Article 2 of the Law on the Protection of the Rights and Interests of the Elderly stipulates that citizens of the People's Republic of China who have reached the age of 60 are all elderly.
But some population-related scientific research will take the age of 65 as the dividing line for the elderly.
In each of our extended families, there are more or less older people over 65 years old.
We often wish the elderly a long life, but what we really expect is not only for the elderly to live, but for a healthier, higher quality life.
For the elderly, how should the diet be arranged in a state where the physiological needs and functions are very different from those of young age?
Today, this article is written for everyone who wants to take care of the elderly.
According to the data of China's sixth census, by 2015, there will be about 137 million elderly people over the age of 65 in our country, accounting for 10.1% of the total population.
Importantly, Chinese ageing populations are ageing much faster than in many countries.
According to the World Health Organization, the composition of China's elderly aged 60 and over in the next 25 years is expected to more than double, from 12.4% (168 million) in 2010 to 28% (402 million) in 2040.
Time is not waiting for people, yet many of our families have knowledge of healthy eating, and they are not ready.
In fact, since 2008, our country has issued the first edition of dietary guidelines for the elderly.
In the 2016 "Dietary Guidelines for Chinese Residents 2016", there is a special section for dietary guidelines for the elderly, and a separate "Dietary Guidelines for the Elderly in China 2016" is also listed.
That is to say, the family dietary guidance for the elderly is a reference answer.
The nutritional needs of the elderly and young people are not very different, and the demand for many nutrients does not decrease but increases.
However, the physical function of the elderly will decline to varying degrees, and these changes will significantly affect the ability of the elderly to take in food.
So, on top of the nutritional advice of the general population, we need to pay attention to more details.
Many elderly people have teeth defects, digestive juice secretion and gastrointestinal peristalsis ability is weakened, and they are prone to decreased appetite and early satiety.
This biggest risk is that malnutrition, anemia, osteoporosis, muscle decay and other problems due to insufficient food intake in the elderly also increase the risk of chronic diseases.
<h1>The nutrient concentration should be large</h1>
❶ The nutrition meal of the elderly can be scientifically matched through high-nutrient-dense foods, and if the chewing ability is not good, you can choose porridge, soup and other forms to present, so as to achieve the goal of balanced nutrition and diet in the body.
❷ Lean meat will be relatively hard when improperly cooked, and it is easy to stuff teeth, so it can be beaten into minced meat and then cooked quickly to maintain a soft and tender taste.
❸ You can take a complex nutrient supplement appropriately, supplementing with vitamins, iron, calcium and other nutrients.
<h1>Focus on high-quality protein</h1>
❶ The average young office worker, the recommended daily protein intake is about, and the number of kilograms of body weight multiplied by 0.8-1.2. The recommended daily protein amount for the elderly is directly the number of kilograms of body weight multiplied by 1.2, which is no less than that of young people.
❷ Fish, eggs, milk and soy are the main sources of high-quality protein. Eat less meat and more fish, which is easier to digest. Ensure a daily intake of eggs, 1-2 can be.
❸ Drink high-quality low-fat milk powder regularly, and do not buy "beverage-type" milk powder with low sugar and protein content.
If the above two links can be guaranteed, the elderly can take in the nutrients needed by the body as much as possible, thereby enhancing their physique and preventing various diseases.
Gifts to the elderly in the New Year can also be given priority to high-quality low-fat milk powder, compound nutrient supplements, special medical food full nutrition supplements and other health foods.
These products, which increase basic nutrition, are better than those that claim to improve chronic diseases, but there is no real utility.
After entering the old age, the body's water content decreases, and the old man's tolerance for dehydration will also decrease.
Studies have found that insufficient water intake in the elderly is related to cardiovascular disease, constipation, urinary tract infections, kidney stones, constipation, slow wound healing, and even falls, fractures, and pressure ulcers.
The daily water intake should reach 1500-1700ml, it is best to use a scaled kettle to quantify the requirements, and adequate drinking water is of great significance to maintaining and promoting the health of the elderly.
If you always don't remember to drink water, you can set a special drinking alarm clock to help remind the elderly to drink water in small quantities and multiple times to prevent hidden water shortages.
Special reminders need to be given to the elderly that insufficient protein intake and insufficient exercise are prone to muscle decay.
Sarcopenia, also known as sarcopenia, is an "progressive" reduction in skeletal muscle mass associated with increasing age. Syndromes accompanied by muscle strength and muscle function loss can cause weakness, increase the elderly fall, lose the ability to live independently, reduce the quality of life, increase the risk of death and other adverse consequences.
Many families are not aware of the risks of muscular decay, but are generally more concerned about avoiding high blood lipids and obesity.
We all know that obesity often induces hyperlipidemia, atherosclerosis, coronary heart disease, diabetes, gallstones and gout.
So "it's hard to buy old and thin!" This phrase was once prevalent. But in fact, it is also very dangerous to be old and thin.
For a normal young person, the recommended body mass index is 18-24, but for the elderly, reducing the risk of malnutrition and death is more critical, and in the case of normal lipid index, it is more appropriate to recommend the BMI indicator of 22-26 in the elderly.
Research data show that older adults with weight loss or low BMI are prone to fatigue, decreased resistance to cold, increased risk of infection and fractures, slow wound healing, and increased risk of mortality and malnutrition.
Of course, having said that, for the elderly who are indeed obese and have a high BMI, they should also appropriately increase physical activity and control energy intake, and gradually maintain their weight within the appropriate range.
Be careful not to lose weight quickly, and do not make a large change in weight in a short period of time.
It is not easy for the elderly to gain weight and lose weight, and the dietary preferences of each elderly are different, and may also be accompanied by some underlying diseases. It is best to consult a professional dietitian in the nutrition department in conjunction with the annual physical examination report.
It is said that the care of old children and the elderly will gradually become like taking care of children. This is the cycle of life and the obligation of being a child.
In addition to family companionship, for the health of the elderly, TA should also be encouraged to go out more and participate in group activities.
Simple such as aerobics, square dancing, party chess, and those who have the conditions can also accompany short trips and participate in social welfare activities.
Frequent outdoor activities, on the one hand, can prevent muscle decay, on the other hand, it can also be well received by ultraviolet radiation, which is conducive to the synthesis of vitamin D in the body and delays the occurrence of osteoporosis.
The basic situation of each family is different, but we all expect good health and happiness in the family.
In 2021, when the epidemic is still dangerous and many people cannot go home to reunite for the New Year, we also use this article to convey love for everyone.
I hope that we can all take care of the health of the elderly in a scientific way and help the elderly prevent diseases.
I wish more elderly people can enjoy their old age in peace.
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