"Mom and Dad, I've learned a few famous dishes during this time, you should try them. Xiaohong happily walked out of the kitchen with a pot of braised pork.
It's not the weekend, Xiao Li and his wife have time to see the old people at home.
Lao Li picked up a piece of meat with chopsticks, sighed and put it down.
Now that he is older, the old man complains that he can't eat big fish and meat, and he tosses some green vegetables and white porridge every day, and eats it lightly.
Xiao Li hurriedly said: "Eat green vegetables and cabbage every day, what nutrition can you have." ”
It turned out that his father always listened to his card friends say that people should eat lighter when they are older, especially the elderly.
Xiao Li was not happy after hearing this, you must know that a balanced diet is the most important thing, you must listen to the doctor's scientific diet, you can't blindly eat vegetarian, and then a piece of braised pork was sandwiched into Lao Li's bowl.
So, will it be healthy for the elderly to eat lightly? How can we eat more scientifically?
1. Is it healthier for the elderly to eat lightly?
As we age, especially after middle age, our body's functions begin to decline, and we do not need as much nutrition and energy as when we were younger.
Many elderly people have more problems when they get older, and many people have "three highs", so they think that the trouble comes from the mouth, and they are because of heavy oil and salt, and they eat too much fish and meat, which is caused by poor digestion when they are older.
However, studies by doctors and nutrition experts have shown that being too oily can indeed cause a lot of burden on the body, but the lighter the diet, the better, and an unscientific vegetarian diet will greatly reduce your health.
What the elderly eat should be balanced according to their physical needs. Most older people have reduced anabolism, but their protein and nutrient requirements are normal, so they only get slower energy than less.
Muscle wasting may also be experienced, so more high-quality protein is needed to maintain muscle health.
The food ingested by the human body will mainly be broken down by digestive enzymes, and the digestive function of the elderly has deteriorated compared to when they were young, so they can no longer eat and drink without reservation like the young, which will put too much burden on the stomach.
Second, how to eat is the most scientific
Now that we know that eating a vegetarian diet is actually very detrimental to the body, how to eat with peace of mind and how to eat correctly?
In fact, the daily diet should pay attention to balance and diversity to ensure the full intake of the five basic nutrients, avoid extreme dietary patterns, and appropriately supplement trace elements to ensure the normal operation of other functions.
Older adults should ensure adequate intake of high-quality protein. You can eat fish, eggs, and protein to meet the energy consumption of the day and maintain the normal metabolism of body cells.
Moderate intake of milk and soy products, it is recommended to drink a glass of fresh milk every day, and at the same time consume a moderate amount of soy products to supplement calcium. Now the most feared thing for the elderly is to accidentally fall, the elderly people, the bone has begun to loosen, a fall is a fracture, so calcium supplementation is very important.
Eat more vegetables and fruits, and eat vegetables every day, especially green vegetables, which are also rich in vitamins. The recommended amount of fruit is about 200 grams. Vegetables and fruits are a good help for osteoporosis in the elderly.
The diet should be less oil, limit salt, and avoid heavy oil and heavy salt, which is the so-called light point of eating, because the absorption of the elderly has been degraded, heavy oil and heavy salt will give a great burden to the stomach and intestines, and the daily salt should not exceed 6 grams, and the amount of oil should be limited to 25 grams.
After paying attention to eating, it is necessary to do more physical exercise, delay muscle decay, actively participate in outdoor activities, maintain an appropriate weight, and avoid malnutrition and sarcopenia.
3. Things to pay attention to
Remember to avoid being overly light, and older people should not completely eliminate meat and fats, as these foods contain essential nutrients such as fat-soluble vitamins and essential amino acids.
Older people are just able to absorb nutrients more slowly, not at all.
The elderly should also pay attention to weight changes, and should monitor their weight regularly, if the weight drops more than 3 kg within three months, it should be taken seriously.
Especially nowadays, the elderly are more or less sick with their hearts, and the quick-acting heart pills have become a common thing at home, so you can properly supplement some potassium, potassium can maintain normal muscle and heart function, and bananas and potatoes contain potassium.
The elderly should choose ingredients rich in soluble dietary fiber, such as white fungus and fungus, to relieve constipation. Smooth stool indicates that the body's basic metabolism is relatively healthy.
Summary:
In fact, every age should pay attention to the combination of diet, but the elderly pay more attention. Because as older people age, their physiology, metabolic rate, and nutritional needs decrease. It is a mistake to think that eating only vegetarian dishes and only salt every day is healthy.
Most of the elderly people are slowly losing their teeth, so it is more suitable for the ingredients to be soft and rotten.