As children, our greatest wish is to hope that our parents are healthy. But how long have you not paid attention to your parents' nutritional status?
According to Yu Plin's Geriatrics, 55% of China's seniors over the age of 65 are at risk of malnutrition or nutrition.
This is due to the fact that on the one hand, with age, the basal metabolic rate gradually decreases, the amount of activity decreases, and the absorption and utilization of nutrients are gradually decreasing; On the other hand, although many elderly people love health, their diet concept is not right.
Today, Xiaoao will talk to you about the common dietary mistakes made by parents and how to eat to be healthier?
Myth 1: Reduce your food intake to make yourself thinner
We often say, "It's hard to buy old money." "Many elderly people who pay attention to health and figure will deliberately reduce their food intake to make themselves more eary, but this is actually a misunderstanding.
First of all, weight loss will cause muscle loss. For older people, sarcopenia can occur once excessive weight is lost. If you have this disease, you are likely to have problems even walking and standing.
Secondly, in the post-epidemic era, hoarding fat is more able to carry the disease. The director of the new crown ward of Beijing You'an Hospital affiliated to Capital Medical University recommends that the elderly should have a certain amount of fat storage to fight infection or disease at critical moments.
Tell your parents to eat like this:
1. Pay attention to adequate energy intake, and protein should account for 30%~50%. Eggs, milk, fish, shrimp, chicken, duck, lean beef, and soybeans are rich in high-quality protein, so eat more.
2. Weigh weight regularly and keep the body mass index (BMI) at 20~26.9. (ps: BMI = weight (kg) ÷ height (m) squared)
Misunderstanding 2: Eat a light diet and do not eat meat
In order to eat healthily, many older people may go to extremes and eat no meat or eat less meat. Not only is this practice unhealthy, it can also lead to malnutrition and weakened immunity.
First, not eating meat will make the protein seriously deficient. In addition to beans, which are rich in protein, there is very little protein in other foods.
Second, animal foods are rich in high-quality protein, n-3 polyunsaturated fatty acids, fat-soluble vitamins, B vitamins, etc., and the growth and development and metabolism of the human body are inseparable from these nutrients.
Tell your parents to eat like this:
1. Daily cooking oil should be 25~30 grams, and peanut oil, rapeseed oil, olive oil, sunflower oil, soybean oil are best eaten.
2. Eat meat mainly lean meat, choose less pork belly. Compared with livestock meat, fish and poultry meat have relatively low fat content and higher unsaturated fatty acid content, which can be preferred. However, when eating chicken and duck, you need to peel the skin, otherwise it will increase fat intake.
3. Use no more than 5 grams of salt throughout the day.
Misunderstanding three: Do not eat fine grains, only coarse grains
Strong satiety, high nutritional value, stable blood sugar, nourishing stomach... The advantages of coarse grains simply poke at the point of health preservation for the elderly. As a result, many elderly people wish to eat coarse grains every day, three times a day, and eat coarse grains 365 days a year.
However, excessive intake of whole grains will prolong gastric emptying time and is not easy to digest, especially eating at night will cause acid reflux and corrode the stomach and esophagus. The elderly belong to the group with relatively weak digestive function, consume too much coarse grains, and are prone to flatulence.
Tell your parents to eat like this:
1. Eat about 150 grams of grain every day, mainly whole grains. Because considering the fragile digestive function of parents, it is recommended to grind whole grains into powder.
2. Oats and potatoes are preferred. Oats are rich in soluble dietary fiber, and potatoes can reduce stool dryness and promote bowel movements.
3. Thickness matching. When making a staple food, you can mix with whole grains, such as steaming rice, and add a handful of millet, brown rice or red beans.
Myth 4: There are many nutrients in the soup
Not only the elderly, but also many young people believe that "eating meat is better than drinking soup", thinking that the nutrients are in the soup. However, soup may not be as nutritious as you think.
The nutrient content of different parts is different, and minerals such as calcium, magnesium, iron and macromolecular proteins are difficult to integrate into water, only in solid foods.
Very few nutrients enter the soup, only a small amount of nutrients are dissolved in the broth, and most of the nutrients are still in the meat.
Therefore, if you only drink soup and do not eat meat, you will not absorb much nutrients.
Tell your parents to eat like this:
1. Eat meat while drinking soup, so that you can absorb more nutrients.
2. The stewing time should not be too long, otherwise the fat in the soup will be too high.
Knock on the blackboard! Nutrients that parents should supplement
1. Vitamin D. Vitamin D not only promotes calcium absorption, but also is closely related to immunity.
2. Calcium. With age, the rate of calcium loss accelerates, parents' digestion and absorption function decreases, and calcium absorption decreases.
3. Protein. As you age, you lose muscle, not only your activity will deteriorate, but your immunity will also deteriorate, so it is especially important to consume enough protein.
4. Iron, vitamin B12, folic acid, vitamin C. Supplementing these hematopoietic raw materials can prevent anemia in parents.
Write at the end
If parents have restricted eating and poor digestion and absorption, they should supplement nutritional supplements for parents under the guidance of professionals.