reasonable diet therapy instead of simply controlling diet and adopting hunger therapy.
The dietary principle of diabetic patients should be carefully designed according to their illness, which is characterized by reasonable distribution of carbohydrate, fat and protein on the basis of reasonable control of calorie intake, so as to correct clinical symptoms such as blood sugar, urine sugar and dyslipidemia caused by disorder of glucose metabolism.
At present, it is considered that carbohydrate should not be controlled too strictly. Controlling carbohydrate intake is usually considered as the key to the diet treatment of diabetes. But not too low. There are too few carbohydrates in the diet to be easily tolerated by patients. At the same time, the body uses fat metabolism for energy because of lack of sugar, which is more prone to acidosis. For diabetic patients with normal fasting blood sugar, or patients who use sulfonylurea hypoglycemic drugs at the same time, and some diabetic patients who use insulin, the supply of carbohydrates should generally account for 50-65% of the total calories, about 200-350g per day, which is equivalent to about 250-400g of staple food.
People with diabetes should not adopt a high-fat diet, and the intake of fat should be determined according to the specific situation. Generally, the daily intake of fat should account for 20-35% of the total calories, or even lower, and should not exceed1g/(kg d) in terms of kg body weight. Because high-fat diet can hinder the utilization of sugar, its metabolism itself can produce ketone bodies, which is easy to induce and aggravate acidosis. The quantity and quality of fat are not closely related to the occurrence and development of atherosclerosis. Obese patients should strictly limit their fat intake, which should not exceed 40g per day. A patient who has lost weight due to carbohydrate restriction. Insufficient heat source can increase fat intake accordingly. Those whose daily fat intake exceeds 100g are high-fat diets, and those below 50g are low-fat diets.
The supply of protein in diabetic diet should be sufficient, and the intake should generally be equal to or slightly higher than that of normal people. Metabolic disorder caused by diabetes makes protein decompose too fast and lose too much, which is prone to negative nitrogen balance. Therefore, the diet should be supplemented with enough food rich in eggs. Patients with uremia and hepatic coma should limit the intake of protein.
The patient's diet should be supplemented with adequate vitamins, especially the supply of vitamin B 1. Generally speaking, cereals contain high vitamin B 1. Diabetic patients should not consume too much sodium, which is easy to induce hypertension and arteriosclerosis. When the disease is not well controlled, it is prone to various infections and ketoacidosis, and attention should be paid to properly supplementing inorganic salts. Plant crude fiber can slow down the absorption of glucose, improve glucose tolerance test, reduce fasting blood glucose and postprandial blood glucose concentration, reduce blood lipid and urine glucose concentration, and prevent cardiovascular diseases, chronic cholecystitis, gallstones and other complications.
In order to reduce the burden of insulin cells, diabetic patients should arrange their meals reasonably and scientifically. Patients eat at least three meals a day. Conditional can increase the number of meals or meals. It is best to combine the main ingredients and auxiliary ingredients in each meal, so that there are sugar, protein and fat in the meal, which is beneficial to slow down the absorption of glucose and promote insulin secretion, and meets the dietary requirements. 1 day for three meals, and the distribution of staple food can be 1/3 in the morning, noon and evening, or 1/5 for breakfast, and 2/5 for lunch and dinner, which requires regular quantification.
Diabetic people's dishes should be light, and try to eat less fried, fried, fried and fried food. Food processing should be based on boiling, stewing, boiling, steaming, stewing, stewing and cold salad.
Selection of specific foods for diabetics;
Cereals, including rice, flour and corn, are the main sources of carbohydrates. Eating naked oats powder, naked oats powder, second flour (corn, soybean) and third flour (corn, soybean and flour) can make people's blood sugar rise faster than polished rice and white flour, and can be used as a staple food for diabetics for a long time.
For poultry, eggs, milk, bean products, lean meat, fish and shrimp and bean products are the best. Fat meat and animal viscera are rich in saturated fatty acids and cholesterol, so eat as little as possible. Besides protein, fat and carbohydrate, dairy products are also rich in minerals and vitamins, especially calcium, so it is recommended to eat them regularly.
Vegetables are generally low in calories and mainly provide vitamins, inorganic salts, various trace elements and crude fiber. Marine plants used as vegetables can provide a lot of iodine. Flowers and leaves in vegetables contain less protein, fat and carbohydrate, so patients with diabetes, obesity and hyperlipidemia can choose them at will, and sometimes they can be used as food for hunger and dinner. Root vegetables contain a lot of carbohydrates and should be selected in limited quantities. Eating more vegetables can increase intestinal peristalsis and have a laxative effect in a certain sense.
Generally speaking, the fruit is protein, which contains less fat but higher sugar, cellulose and pectin. Cellulose and pectin are not nutritious to human body, but they have important digestive functions. Fruit contains more vitamin C and carotene than other foods. However, due to the high sugar content of fruit, it is best to eat it as a supplementary food between meals or before going to bed, and at the same time reduce the intake of staple food.
Vegetable oil should be used instead of animal oil as edible oil to reduce the intake of saturated fatty acids. Peanuts and walnuts contain high levels of amino acids and arginine, which can stimulate insulin secretion.
Diabetic patients should drink less and not drink alcohol, and each gram of alcohol produces 7 kilocalories. Alcohol contains no other nutrients except calories. Long-term drinking is easy to cause hyperlipidemia, which is not good for the liver. Although alcohol metabolism does not require insulin, it is better to control drinking. If the condition is stable and it is a holiday, you can drink some wine in moderation. Wine contains vitamin B6, which can promote insulin secretion and is beneficial to the treatment of diabetes.
People with diabetes should always pay attention to the prohibition of food. Foods that are forbidden to eat are all kinds of sugar, white sugar, brown sugar, glucose, maltose, maltose, candy and so on. These sugars make blood sugar rise rapidly and should be fasted. Foods with high sugar content, such as cakes, preserves, fruit juice, etc. Sugar composed of these sugars should also be avoided. All kinds of fried, fried and crisp foods, as well as lard, chicken skin and duck skin should be eaten less or not. At the same time, overcome the habit of eating snacks. Condensed milk, soda and alcohol should not be eaten often, but can only be used as table food to adjust the taste. Peanuts, melon seeds, cashews, pine nuts and walnuts with high calorie should not be eaten often, and dried beans with high sugar such as vermicelli, sweet potato, potato, taro, corn, water chestnut and edamame should not be used as vegetables for diabetics. As a non-staple food, staple food should be reduced in supply. And the number should be limited. When cooking, salt, sauce, vinegar, onion, ginger, pepper, aniseed and other condiments can be selected at will, but it should not be excessive, and it is better to be light.
Can diabetics eat fruit?
Diabetes is a common disease in middle-aged and elderly people. If it is not well controlled, it will cause some complications. Treatment is usually a combination of diet, exercise and medicine, among which diet therapy is the basis of all treatments. For mild diabetes, only diet therapy can control the condition.
The basic principle of dietotherapy is to estimate the total calories needed according to the patient's weight and activity, and arrange the daily diet reasonably. Don't eat foods with high sugar content, eat less foods containing fat and starch, mainly vegetables and miscellaneous grains, with a certain amount of high-quality protein foods such as lean meat, milk, eggs and bean products. Fruit contains sugar, can I eat fruit?
It is not appropriate to eat fruit at all, because fruit contains a lot of vitamins, cellulose and minerals, which is beneficial to diabetics. The sugars contained in fruits are glucose, fructose and sucrose, among which fructose does not need insulin to participate in metabolism. Therefore, diabetic patients do not reject fruits after their blood sugar is controlled.
Moreover, the sugar content of fruits is different and cannot be treated equally. The foods below 100g 10g are: dark plum, watermelon, melon, coconut milk, orange, lemon, grape, peach, plum, apricot, loquat, pineapple, strawberry, sugarcane, coconut, cherry, olive and so on. , available for diabetics to choose from. Fruits with sugar content of 1 1-20g include bananas, pomegranates, grapefruit, oranges, apples, pears, lychees and mangoes. So choose carefully. There are dates and red fruits over 20g, especially dried dates, candied dates, dried persimmons, raisins, dried apricots and longan. It is forbidden to eat because of its high sugar content.
Many vegetables can be eaten as fruits, such as tomatoes, cucumbers and melons. Every 100 grams of food contains less than 5 grams of sugar and is rich in vitamins. Can completely replace fruits, is suitable for diabetics and can be popularized.
In addition, the amount of food should be matched, not the same. Watermelon contains 4% sugar, pear contains 12% sugar and banana contains 20% sugar. Watermelon contains less sugar, but if you eat 500 grams, it is equivalent to banana 100 grams and pear 170 grams, so you should not eat more. You should also pay attention to the way you eat fruit. Don't eat immediately after meals, but eat between meals or before going to bed. It is best to try to eat, that is, to measure urine sugar 2 hours after meals. If urine sugar increases, it needs to be reduced; If urine sugar is still high after fruit reduction, the amount of staple food should be reduced appropriately.