Pay attention to these details in diet, or you can delay aging and keep healthy.
Ensure a balanced nutrition.
Many friends think that when people get old, their digestive system will be worse, their absorption capacity will be worse, their activities will be reduced, and their body's demand for nutrition will be reduced, but the fact is just the opposite. Although the absorption and utilization rate of nutrients by the elderly is low, it is very important to ensure adequate nutrition because various organs are still operating.
As we all know, under the condition of insufficient nutrition, the human body is prone to various problems, such as emaciation, decreased immunity, physical exhaustion, abnormal metabolism and so on. The physical quality of the elderly is not better than that of the young. Rich and comprehensive nutrition is the basis for maintaining the normal operation of the body. I hope you will not be too careless in your diet, eat less junk food, fried food and leftovers to ensure the richness of ingredients.
Ensure the intake of dietary fiber
Dietary fiber mostly exists in all kinds of fruits, vegetables, coarse grains, nuts and bean products, but many elderly people still resist eating high dietary fiber food because it is not easy to digest. But for the body, the role of dietary fiber is very obvious, not only to control blood sugar and blood lipids, but also to prevent constipation and promote intestinal peristalsis.
Appropriate dietary fiber supplementation is also conducive to improving the digestive ability of the stomach and the absorption of nutrients. Many elderly people usually like to eat some digestible foods, such as rice porridge, juice, cakes and so on. However, long-term consumption of such foods that do not need to be chewed will gradually degrade the gastrointestinal function. Therefore, the dietary advice for the elderly is that eating some foods rich in dietary fiber is good for the body and intestines.
Ensure the intake of protein.
I believe everyone knows the advantages of protein. As one of the main sources of energy, protein's position is irreplaceable, but many middle-aged and elderly people have the problem of insufficient intake of protein, which is mainly related to their diet structure. Many elderly people believe in "vegetarian health", which leads to a serious shortage of meat intake, and meat is also the main source of high-quality protein.
Insufficient intake of protein for a long time will affect the growth of muscles, lead to physical decline, poor immunity, and more prone to physical weakness. It is suggested that the elderly should adjust their diet structure in time and eat lean meat, beans and eggs in moderation to increase their muscles and improve their physique.
Ensure the intake of calcium and vitamin D.
I believe that most of my friends know what the function of calcium supplementation is, especially with the growth of age, osteoporosis comes to you, and timely calcium supplementation is the main way to delay bone aging. Some old people don't like drinking milk. They think milk tastes too fishy. They can also eat dairy products, bean products, fish and vegetables to supplement calcium.
Of course, while supplementing calcium, everyone should also pay attention to properly supplementing vitamin D to promote the absorption of calcium. After all, it's no use supplementing calcium. In addition to animal viscera, eggs and fungi, the human body can also synthesize vitamin D, which requires us to bask in the sun more.
Summary: Diet is the key factor to determine health status. If you want to stay strong in your sixties, you must learn to "work hard" on your diet.