1. The food should be fragrant.
Old people have poor taste and appetite, and often feel lack of nutrition and taste when eating. Therefore, cooking for the elderly should pay attention to color, fragrance and taste.
2. Better quality
The metabolism of the elderly is mainly catabolic, and more protein is needed to make up for the consumption of tissue protein. If you eat more chicken, fish, rabbit, mutton, beef, lean pork and bean products, the protein contained in these foods is high-quality protein, which is rich in nutrition and easy to digest.
3. The quantity should be small
Studies show that overeating is harmful to health, and it is appropriate for the elderly to be 80% full at every meal, especially at dinner.
4. More vegetables
Fresh vegetables are healthy friends of the elderly. They are not only rich in vitamin C and minerals, but also contain more cellulose, which plays an important role in protecting the cardiovascular system and preventing cancer and constipation. The daily intake of vegetables should be no less than 250g.
5. Food should be miscellaneous
Protein, fat, sugar, vitamins, minerals and water are six essential nutrients, which are widely found in various foods. In order to absorb nutrition in a balanced way and keep healthy, we should eat a variety of foods. If possible, keep about 10 kinds of main and non-staple foods every day.
6. The taste should be light
Some elderly people are heavier, but they don't know that eating too much salt will increase the burden on the heart and kidneys, which will easily lead to an increase in blood pressure. In order to be healthy, the elderly generally eat 6 to 8 grams of salt every day.
7. Food should be rotten
Old people's teeth often loose and fall off, masticatory muscles weaken, digestive juice and digestive enzymes secretion decrease, and gastrointestinal digestive function decreases. Therefore, the food should be cooked before drinking.
8. Eat fruit.
All kinds of fruits are rich in water-soluble vitamins and trace elements, which play a great role in maintaining the pH balance of body fluids. In order to keep healthy, you should eat some fruit between meals.
9. Eat while it's hot.
The elderly have poor resistance to cold, such as eating cold food, which will make the blood vessels in the stomach wall contract, reduce blood supply, and reflexively reduce the blood circulation of other organs, which is not good for health.
10. Eat slowly.
Some old people are used to eating fast food and swallowing it without chewing it thoroughly, which is not good for their health after a long time. Chew slowly, reduce the burden on the stomach and promote digestion. In addition, chewing slowly is also easy to produce satiety, preventing eating too much from affecting your health.
2 Old people do six things before going to bed and live a hundred years easily.
1, take a walk
Walking calmly for 10-20 minutes will make blood circulate to the body surface, and the skin will "live" after sleeping. After lying down, you don't read books and newspapers, you don't think about problems, your brain activity decreases, and you fall asleep faster.
2. Brush your teeth, wash your face and wipe your body
Brushing your teeth before going to bed is more important than brushing your teeth in the morning. It can not only remove oral deposits, but also help protect your teeth and sleep peacefully. After watching TV, wash your face and wipe your body to protect your skin and make your sleep comfortable and relaxed.
Step 3 drink a cup of milk with honey
In ancient times, there was a folk proverb: "Salt soup in the morning, honey in the evening." In other words, drink light salt water early and honey water late. According to the research of foreign medical experts, milk contains l- tryptophan, which can promote sleep. Drinking a glass of milk with honey before going to bed 1 hour is helpful to sleep. Honey helps to keep blood sugar balance all night, thus avoiding waking up early, especially for the elderly who often suffer from insomnia.
4. Open the window for ventilation
Keep the air in the bedroom fresh. When it is windy or cold, you can open it for a while and close it before going to bed to help you sleep soundly. But be careful not to sleep with your head covered.
Step 5 Wash your feet (rub your feet)
There is a folk saying, "It is better to take sleeping pills than to iron your feet before going to bed", "It is better to take tonics than to wash your feet before going to bed", "Leave trees to protect your roots and people to protect your feet" and so on. Foreign doctors call the foot "the second heart of the human body" and "the pump of the heart", and highly praise the health care function of the foot. Traditional Chinese medicine believes that more than 60 acupoints on the feet are closely related to internal organs. If we can get into the habit of washing feet and massaging feet and toes with warm water (40-50℃) before going to bed every day, we can promote blood circulation, relax muscles and tendons, and restore the balance of Yin and Yang. For the elderly, it has the effect of getting rid of diseases and strengthening the body.
Step 6 comb your hair
Ancient doctors proved that there were many acupoints on the head. By combing, it can play the role of massage stimulation, calming the liver and calming the wind, inducing resuscitation and relieving pain, and improving eyesight. Combing the scalp with fingers in the morning and evening until it is red and hot can dredge the blood flow in the head, improve the thinking and memory ability of the brain, promote hair root nutrition, reduce hair loss, eliminate brain fatigue and fall asleep early.
How do the elderly arrange their diet?
Vegetables that the elderly should often eat.
Kelp reduces blood fat. Kelp is indeed a vegetable with high nutritional value. Kelp grows in seawater and is a kind of seaweed with very high iodine content. Kelp is also rich in crude protein, sugar and calcium. It is several times that of spinach and rape. Sodium alginate in kelp has the functions of lowering blood pressure and preventing leukemia and bone pain. Kelp starch has the function of lowering blood lipid, which helps to prevent arteriosclerosis and lower cholesterol. Cold salad and soup are common ways to eat, but people with spleen and stomach deficiency and cold and pregnant women should not eat too much.
Mushrooms can prevent cancer. Mushrooms were domesticated and cultivated for the first time in China. They have a long history in China, and are called "the king of mushrooms" because of their rich nutrition and delicious taste. Emperor Zhu Yuanzhang of the Ming Dynasty often ate this vegetable and thought it was a "longevity dish". Mushrooms "benefit qi without hunger, cure wind and break blood, benefit stomach and help food", which is commonly used by the people to treat headache and dizziness. Modern research has proved that Lentinus edodes can regulate human immune function, reduce the possibility of inducing tumors, and play an anti-cancer role.
Purslane sterilization. Portulaca oleracea, also known as five elements grass and long-lived vegetables, is widely distributed in China and can be eaten both fresh and dry. It is a good wild dish recorded in ancient books. Portulaca oleracea can be fried with shredded pork or made into soup with eggs and shredded pork. Delicious, crisp and tender. Portulaca oleracea not only contains protein, fat, sugar, crude fiber, calcium, phosphorus, iron and other nutrients, but also has high pharmacological effects. Portulaca oleracea contains a lot of norepinephrine, potassium salt and rich citric acid and malic acid, which can keep blood sugar stable, lower blood pressure and protect the heart.
Snacks that the elderly should often eat.
Chestnut: Chestnut is known as the "king of thousands of fruits", and its mellow and sweet taste is always unforgettable. With the growth of age, the physical function of the elderly declines. Chestnuts can strengthen the spleen and stomach, promote blood circulation and stop bleeding, and also have a good effect on kidney deficiency, which is very helpful for elderly diabetic patients with kidney deficiency. Therefore, sugar fried chestnuts are a good snack for the elderly.
Walnuts, almonds and peanuts: These nuts are rich in unsaturated fatty acids, which are very beneficial to the heart of the elderly. Grandparents have worked hard all their lives, so it's time to stand on their own feet. In the winter afternoon, I lay in an easy chair and basked in the sun leisurely. I picked up nuts such as walnuts, almonds and peanuts and tasted them. With the sweet and delicious taste of nuts, my sense of happiness is even stronger.
Kumquat cake and persimmon: Kumquat cake and persimmon are very common and cheap, but don't underestimate them. They have great medical assistance, which is very beneficial to the health of the elderly. Let's talk about kumquat cake first Kumquat cake is pure green food without any additives. Bright golden yellow is enough to arouse people's appetite. The sweet taste and the effect of digestion, resuscitation and phlegm elimination are even more talked about. Besides, persimmons are of course familiar to elderly people with hypertension. It can improve the cardiovascular system and improve the symptoms of dry stool.
4. Fruits and vegetables that are most suitable for the elderly to reduce blood fat
Onions: Raise good cholesterol.
Onion is a rare vegetable containing prostaglandin A. Prostaglandin A is a strong vasodilator, which can soften blood vessels, reduce blood viscosity, increase coronary blood flow and promote the excretion of sodium salt and other substances that cause hypertension, so it can not only regulate blood lipid, but also reduce blood pressure and prevent thrombosis. What's more, onion contains an onion oil, which can not only lower cholesterol and improve atherosclerosis, but also increase the content of "good cholesterol"-high density lipoprotein.
Apples: Absorb excess cholesterol
Apple is a "fat-reducing fruit" that people easily ignore. Its lipid-lowering effect stems from its rich pectin, which is a water-soluble dietary fiber that can combine with bile acids, absorb excess cholesterol and triglycerides like a sponge, and help it excrete.
Pectin can also be combined with other cholesterol-lowering substances, such as vitamin C and fructose, to enhance the effect of lowering blood lipid.
In addition, the acetic acid decomposed by apples is also beneficial to the catabolism of cholesterol and triglycerides.
However, in order to regulate blood lipids, we don't need to be "ascetics". Except vegetables and fruits, seafood, meat and snacks, you can enjoy them with peace of mind as long as you choose them properly.
Salmon: Reducing triglycerides is a good hand.
Salmon is rich in omega-3 unsaturated fatty acids, which can reduce blood triglyceride level, increase high density lipoprotein cholesterol and enhance vascular elasticity.
Among freshwater fish, carp is a highly recommended lipid-lowering food. Although carp has a high fat content, most of them are unsaturated fatty acids, which can help eliminate blood vessel "garbage" and lower cholesterol.
Tip: The cholesterol content of various shellfish is different. Scallops and mussels are low in cholesterol and can be eaten in moderation. Shrimp, crab and squid have high cholesterol, so it is best to eat less.
Skinned chicken: can remove most of the fat.
Compared with red meat such as pigs, cows and sheep, poultry meat (white meat) containing more unsaturated fatty acids is certainly more suitable for people with dyslipidemia. But when eating poultry meat, you must remember to peel it. Chicken is the best source of protein, and peeling can remove most of the fat, so it is the first choice of poultry meat. But even if ducks and geese are peeled, they still contain more fat, so they should eat less.
Tip: Egg yolk is rich in cholesterol, while protein is basically free of cholesterol.
Peanut: Phytosterol Beats Cholesterol
Peanut is rich in phytosterol, which is a common steroid compound in dried fruits and can compete with cholesterol, thus inhibiting the absorption of cholesterol and lowering the blood cholesterol level. In addition, peanuts are rich in unsaturated fatty acids, choline, lecithin and other nutrients, which can decompose cholesterol in the human body into bile acids and excrete them.
Tip: Walnuts, sesame seeds, almonds and hazelnuts are also very suitable snacks for people with dyslipidemia. Sesame, for example, is rich in linoleic acid and lecithin, which can lower cholesterol in the blood. Sesamin can inhibit the absorption and synthesis of cholesterol and improve the condition of hyperlipidemia.
Five kinds of sports for the elderly
1. cardiotonic exercise
Cardiotonic exercise refers to a continuous and rhythmic exercise, such as walking, running, cycling, swimming and dancing. The main function of cardiotonic exercise is to enhance cardiopulmonary function and improve physical endurance.
In other words, you used to walk 2.5 kilometers (5 miles), but now you can walk 5 kilometers (10 miles) after exercise. I used to walk to the fourth floor, but now I can't breathe on the sixth floor. This shows that through this kind of exercise, your cardiopulmonary function is more tolerant of physical activity. At the same time, strenuous exercise consumes calories, which helps to lose weight and achieve the goal of energy balance. Cardiotonic exercise is the basis of exercise, and what people usually call physical exercise is mainly cardiotonic exercise.
2. Strength (weight-bearing) exercises
Different from aerobic exercise, strength exercise is mainly to strengthen the muscles, bones and connective tissues of the body. Strength exercise is a weight-bearing exercise, including lifting barbells, dumbbells, weight lifting machines, stretching rubber bands and so on. Strength training, like aerobic exercise, is very effective for losing weight and maintaining normal weight.
Weightlifting can strengthen the skeletal muscle of a certain part of the body, increase the energy metabolism of the body and reduce fat storage; It can stimulate bone proliferation and calcium salt deposition, and slow down or even reverse the occurrence of osteoporosis. Strength exercises can also strengthen the stability of joints, relieve the pain caused by arthritis and improve the function of joints by strengthening the muscles around the joints, which has a positive effect on preventing the elderly from falling and maiming.
3. Flexible exercise
Flexibility exercise, also called stretching exercise, is a kind of exercise to relax muscles and bones, which is especially important for middle-aged and elderly people to maintain flexibility. Different from the other two kinds of sports, flexible exercise is a kind of relaxation exercise, which relaxes people's stiff body, including tendons and ligaments in back, knee joint, hip joint, shoulder joint, cervical vertebra, lumbar vertebra and other parts, increases the range of motion of limbs, and makes people feel light-footed and agile.
Flexibility exercise can relax the bones and joints of human body, make people's posture soft and the range of motion of limbs normal. This is why some middle-aged and elderly people who have been trained in dance are more energetic than ordinary people in body shape and walking posture. The basis of dance training is flexible stretching.
4. Balanced and stable exercise
This kind of special training includes the balance of human body, the coordination of head and hands and feet, and the consistency of eyes and hands and feet. It is a necessary measure for the elderly to improve their balance and posture stability and prevent and reduce falls.