Eat more fish
Fish is tender and chewy, suitable for the elderly. In 200 1 year, the American Geriatric Heart Association advised adults to eat fatty fish at least twice a week, including salmon, tuna, mackerel, American eel, freshwater sturgeon, sardines, freshwater trout, halibut, swordfish, black cod and big snakehead.
People, especially the elderly, should eat fish often. If you can't tell the kind of fish, you can choose something oily or dark.
Eat more edible fungi
Wild edible fungi have been recognized and eaten by people for thousands of years. Edible fungi have the characteristics of high protein, low fat and low calorie, and are also rich in vitamins, minerals and essential amino acids. Modern medical research believes that edible fungi have the functions of strengthening brain, enhancing immunity, strengthening stomach and spleen, protecting liver and tonifying kidney. Therefore, it is recommended that elderly friends eat more fungus food.
There are many kinds of edible fungi, mainly divided into mushrooms, mushrooms, fungus and so on. Common mushrooms, straw mushrooms, Flammulina velutipes, auricularia, tremella, Hericium erinaceus, Tricholoma matsutake, termites, boletus and coral mushrooms are all edible fungi. At present, there are few wild edible fungi, but there are more and more kinds of artificially cultivated edible fungi, which are delicious, nutritious and reasonable in price. You can choose according to your own preferences.
Drink plenty of water
Water is an indispensable substance for human life activities. When you get older, the water in your body will gradually decrease, even 30% ~ 40% less than when you were young. So the elderly should consciously remind themselves to drink more water. You should drink at least 800 ml of water a day, mostly once in the morning and once in the evening, a few times, and don't concentrate on drinking a lot of water. Drinking a cup of boiled water in the morning is especially good for your health. However, we should gradually reduce the amount of drinking water in the afternoon and try to drink less water at night, so as not to affect the quality of sleep.
Here, I would like to remind the elderly who suffer from diseases such as renal insufficiency and glaucoma to strictly control the amount of drinking water. Please consult your attending doctor for details.
Drink more soup
Now there is a saying that "soup before meals is better than medicine", which makes sense. Digestive tract is the only way for food. Drinking a few mouthfuls of soup before meals is equivalent to adding some "lubricants" to the digestive tract, so that food can be swallowed smoothly and dry and hard food can be avoided to stimulate the mucosa of the digestive tract.
Eating soup from time to time is also good for your health, which helps to dilute and stir food, thus contributing to the digestion and absorption of food. If you don't drink soup before and during meals, a large amount of gastric juice will make you feel thirsty. At this time, if you drink a lot of soup and water, it is not conducive to the digestion and absorption of food.
It is suggested that the habit of drinking soup before and during meals can reduce the occurrence of digestive system diseases such as gastritis.
But drinking soup before and during meals is different from soaking dry rice or other hard food. When chewing food, be sure to chew it carefully to make it fully mixed with saliva, which is beneficial to the digestion of food. Drinking soup and soaking rice without chewing will undoubtedly increase the burden on the stomach, which will lead to indigestion and even stomach trouble over time.
Of course, drinking soup varies from person to person, and it is also important to master the amount. Generally speaking, half a bowl of soup is enough for lunch and dinner, and you can drink more for breakfast. Drink soup slowly with meals, a few times.