How can seniors eat healthily?
With the aging of society, the proportion of elderly people is increasing, and the diet of the elderly is a topic of more concern for young children. People should pay special attention to all aspects of old age, especially diet, healthy diet can achieve a healthy body. So how can seniors eat healthily?
First, the principle of diet and health preservation for the elderly
1. Moderate hunger and satiety
Due to endocrine changes and the relative reduction of digestive enzyme secretion, the elderly have poor ability to regulate hunger and satiety, often low blood sugar occurs when hungry, and the burden on the heart will increase when oversatiety. Especially the vegan elderly, because they eat all plant foods and have poor hunger tolerance, should eat small and frequent meals and eat on time.
Generally, eat at least three meals a day, preferably two or three additional side meals. For the side meal, you can choose soy milk, tofu brain, red jujube lotus heart soup, peanut paste, walnut cheese, sesame paste, various salty and sweet porridge, soft pastries, fruits and other foods. The interval between 3 main meals is 4 to 6 hours, and the side meals are placed between the main meals and 1 hour before bedtime. The elderly have reduced metabolic function and less physical activity, and it is better to be eight or nine points full per meal.
2. The staple food should be coarse
The elderly should appropriately choose coarse grains, such as millet, corn, oats, sweet potatoes. Eating whole grain bread has higher nutritional value than refined white bread, it contains more vitamin B1, thus helping to maintain the good appetite of the elderly and the normal secretion of digestive juices. At the same time, the food fiber contained in it can stimulate the intestine to increase peristalsis, which can prevent dry stools and even constipation due to insufficient dietary fiber.
3. Eat more fiber
In the new pyramid, almost every layer incorporates the symbolic symbol of cellulose whenever possible. Eat more whole grain whole grains, choose brown rice instead of polished rice, and eat more carrots, oranges, apples instead of just carrot juice, orange juice and various other juices. Eat leguminous foods such as broad beans and lentils at least twice a week instead of meat. Due to the gradual decline of intestinal function in middle-aged and elderly people, these high-fiber foods contain lower cholesterol and calories at the same time, thereby reducing the risk of cardiovascular and cerebrovascular diseases and cancer in the elderly.
4. Low-calorie diet
Like the traditional pyramid, the top part of the tower still has the smallest share of fats, oils and sweets that should be promoted, such as more fried food, cakes, biscuits, fast food and various snacks with high calorie but less nutrients, and the elderly should not eat more. The supply of protein should pay attention to each other, so as to achieve a balanced diet, such as cereals, legumes, lean meat, poultry eggs with each other to reduce the intake of saturated fatty acids and cholesterol.
Second, what foods should the elderly not eat at ordinary times
1. Churros
Churros is some of the foods we often eat in the morning, but the elderly are not suitable for eating, the alum in the fritters, is an aluminum-containing inorganic substance, such as regular consumption, it is difficult to be excreted by the kidneys, and then poison the brain and nerve cells, and even cause senile dementia.
2. Curd
Curd milk is also a kind of food that we often encounter in daily life, curd milk is easily contaminated by microorganisms during the fermentation process, and at the same time volatilizes a large amount of salt-based nitrogen, as well as hydrogen sulfide, etc., which are spoilage substances for protein decomposition, harmful to the human body.
3. MSG
The scientific name of monosodium glutamate is sodium oxide, and its main ingredient is glutamic acid, which is not harmful when consumed in moderation. However, some studies have also reported that excessive use of MSG may cause people to have symptoms such as dry mouth and tongue, numbness or headache, nausea, rapid heartbeat, and hot numbness in the neck, and may also inhibit bone growth and affect development.
Kiwi regimen