Scientific diet is the cornerstone of health in later life. The elderly diet pays attention to 10 "appropriate", the following is a detailed introduction for elderly friends.
Food should be mixed. The human body needs to obtain nutrition from different foods. It is recommended that the elderly choose a variety of foods such as cereals, fruits and vegetables, fish and eggs, milk beans and oils, and pay attention to the quality of meat, color, color, taste and dryness.
The quality should be high. High quality does not mean high prices. Taking protein supplements as an example, common milk, eggs, tofu, chicken, duck and fish can provide rich quality protein for the elderly. For meat selection, it is recommended to eat more fish and shrimp, try to use steaming or boil.
Vegetables and fruits should be fresh. Brightly colored fruits and vegetables often contain antioxidants, which can regulate immunity and prevent chronic diseases. Purple is rich in anthocyanins, such as eggplant; green is rich in chlorophyll, lutein, such as spinach; yellow is rich in beta-carotene, such as citrus; red is rich in lycopene, such as tomatoes.
Vegetables and fruits should be fresh. Brightly colored fruits and vegetables often contain antioxidants, which can regulate immunity and prevent chronic diseases. Purple is rich in anthocyanins, such as eggplant; green is rich in chlorophyll, lutein, such as spinach; yellow is rich in beta-carotene, such as citrus; red is rich in lycopene, such as tomatoes.
Drinking water should be diligent. The sensitivity of the elderly to thirst is reduced, so it is necessary to develop the habit of drinking water consciously. Daily diet should be mixed with porridge, soup, soy milk, milk, etc., and add 900~1200 ml of water and light tea separately.
The quantity should be small. The basal metabolic rate of the elderly is reduced. The Chinese Society of Physiology recommends that the total energy intake of people aged 61-70 can be reduced by 20% compared with young adults, and by 30% over 71 years old. Although the amount of food intake is reduced, the variety cannot be reduced.
The food should be fragrant. When you are older, your sense of smell and taste will become dull, resulting in decreased appetite. Therefore, the elderly's diet should be more refined, focusing on color, fragrance, taste and shape. In addition, the quiet and comfortable dining environment and the form of eating together can enhance the dining interest of the elderly.
The texture should be soft. Because the digestive juice, digestive enzymes and gastric acid secretion of the elderly are reduced, it will affect the digestion and absorption of food. Therefore, the texture of the food for the elderly is soft and rotten, and cooking methods such as steaming, boiling, stewing, braising and frying are used.
The temperature should be hot. Old people have poor resistance to cold. Once they eat raw, cold and hard foods, they will affect digestion and absorption, and even cause diarrhea. The optimal digestion and absorption process of food is carried out at temperatures close to body temperature, so a warm diet is best for older people.
The speed should be slow. Chewing slowly helps to ensure the food smashing effect and the important way of stomach health, but also conducive to digestion and absorption. In addition, try to "eat without words" to prevent food from entering the trachea.
The taste should be light. When you are older, you will inevitably have elevated cholesterol and triglycerides. You need to control the oil. The glucose tolerance of the elderly will decrease and you need to reduce the sugar. Many elderly people who are at high risk of hypertension need to reduce salt. In addition, you should avoid eating pickled foods, canned food, fast food, and various cooked foods.
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