The answer to the examination paper of nutrition and diet health care for the elderly

1. Nutrition demand Nutrition is the basic guarantee to maintain life and the basic means to promote, maintain and restore health. According to their special needs, the elderly must take nutrition in an all-round, moderate and balanced way in order to delay aging, resist diseases and maintain health. (1) protein: Because catabolism is the main metabolic process in the body, the synthetic ability of protein is poor, so the requirement for protein intake should be: high quality and sufficient quantity. The daily intake of protein for the elderly should be 1.0 ~ 1.2g/kg body weight; Protein with high bioavailability should be selected as far as possible, and its intake should account for more than 50% of the total in protein, such as beans and fish. Avoid taking too much protein, so as not to aggravate its digestive function and kidney burden, and increase the synthesis of cholesterol in the body, such as eating more eggs and animal offal. (2) Calories: Due to the reduction of basal metabolism and physical activity, the consumption of calories is also reduced accordingly, so the daily total calorie intake must be properly controlled to prevent excess calories from being converted into fat. The elderly should control their daily calorie intake to 6.72 ~ 8.4 mj according to their own characteristics, of which 60% ~ 70% is provided by carbohydrate in diet, 20% ~ 25% by fat in diet, and 10% ~ 15% by protein in diet. (3) Sugar: Due to the decline of sugar metabolism, excessive intake can easily lead to obesity, diabetes and hyperlipidemia. But too little intake will increase the decomposition of protein. Therefore, the elderly can choose some diets containing fructose, such as honey, some sweets and cakes. However, for the elderly with diabetes, coronary heart disease and obesity, the intake of sugar should be restricted, including rice, flour, sorghum, buckwheat and sweet potato. (4) Fat: Due to the decrease of bile acid and lipase activity, the digestibility of fat decreases, so the intake of fat should not be too much. The daily fat intake of the elderly should be 50g, reducing the intake of saturated fatty acids and cholesterol, mainly vegetable oil rich in unsaturated fatty acids; That is, reduce the intake of animal fats such as lard, butter and sheep oil, and appropriately intake vegetable fats such as peanut oil, soybean oil, corn oil and vegetable oil. (5) Inorganic salts and trace elements: the ability to synthesize vitamin D3 decreases, which affects the absorption of calcium, especially in postmenopausal women, who are prone to osteoporosis and even fractures due to the decline of endocrine function; It may also be because of the reduction of iron reserves, anemia will occur with a small amount of bleeding; Therefore, we should mainly supplement inorganic salts and trace elements, such as calcium and iron, according to our own needs. China Nutrition Society recommends that the daily calcium supply for the elderly is 800mg. (6) Vitamins: Due to the decline of digestion and absorption capacity, it is easy to cause vitamin deficiency, so a diet rich in vitamins should be taken to increase the body's resistance and delay aging. (7) Moisture: Due to the atrophy of colon and rectum muscles, the defecation function is reduced, which is easy to cause constipation. So keep enough water supply every day. Generally, the daily drinking water is 1000 ~ 2000ml to keep the urine volume at1500ml; However, for the elderly with heart and kidney diseases, it is not advisable to drink too much water every day, so as not to increase the burden on the heart and kidneys. 2. The principle of dietary health care (1) Appropriate nutrition ratio: In diet, we must first ensure the balance of nutrition. On the basis of ensuring adequate intake of protein, we should limit calorie intake and choose a diet with low fat, low sugar, low salt, high vitamins and rich calcium and iron. (2) Diversity of food: Various foods contain different nutrients and have different nutritional values. We should eat a variety of foods and make full use of the complementary effects of nutrients to meet the needs of the body. When choosing food, we should pay attention to the collocation of coarse grains with flour and rice, the collocation of plant food and animal food, and the collocation of vegetables and fruits. (3) scientifically arrange diet: scientifically arrange the amount and time of diet. Eat regularly and quantitatively every day, and the ratio of breakfast, lunch and dinner should be around 30%, 40% and 30%. Don't overeat or be too hungry. (4) Pay attention to food hygiene: keep the tableware clean; Don't eat spoiled food; Use healthy cooking methods to make food, and eat less pickled, smoked and fried food. (5) Eat slowly, warmly and softly: chew slowly when eating, not too fast; The temperature of food should be suitable, not too cold or too hot; Food should be soft to help digestion. (6) Quit smoking, limit alcohol and drink less tea: Smoking can increase the concentration of carbon dioxide in blood and increase blood lipid; Excessive drinking will increase the probability of cerebral thrombosis; Drinking strong tea stimulates the gastrointestinal tract. 3. Brain-nourishing food for the elderly (dark green leafy vegetables) The metabolism of protein food will produce a substance called cysteine, which is harmless to the body, but too high a content will cause cognitive impairment and heart disease. Moreover, once cysteine is oxidized, it will have toxic and side effects on the arterial wall. Vitamin B6 or B 12 can prevent cysteine-like oxidation, and the vitamin content in dark green leafy vegetables is the highest. [Fish] Fish fat contains omega-3 fatty acids, which can protect the nervous system and help to strengthen the brain. Studies show that people who eat fish at least once a week, especially salmon, sardines and herring, have a much lower incidence of Alzheimer's disease than those who seldom eat fish. Eating fish also helps to strengthen the activity of nerve cells, thus improving the ability of learning and memory. Whole wheat products and brown rice are the best way to enhance the body's nutrient absorption ability. Brown rice contains a variety of vitamins, which is very important for maintaining cognitive ability. Among them, vitamin B6 is the most effective for reducing cysteine level. [Garlic] The energy source of brain activity mainly depends on glucose. In order to make glucose play its due role, it is necessary to have enough vitamin B 1. Garlic itself does not contain a lot of vitamin B 1, but it can enhance the effect of vitamin B 1, because garlic can produce a substance called "alliin" with B 1, and the effect of alliin is much stronger than that of vitamin B 1. Therefore, proper consumption of garlic can promote the conversion of glucose into brain energy. [Eggs] protein contained in eggs is one of the best protein among natural foods. Rich in amino acids needed by human body, egg yolk is rich in calcium, phosphorus, iron and vitamin A in addition to lecithin.