Therefore, the principle of food supplement is to better maintain the balance of the "seven major" nutrients. In a special period, the demand for certain nutrients increases, or it is seriously lost in the process of human metabolism, so it needs to eat some rich foods, so it is also called "food supplement".
Therefore, we should pay attention to the diversity of food in the process of diet and avoid picky eaters, partial eclipse and overeating, so as to better safeguard human health.
The elderly "eat tonic", pay attention to five balanced collocation, more balanced nutrition:
1, the balance between staple food and non-staple food
Staple food is the main source of human energy, including rice and pasta (including noodles, steamed bread, bread, jiaozi, etc. ) is the most representative in China. In some western countries, potatoes and bread are also staple foods. In fact, whole grains, potatoes, etc. Rich in sugar, it is very suitable as a staple food.
Supplementary food includes side dishes and snacks; Including meat, beans, fresh vegetables and fruits, nuts and other foods. It is the main source of protein, fat, dietary fiber, vitamins and minerals.
It is recommended that the elderly eat breakfast and lunch for 8-9 minutes and dinner for 7 minutes.
Prepare 3-5 servings of staple food every day;
Complementary food should be high-protein food for 2-5 minutes every day, including meat, eggs, milk, beans and their products, as well as about 400 grams of fresh vegetables and 300 grams of fresh fruits, so that the nutrition is more balanced.
2. Coarse grains with flour and rice
Old people eat polished rice and refined noodles for a long time, which easily leads to the deficiency of B vitamins; However, the gastrointestinal tract of the elderly is not good. Eating too much coarse grains will increase the gastrointestinal burden and may also lead to indigestion.
The diet of the elderly should still be based on flour and rice; Eat coarse grains three or four times a week. Moreover, coarse grains are suitable for porridge, or processed into flour and rice to better reduce the burden on the stomach.
3. "Five flavors" balance
Sour spleen stimulates appetite and increases calcium and phosphorus absorption rate; Spicy can stimulate the stomach, promote digestion, promote blood circulation and metabolism. But eating too much will also increase the metabolic burden of the human body, especially the salty taste.
When the human body is old, the number of taste buds decreases, so it is picky about food, and the diet is too light, which is not conducive to eating, and it is also prone to malnutrition. Eating food with too strong a taste may increase the metabolic burden of the human body. Therefore, sour, sweet, bitter, spicy and salty can complement each other, stimulate appetite and be beneficial to health.
Note: In China's dietary guidelines, it is recommended to eat light and low-salt foods, and the daily salt intake is recommended to be 68g. The World Health Organization recommends that the salt intake per person per day in the diet should be limited to less than 6 grams. The daily salt intake of patients with hypertension should be 23g.
4. Dry-dilute balance
Every meal of the elderly should be balanced between lean and lean, which is beneficial to health.
The so-called "dry" refers to rice, steamed bread, flower rolls, cakes, bread, cakes and so on;
The so-called thin refers to porridge, paste, soup, milk, soybean milk and so on.
The balance between thinness and thinness is mainly reflected in the role of thinness. For breakfast and dinner, you should drink porridge, paste, milk and soybean milk, and mix them with dry food. First, it helps food digestion; Secondly, it can absorb more nutrients; Third, proper collocation will have a certain nutritional and health care effect.
5. Time balance
The frequency and interval of daily meals should be determined by the functional recovery of the stomach and the time when food is emptied from the stomach. Generally speaking, mixed food will stay in the stomach for 4 5 hours.
The eating habit of our people is three meals a day. If the interval between meals is too long, they will easily feel hungry, which will affect their intellectual work. If the interval is too short, the digestive organs will not get proper rest, and it will not be easy to restore their functions, which will also affect appetite and digestion. Therefore, the interval between meals is 4 5 hours.
Under normal circumstances, we should advocate "eat a good breakfast, have a full lunch and eat less dinner", that is, breakfast accounts for 30%, lunch 40% and dinner 30% of the whole day's heat energy. What is particularly noteworthy here is how to combine the meal time with the working time of mental work without wasting the best time of mental work.
In addition, nutrition experts suggest that after proper morning exercise (such as running or yoga), 7 am to 8 am is the best time to have breakfast. The best time for lunch is 13, because this time is the lowest point of the human body's remaining energy, so we must eat in time and choose high-calorie food. The best time for dinner is from 17 to 19. At this time, you should have a formal dinner so that your body can get enough energy in the next few hours of sleep. In addition, eating at this time can also make food fully digested before going to bed.
Finally, the elderly should pay attention to chewing slowly.
The purpose of eating every day is to absorb nutrients, and the food in the mouth generally needs to be chewed with teeth and stirred with the tongue, so that the food is fully mixed with saliva before swallowing. Salivary amylase in saliva can hydrolyze starch in food into maltose, which is convenient for digestion and absorption. The finer you chew, the more fully you digest saliva, and the better for your health.
On the occasion of welcoming the new year, I wish the elderly in the world a happy day, a good appetite and better health. Let's call it a day. See you next time.