Knowledge of healthy diet for the elderly
1. Eat more rice and supplement nutrition with snacks.
Because of poor chewing and swallowing ability, the elderly often can't eat much at a meal and eat for a long time. In order to get enough calories and nutrition for the elderly every day, nutritionists suggest that the elderly eat 5-6 meals a day, and prepare some simple snacks between meals, such as low-fat milk biscuits (or nutritious oatmeal), low-fat milk oatmeal, or tofu pudding, soybean milk and eggs, or eat small pieces of fruit or fruit paste mixed with yogurt.
2. Replace some animal proteins with bean products.
The elderly must limit the intake of meat, and part of the source of protein should be beans and bean products (such as tofu and soybean milk). In the diet of the elderly, each dinner should contain at least 170g of high-quality protein (such as lean meat, fish, eggs, tofu, etc. ), and vegetarians should get high-quality protein from beans and nuts (peanuts, walnuts, almonds, cashews, etc.). ).
The staple food is made of vegetables.
In order to facilitate the elderly to chew, try to choose soft vegetables, such as tomatoes, loofah, wax gourd, pumpkin, eggplant and green leafy vegetables, and cut them into small pieces or plane them into filaments before cooking. If the elderly usually take porridge or noodle soup as their staple food, they can add 1 ~ 2 kinds of vegetables to cook together every time, and ensure that they eat at least 500 grams of vegetables every day.
4. Eat 350 grams of fruit every day
Fruit is a food that the elderly often ignore. Some soft fruits, such as bananas, watermelons, peaches, papayas, mangoes and kiwis, are very suitable for the elderly. You can slice the fruit or scrape it into mud with a spoon. If you want to make juice, you must pay attention to controlling the amount. You can add some water to dilute it when making juice.
5. Appropriate vitamin B supplementation
Recent studies have gradually shown that vitamin B is closely related to cardiovascular diseases, kidney diseases, cataracts, brain function degradation (cognition and memory) and mental health that are prone to occur in the elderly.
No matter getting sick, taking medicine or after surgery, it will cause a lot of loss of vitamin B, so for the sick elderly, special attention should be paid to vitamin B supplementation.
Raw grains and nuts are rich in vitamin B, so when preparing three meals for the elderly, you might as well add some brown rice and germ. You should cook porridge with white rice, or break a small amount of nuts into powder in a blender and add them to oatmeal to cook oatmeal.
Restrict oil intake
Old people should mainly eat vegetable oil (avoid fat, animal fat, lard and butter), and cook food less by frying.
In addition, the fat content of desserts and cakes is also high, and the elderly should try to eat less such high-fat snacks. Polyunsaturated fats (such as corn oil and sunflower oil) and monounsaturated fats (such as olive oil and peanut oil) are best eaten alternately to absorb various fatty acids in a balanced way.
7. Eat a light diet and eat less spicy food.
Old people who are not sensitive to taste often feel tasteless when eating. When food comes up, salt is suddenly added, which is easy to ingest too much sodium and bury the hidden danger of high blood pressure.
You can make more use of some fragrant vegetables, such as coriander, mushrooms and onions, to scramble eggs or make soup and porridge. The use of white vinegar, fruit vinegar, lemon juice, orange juice or pineapple can also change the taste of food.
Although spicy spices can arouse appetite, eating more of these foods can easily lead to imbalance of water and electrolyte in the body, dry mouth, irritability and poor sleep, so it is advisable to eat less.
8. Add more water during the day.
Many elderly people don't drink much water all day because they are worried about urinary incontinence or frequent toilet trips at night.
In fact, the elderly should be encouraged to drink more boiled water during the day, or make some herbal tea (try not to put sugar) to change their taste, but drink less sugary drinks.
Drink less water after meals to avoid going to the toilet at night and affecting sleep.
9. Take multivitamins every day.
There are great differences among the elderly, and the nutrients that different elderly people need to supplement are also very different with long-term medication.
It is the most basic and safest way to strengthen nutrition for the elderly to take a variety of vitamin supplements every day, especially vitamin B supplements, antioxidant vitamins C and E, calcium to maintain bones, zinc to enhance immunity, etc.
Don't take high-dose single supplements without authorization, especially fat-soluble vitamins A, D and E. If you eat too much, it will accumulate in the body and even cause toxicity.
Health sports knowledge of the elderly
1. Exercise? Four bogeys?
Avoid weight-bearing exercise. Old people's motor organs degenerate, and they are prone to fracture when carrying out weight-bearing exercise, damaging joints, muscles and ligaments. Second, avoid holding your breath. If the elderly hold their breath in sports activities, it is easy to damage the respiratory muscles, leading to alveolar rupture and bronchial hemoptysis. Three bogeys: fast exercise. The old people's myocardial contractility is weakened, the elasticity of blood vessel wall is decreased, the official cavity is narrow, and the blood force is increased, which will inevitably increase the burden on the heart. In addition, the function of respiratory system has been weakened, vital capacity and ventilation will be reduced, and insufficient oxygen supply will easily lead to fainting. Four taboos: struggle and competition. Competition and resistance activities will inevitably lead to intense excitement of nerves, and at the same time stimulate the winning heart that pays the greatest physical strength, which is easy to make the elderly unable to cope with it and even have accidents.
2. Choose a suitable exercise plan.
It is best for the elderly to have a comprehensive physical examination before exercise, and then choose the appropriate sports according to their physical condition. At the same time, the results of physical examination can be used as an objective index before exercise, which is convenient to compare with the situation after exercise and judge the effect of exercise. The sports of the elderly must be chosen according to their own health, conditions and hobbies. Generally speaking, it is advisable to choose sports that can get good exercise for all joints and muscles, rather than sports with excessive exercise intensity, too fast speed and fierce competition.
3. Exercise should be gradual.
Taking part in physical exercise must not be eager for success, but must be carried out purposefully, planned and step by step in order to achieve satisfactory exercise results. The amount of exercise should be small at first, and then gradually increase after getting used to it. After a period of exercise, if you feel feverish and slightly sweaty during the exercise, you will feel relaxed, comfortable, have a good appetite and sleepy after the exercise, which shows that the exercise is appropriate and the effect is good, so you must stick to it. Exercise movements should be from easy to difficult, from simple to complex, from slow to fast, and the time should be gradually increased. Every exercise should pay attention to the combination of static and dynamic, static and dynamic. In addition, we should also master the essentials, skills and practice methods of movements.
4. Exercise according to the exercise prescription
Because of the exercise prescription, we can exercise purposefully, planned and scientifically. In the case that exercise prescription cannot be issued, physical examination and exercise load test must be strictly carried out before physical exercise. At first, the amount of exercise should be small and gradually increase until the effective intensity and time are effective.
5. Exercise should be persistent.
If you want to achieve good results through physical exercise, you must persevere. It is best to keep exercising every day for about half an hour at a time; When you are really in trouble, you should exercise at least three times a week. At the same time, it is necessary to arrange the time reasonably, form a good habit of exercising on time, and pay attention to mastering the appropriate amount of exercise.
6. Strengthen medical supervision during exercise.
Strengthening medical supervision is for safety and preventing excessive fatigue or accidental injury. After exercise, if you are in a good mood, cheerful, slightly tired, have a good appetite and sleep, have a steady pulse and normal blood pressure, it means that you can exercise properly and keep exercising. If there are symptoms such as headache, chest tightness, heartburn discomfort, loss of appetite, poor sleep and obvious fatigue after exercise, it means that the exercise is too large and should be adjusted in time or temporarily stopped for a period of time.
Nutritional recipes suitable for the elderly
Mushroom tofu
/composition/
South tofu, mushrooms, magnolia slices, sesame oil, broth
Salt, monosodium glutamate, onion, sugar, wet starch.
/step/
1, cut tofu into small cubes, put it in a boiling water pot and cook it slightly, then take it out and dry it.
2, mushrooms, magnolia slices of water, mushrooms to root, everything three, magnolia slices cut into filaments.
3. Put oil in a hot pot, stir-fry chopped green onion first, then add mushrooms, Flos Magnoliae, salt and broth.
4. Boil the tofu, add monosodium glutamate and sugar, thicken it, and drizzle with sesame oil.
Fried tofu with eggs
/composition/
Tender tofu, eggs, monosodium glutamate, salt, chopped green onion, Jiang Mo.
/step/
1, add a little oil to the pot, add tender tofu, chopped green onion and Jiang Mo, stir fry, add salt and monosodium glutamate.
2. When the bean curd is fried to slightly Huang Gan color, add the eggs and stir fry together.
3, other ingredients such as mustard tuber, kohlrabi, mushrooms, shrimp, minced meat, assorted pickles, shrimp skin, etc. You can choose one or two, and pay attention to add chopped green onion and Jiang Mo to help the fragrance.
Pork bone spinach soup
/composition/
Ingredients: 500g pork spine or ribs, 50g ham and pepper.
Salt and spinach100g
/step/
1. Chop pig bones, soak them in boiling water, take them out and drain them. Cut the ham into strips. Wash spinach and cut into pieces.
2. Put the pig bones into the pot, add appropriate amount of water and boil into thick soup.
3. Put the spinach and ham strips into the pot, season with pepper and salt, and serve after boiling.
/efficacy/
This soup contains protein, calcium, iron, vitamins and carotene. It is nutritious and has the functions of supplementing iron, enriching blood, filling marrow and strengthening bones. It is a good product for nourishing and recuperating.
Stewed fish with tofu
/composition/
Carp, tofu, leek, garlic
Soy sauce, salt, cooking wine
/step/
1. Take the carp out of the refrigerator and thaw it, and cut the tofu into small pieces; Chop onions and garlic
2, put the base oil in the pot, put the carp in the pot, and fry it on low heat. When the sides of the fish are slightly Huang Shi, add minced garlic.
3. Add a spoonful of ginger, cooking wine and soy sauce, and add about 2 small bowls of water.
4. Put the tofu into the soup evenly, add appropriate amount of salt, simmer for about 15 minutes on low fire, let the fish and tofu fully taste, and then collect the juice on high fire.
/efficacy/
1, tofu is a well-known high-calcium food. As long as you eat 200 grams of tofu, you can meet the daily calcium requirement of13, which is more than drinking half a catty of milk.
2. The abundant vitamin D in fish can enhance the absorption of calcium by human body. Therefore, stewed fish with tofu is not only delicious, but also a perfect match for supplementing calcium and strengthening bones.
3. It should be reminded that when choosing tofu, you should choose south tofu or north tofu with high calcium content.
Rotting cabbage
/composition/
Chinese cabbage, shredded pork, starch, oil and salt.
/step/
1. First, wash the cabbage, separate the leaves on the side of the cabbage and cut them into filaments.
2. Then, put the wok on a big fire, pour in vegetable oil, add shredded pork and disperse, add a little cooking wine and stir-fry until it is 80% cooked, add pork soup to boil, then turn the fire down until the shredded pork is slightly soft and rotten, then change the fire and add cabbage. Those who like vermicelli can also add a little.
3. Add a little salt, cook for 15 minutes, pour in the cut Chinese cabbage leaves, continue to cook for about 3 minutes, add monosodium glutamate and water starch, gently stir, and take out the pot and put into bowls.
/efficacy/
Rotten cabbage is actually shredded cabbage. Because this dish is soft, rotten and delicious, it melts in the mouth and the nutrients are easily digested and absorbed by the human body. Therefore, it is very suitable for the elderly with bad oral cavity.
Flammulina velutipes scrambled eggs
/composition/
300g of Flammulina velutipes, 0/00g of egg/kloc-,20g of green onion and 3g of soy sauce.
Olive oil 30g, chicken essence 2g, salt 3g, garlic 10g.
/step/
1, Flammulina velutipes slightly cut some old roots, washed and drained, and then cut into small pieces.
2. Break up the eggs, add some salt and stir well.
3. Heat the oil pan and pour in the egg liquid. Fry slowly until the bottom of the egg mixture is solidified.
4. Turn over and fry for 15 seconds, then break the egg roll and put it out for use.
5. Start the oil pan again. Add chopped green onion, stir-fry fragrant garlic, pour in Flammulina velutipes and stir-fry a few times.
6. Pour in the eggs to be used, stir fry until the Flammulina velutipes become soft, add some soy sauce and salt, and stir well.
7. Add some chopped green onion and you can start the pot. Simple but delicious.