Health tips: the theory of healthy diet for the elderly is complex and simple. At ordinary times, as long as you pay attention to 11 points, you can be less sick and suffer less.
1、 A little less. The amount of saliva secreted by the elderly is 1 / 3 of that of the young, and the secretion of gastric juice is also reduced to 1 / 5 of that of young people. Therefore, if you eat more, you will feel bloated and indigestible. Therefore, the intake of each meal of the elderly should be reduced by about 10% compared with that when they are young, and at the same time, they should eat less and more meals.
2、 Better quality. Protein plays an important role in maintaining normal metabolism and enhancing body resistance in the elderly. The average old people need 1g protein per kg body weight, which should be mainly from fish, poultry, eggs, milk, soybeans and other high-quality protein sources.
3、 More vegetables. Eating more vegetables is good for cardiovascular protection and cancer prevention. The elderly should eat no less than 250 grams of vegetables every day.
4、 The food should be light. The old people's taste function has declined, often eating and tasteless, always like to eat heavy food to enhance appetite, thus inadvertently increased the intake of salt. Eating too much salt will increase the burden on the kidney, may reduce the barrier function of oral mucosa, and increase the survival and diffusion probability of cold virus in the upper respiratory tract. Therefore, the daily salt intake of the elderly should be controlled at about 5g, and at the same time, they should eat less soy sauce and other salty food.
5、 There are a few varieties. We should give consideration to both meat and vegetable, and match the thickness. The more miscellaneous the varieties, the better. Daily main and non-staple food (excluding seasoning) should not be less than 10 samples.
6、 The food tastes better. The term "Xiang" here does not refer to the use of seasonings such as salt and monosodium glutamate, but the proper addition of onion and ginger to the dishes. People's five senses are interlinked, and we can use smell to make up for the lack of taste.
7、 The food is hot. Raw and cold food is often cold, eating more will affect the digestion and absorption of the spleen and stomach, and even cause damage. Therefore, the elderly should try to avoid eating raw and cold food, especially in the severe winter.
8、 The rice should be thin. The porridge made of rice is not only palatable and easy to digest, but also has the effect of strengthening spleen and stomach, generating fluid and moistening dryness, which is beneficial to longevity. But the elderly can't stop eating porridge because of this. After all, porridge is mainly water, and there are very few 'dry goods'. Under the condition of the same stomach capacity, the nutrition of congee with the same volume is much different from that of steamed bread and rice. In the long run, it may lead to malnutrition.
9、 Eat slowly. Chew slowly, easy to produce a sense of fullness, can prevent eating too much, so that food digestion better.
10、 Breakfast is better. Breakfast should account for 30% ～ 40% of the total calories of the whole day. The quality and nutritional value of breakfast should be higher and more refined. It is not suitable to eat greasy, fried, dry hard and stimulating food.
11、 Breakfast for dinner. "Stomach disharmony, night restlessness", dinner too late, not only affect sleep, heat accumulation, but also easy to cause urinary calculi. The peak period of calcium excretion is 4-5 hours after meals. If you eat too late or often eat supper at night, the elderly may have gone to bed when the peak of calcium excretion comes. The best time of dinner for the elderly should be 6:7 p.m., and should not eat or eat less supper.