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"Doctor, I've heard that pepper is not good for the elderly, I like to put pepper in cooking, what the hell is going on?"
She is a retired primary school teacher who has been idle at home since retirement, often researching various recipes, especially adding a little pepper to her dishes to add a little spicy flavor.
Facing Aunt Zhang's doubts, doctor Wang Hua smiled and nodded, "Aunt Zhang, you asked this question very well, pepper does have a certain impact on the health of the elderly." Let's start by talking about the specific effects of pepper on the elderly. ”
"Pepper is a common condiment that helps to stimulate the appetite and add flavor to the dish. However, for older adults, excessive consumption of pepper may cause some health problems.
First of all, the capsaicin in pepper can irritate the gastric mucosa, which can easily cause stomach upset, and even gastritis and gastric ulcers. Especially those who already have stomach problems, they should eat less. ”
Aunt Zhang listened attentively and nodded again and again, "In addition to pepper, what other foods do we elderly need to pay attention to?" ”
Dr. Wang continued, "In addition to pepper, there are several types of food that the elderly should eat less. The first category is high-salt foods. According to relevant research data, older adults who consume too much salt for a long time will increase the risk of high blood pressure and heart disease.
The daily salt intake of adults should not exceed 6 grams, and the elderly should best control it below 5 grams. ”
"Many elderly people like to eat sweets, but too much sugar intake can lead to a rise in blood sugar and an increased risk of diabetes. What's more, excess sugar can be converted into fat, leading to weight gain, which in turn can affect cardiovascular health.
It is best to control the daily sugar intake of the elderly to less than 10% of the total energy, that is, about 25 grams. ”
Aunt Zhang nodded and said with understanding: "It seems that the snacks I usually eat are also under control." ”
"Yes, there is a third category of food – high-fat foods." Dr. Wang continued, "Metabolism slows down in the elderly, and excess fat can easily lead to obesity and hyperlipidemia diseases, increasing the risk of cardiovascular and cerebrovascular diseases.
The fat intake of the elderly should account for 20%-30% of the total energy, that is, about 40-50 grams per day, high-fat foods include fried foods, fatty meats, cream, etc., and you should try to put as little oil as possible in your cooking. ”
Aunt Zhang frowned slightly, obviously thinking about her eating habits.
Seeing her expression, Dr. Wang smiled mildly and continued, "In fact, the diet of the elderly should be light, eat more vegetables and fruits, and ensure balanced nutrition. At the same time, moderate exercise is also very important to help maintain good health. ”
"Dr. Wang, are there any other eating habits that I need to pay special attention to in the future?" Aunt Zhang asked contentedly.
Dr. Wang smiled and said, "In addition to controlling the intake of these foods, you should drink plenty of water to ensure that your body is fully hydrated; Eat more fiber-rich foods to help your gut health; You should also pay attention to regular physical examinations to keep abreast of your physical condition. ”
Aunt Zhang nodded with satisfaction, and secretly decided that she must adjust her eating habits and live a healthier life after going back. She stood up and was about to leave the consultation room, when she suddenly turned around and asked, "By the way, doctor, I've been having a little insomnia lately, is it also related to my diet?" ”
Dr. Wang nodded and explained, "Insomnia does have a relationship with diet. It is recommended that you drink less drinks such as tea water and coffee at night, as the caffeine in these drinks stimulates the brain and interferes with sleep.
At the same time, you can drink a glass of warm milk before bedtime, which helps to relax the nerves and promote sleep. Maintain a good routine so that your sleep quality will improve. ”
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