For most people, the body is still very healthy, and the gastrointestinal function is not as bad as expected. Malnourished people still belong to a minority.
Nowadays, in many rural areas, these people aged 60-70 are still the main labor force in agricultural production, and their health condition is very serious. In cities, many people still choose to find jobs after retirement.
My suggestion is that for those who have just entered the old age, don't think of themselves as old people too early, and don't let themselves relax too early, so that a full life is healthier.
You can still eat like this after you are 60 years old, and you don't have to worry about malnutrition at all.
After the age of 60, most people's gastrointestinal function can still be very strong. As long as you keep good living habits and eat normally, you can generally meet the nutritional needs of the human body. You don't need health care products, get sick or use drugs.
Eat breakfast like this:
Staple food 1-2 servings: If you eat noodles, jiaozi, wonton, rice and other foods, 1 serving is enough. You can add 1-2 steamed buns if you eat porridge; Eat porridge with some bread or biscuits; Pay attention to the combination of dry and wet.
1-2 servings of high-protein food: it can be 1-2 eggs (there can be more egg whites for the elderly, but not more than 2 yolks); It can also be soybean milk, milk or some other meat food.
Supplement dietary fiber and vitamins: you need to eat some fresh fruits for breakfast, such as: 1-2 oranges or apples and strawberries. If the breakfast is rice or noodles, you can also eat it with some vegetables.
Old people can eat 8-9 minutes full for breakfast, and eat more liquid food.
You can have lunch at will;
Most people have rice or noodles for lunch. Actually, lunch can be more casual. Side dishes can have meat, tofu and other foods to supplement protein; We also need to eat some new vegetables. It usually takes only 8 minutes to fill it.
Dinner for the elderly is more particular.
First of all, eat early. It is suggested that 6-7 o'clock is better.
The second is to eat less; It is recommended to eat 7 minutes full.
The third point is to eat light and digestible food.
For example, the staple food can be miscellaneous grains porridge with some sweet potatoes, taro and potatoes. , to replenish energy for the human body.
Side dishes need 1-2 servings of high-protein food, such as chicken, fish, lean meat or tofu. You also need fresh vegetables 1-2 portions, generally not less than 200 grams. It is suggested that at least 1 serving is green leafy vegetables.
Old people need to replenish water every day 1200- 1500ml.
Old people should try not to smoke, drink, drink high-sugar drinks, drink coffee, strong tea and other habits.
It is necessary to supplement 1200- 1500 ml of water every day, preferably with warm water of 40-60 degrees.
Old people can drink a small amount of water or hot milk before going to bed. In addition, it is recommended not to eat other foods, so as not to increase the burden on the stomach.
At the same time, we should avoid bad eating habits such as overeating, picky eaters, partial eclipse, and sleeping after eating.
For 60-year-old people, besides a reasonable diet, we should also pay attention to maintaining good sleep habits; Keep exercising every day.
Don't let yourself relax prematurely after retirement. You can find some easy jobs to continue to create labor value, or do some farm work, such as planting flowers and vegetables.
People after 60 need to get into the habit of regular physical examination. Under normal circumstances, it is generally one year 1 time. For some patients with chronic diseases, you can follow the doctor's advice.
Physical examination is not to check out problems, but to check your health status, including whether there is nutritional deficiency or not, so as to find out potential safety hazards in time. So don't carry any ideological baggage except spending some money.