The elderly have weak intestines and stomachs, and their appetite is not very good. Therefore, health preservation is very important. What should be paid attention to in their daily diet? Let's have a look.
1. What to eat, how much to eat?
That is, the variety and quantity of food. Each person's height, weight, labor intensity and health condition are different, and the variety and quantity of food needed are also different. To know the accurate diet plan, it is better to go to the Nutrition Department of the big hospital to see the nutrition consultation clinic. The nutritionist will make an individualized nutrition plan according to your situation, and calculate the accurate food variety and quantity.
2. How to eat?
The digestive and absorptive capacity of the elderly is decreased. It is generally recommended to take a small amount of more meals, and add meals 1-2 times on the basis of three meals, that is, '3 + 1' or '3 + 2' mode. Cooking should be steam, boil, stew, stew, mix and other methods.
3. Balanced nutrition
It's not all plain food. Old people should pay attention to eating meat in proper amount. They should eat an egg every day or the next day (without egg yolk), drink milk (yogurt is preferred) and eat soy and bean products every day, and increase the intake of vegetables, fruits and potatoes.
4. Sufficient drinking water
Drink no less than 6 cups (200ml per cup) of water every day. The first choice is boiled water and light tea. Take the initiative to drink. Don't wait for thirst to drink. Increase the amount of drinking water after sweating, and drink less sugary drinks.
5. Reasonable choice of health food
Choose regular health care products according to the health care functions you need. Don't blindly believe in the lobbying of salesmen. Health food can't replace a reasonable diet.
6. Food safety is the most important
Old friends should pay special attention to eating fresh and healthy food, do not be afraid to waste and eat rotten, deteriorated and expired food. It is better not to eat leftovers. If you want to eat, you should also refrigerate them and eat them within 24 hours after heat penetration. It is better not to stay overnight for cooked vegetables to reduce the intake of nitrite. Eat less salted, smoked, charred, moldy food, such as bacon, preserved fish, pickles, barbecue, etc.
Misunderstanding of daily diet of the elderly
1. No meat or seafood
The body of the elderly is in a negative nitrogen balance, especially high-quality protein is needed to make up for the lost protein due to catabolism and maintain the normal function of the body. Lean meat and seafood are excellent sources of high-quality protein, so it's OK to control the quantity. For the vast majority of the elderly who are basically healthy, it's acceptable to have 1-2 lean meat a day and no more than 200 grams of seafood once a week. You don't need to worry too much about abnormal blood lipid and gout.
2. Two extremes of staple food
Some old people only pay attention to taste and preference for three meals a day, while some old people are keen on various health care consultation, and three meals are coarse grains, coarse grains, coarse grains and potatoes. These two extremes are not good for the body. If you eat too much healthy coarse food, you will easily suffer from gastrointestinal discomfort and even intestinal obstruction. It's better to mix coarse and fine grains, each accounting for half of the total, and the elderly have weak digestive function. Even coarse grains should be made as fine as possible.
3. Reject milk and eggs
Because of the diarrhea caused by lactose intolerance, many old people are afraid of dairy products, but milk is one of the best calcium supplement foods, and the old people are the common lack of calcium. It is recommended to drink yogurt, or nutritious soothing milk. If you have time to be patient, you can also use cow milk and noodles to make steamed bread. Eggs are all nutritious food. According to foreign research, one egg a day will reduce the risk of Alzheimer's disease. If you're worried about cholesterol, limit it to 3-4 a week.