Therefore, the elderly need to pay more attention to their daily diet. They shouldn't eat this and that, but should mix them reasonably to ensure adequate nutrition.
1, the metabolism of the elderly decreased, so the required nutrition also decreased.
The catabolism of the elderly increases, and the anabolism gradually slows down, which is prone to hypoproteinemia and nutritional anemia. Therefore, the demand of the elderly for protein is not lower than that of adults. Because of the lack of iron absorption capacity, hematopoiesis mechanism, vitamin C and other trace elements, the elderly will have different degrees of anemia, so it is also important to ensure adequate nutrition such as iron, vitamin D and B vitamins. Therefore, in order to ensure the health of the elderly and delay aging, we need more adequate nutrition.
When you are old, you don't need to care about your weight and body shape.
To some extent, obesity is also a chronic disease, and many common chronic diseases are related to it, such as hypertension, fatty liver, diabetes, gout, arthritis and so on. Therefore, the weight of the elderly should be kept at a normal and stable level. Being overweight or underweight will affect your health.
The old man has a good weight and can eat whatever he wants.
Even if you have a good weight and body shape, a bad diet will increase the risk of various chronic diseases. For example, a diet rich in saturated fatty acids increases the risk of cardiovascular disease. Therefore, even if there is no weight problem, you don't eat whatever you want. A reasonable diet is the foundation of health, which can not only meet our daily physiological needs for nutrients, but also help self-health management and prevent chronic diseases.
The more calcium supplements, the better.
Calcium is absorbed by the gastrointestinal tract into the blood to form blood calcium (that is, the content of calcium in the blood), and then through bone metabolism, blood calcium and calcium salt are deposited to form bones. But it doesn't mean that the more calcium you eat, the more bones you form. The content of calcium in blood must be kept at a certain level, neither too much nor too little. Excessive calcium supplementation can lead to hypercalcemia and complications, such as kidney calculi's disease and vascular calcification. Therefore, calcium supplementation should be appropriate!
Vegetarian food is healthier for the elderly.
If the elderly are vegetarian for a long time, they may not be able to meet the normal needs of the body. Because vegetarian diet usually lacks hematopoietic trace elements such as cobalt, manganese, iron, copper and vitamin B 12, it is easy to cause memory and immunity decline, edema and metabolic disorder. Vegetarian diet can also lead to insufficient intake of protein and good fat. Therefore, if the elderly want to maintain a strong body, it is best to have a reasonable diet and mix meat and vegetables to avoid getting sick.
1, diverse diet, thick and thin collocation.
According to the recommendation of Dietary Guidelines for China Residents in 20 16 years, the average daily intake of food types is above 12. The best diet is 6 minutes of coarse grains and 4 minutes of rice, and it is best to eat 50 100g of coarse grains every day. You can arrange a meal of flour, rice and coarse grains in your daily diet; You can also mix coarse grains with flour and rice in the same rice. For example, we often eat Laba porridge, Babao porridge and so on. It is a good food with coarse and fine grains.
2, often eat beans and bean products, supplement protein.
Soybean is rich in lysine which is lacking in high-quality protein (35%-40%) and cereal protein. It is an ideal supplementary food for cereal protein, and its amino acid composition is very close to human needs, so it belongs to high-quality protein. The protein content of bean products is very high. For example, the protein content of dried bean curd is as high as 20%, which is almost equivalent to beef. Bean products can not only supplement high-quality protein, but also supplement calcium.
3. Drink milk every day to prevent diseases and supplement calcium.
Normal people suggest drinking 200 250 ml milk for breakfast and adding 100 125 ml yogurt for lunch every day. People who are lactose intolerant can choose fermented dairy products such as yogurt and cheese, or low lactose milk, and don't drink milk on an empty stomach. Because of the high fat content in whole milk, it is suitable for the elderly with hyperlipidemia or arteriosclerosis to choose low-fat milk or skim milk with low fat content, which can not only supplement high-quality protein, but also control the intake of fat and cholesterol. In addition, not everyone is suitable for drinking milk, and patients with chronic bronchitis should limit the intake of dairy products.
4, livestock and aquatic products, the right amount.
China Nutrition Society suggested that the average daily intake of animal food for the elderly over 65 years old was 40 50g for aquatic products, 40 50g for livestock meat and 40 50g for eggs, and the average daily intake was 120 150g. It is suggested to eat animal offal food 2 ~ 3 times a month, each time about 25g, to reduce the risk of anemia. These foods should be scattered in the daily diet and should be avoided as much as possible. It is best to eat meat and eggs every day, so as to better play the supplementary role of protein.
5, light diet, vegetables and fruits
People's sense of taste is gradually developed. If you are heavy on taste, you need to gradually change your diet and practice habits. Specific reference: How can we have a light diet?
Fresh fruits and vegetables are important sources of vitamins, minerals, dietary fiber and plant compounds. Studies have found that increasing the intake of vegetables and fruits in moderation can maintain the health of the elderly and effectively reduce the risk of chronic diseases such as cardiovascular disease, lung cancer and diabetes.
To sum up, bad eating habits will cause nutritional imbalance, which will lead to the occurrence and development of many nutrition-related diseases. Therefore, it is suggested that the elderly should: eat a balanced diet, prevent nutritional deficiency and maintain an appropriate weight.
Only by combining personal eating habits, scientifically matching meals and maintaining a positive and optimistic attitude can we delay aging and live a healthy and wonderful life!
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