Health tips: in the process of aging, there are not only changes in metabolism and physiological functions, but also the decline of organic ability to adapt to mediation and resistance. In terms of nutrition, there are some similarities with middle-aged and old people, as well as their special requirements.
1. Heat
After middle age, the basal metabolic rate gradually decreases, and the amount of activity gradually decreases, so the energy supply can be appropriately reduced. Generally, the energy supply can be reduced by 5% for 40-49 years old, 10% for 50-59 years old, and 20% for 60-69 years old. Carbohydrates are the most important and economic source of heat for human body, which can not be lacked, but also can not be too much, so as not to gain weight. Generally, it is mainly composed of grains.
2. Protein
In general, the daily supply of 0.7g-1.0g/kg body weight, especially pay attention to supplement high-quality protein, including lean meat, milk, poultry, eggs, beans, etc.
3. Fat
Generally about 65 grams per day, eat less animal fat, appropriate edible vegetable oil. Too little fat intake will affect the absorption of fat soluble vitamins.
4. Vitamins
Vitamin has a wide range of physiological functions, any kind of vitamin can not be lack, should eat more fresh fruits and vegetables.
5. Minerals
For menopausal women, calcium intake should be paid enough attention to slow down the common osteoporosis in the elderly (detailed in other chapters). Iron plays an important role in hematopoiesis. In recent years, it has been found that zinc has a tonic and excitatory effect on sexual function.