In daily life, some elderly people feel that their digestive function is weak, and they can no longer eat meat food, which is not easy to digest; There are also some elderly people with "three highs", who are worried that eating meat may affect blood pressure, blood lipid and blood sugar levels, so they refuse to eat meat; There are also some elderly people who can't eat fat because of their bad teeth. They eat lean meat and plug their teeth. Over time, they stopped eating meat. In short, many elderly people think that not eating meat is the healthiest. Actually, this is a misunderstanding.
First of all, with the increase of age, the weight of muscle tissue in the elderly gradually decreases, leading to muscle atrophy, which requires adequate intake of protein to delay; Secondly, the anabolism of the elderly decreased and catabolism increased. If the intake of protein is insufficient at this time, there will be an imbalance between anabolism and catabolism, which will lead to the decline of cell function. Meat food is mainly rich in high-quality protein, vitamin A, vitamin B6, B 12, zinc, iron and so on. If you eat Tai Su, over time, you may suffer from malnutrition, low immunity and anemia.
Correct Diet A correct diet should increase the intake of various foods, including meat, and ensure adequate intake of protein, iron and vitamin B 12. Meat products are mainly lean meat, fish and poultry, and the daily intake is 40-75g.
With the increase of age, the body's bone density will become lower and lower, and the bone loss will become more serious. If the bones are reduced to a certain extent without intervention, it is easy to suffer from osteoporosis, such as bone deformation and fracture. Therefore, it is suggested that the elderly should supplement calcium. Speaking of calcium supplementation for the elderly, some elderly people will simply think that they are taking calcium tablets. Therefore, the phenomenon of eating calcium tablets every year and lacking calcium every year appeared. In fact, calcium supplementation for the elderly should be carried out in three aspects: first, dietary calcium supplementation; Second, bask in the sun, exercise outdoors and supplement vitamin D; Tricalcium supplement. First of all, we should pay attention to diet and ensure a reasonable dietary structure. You can't just think about eating calcium tablets, resulting in calcium deficiency or excessive calcium intake.
The correct calcium requirement of the elderly is 1000 mg per day, which can be obtained through 300 ml of milk per day, bean products equivalent to 30 g of soybeans (such as tofu 150 g, dried tofu 60 g, tofu 525 g and soybean milk 600 g), green leafy vegetables 250 g, nuts 15 g and soybean milk 40 g.
For a long time, many people are very resistant to meat and staple food. This is not only for young people, but also for the elderly. Many old people used to eat only a little staple food for dinner. It is said that it is healthy to eat only a little food for dinner, or to eat a bag of milk instead of dinner. This is not the right way to eat. If it is because of digestive problems, you can occasionally clear your intestines or lose weight. You can skip the staple food for dinner 1-2 times a week, but if you skip the staple food because of the saying "it is healthy to skip the staple food for dinner", it would be a big mistake.
The correct way is that the energy ratio of dinner should be appropriate, the cereal is about 1.25g, and the staple food can be brown rice and whole wheat rich in dietary fiber, vegetables are about 1.50g, animal food 50g and bean products 20g.
Although it is inconvenient for the elderly to chew food because of dental problems, they advocate eating soft, rotten and digestible food. However, not all elderly people have bad chewing function, and if they just drink porridge and eat cooked "rotten" vegetables, it will not only reduce the content of various nutrients in vegetables, but also gradually degrade the gastrointestinal function over time. In addition, for the elderly with good oral and chewing functions, they should be diligent in chewing. Chewing can regulate cerebral blood flow, exercise facial muscles, and is also conducive to the full absorption of nutrients.
The correct way is to fill teeth. Choose the best plan under the guidance of a doctor. The diet should be reasonable, coarse grains should be carefully cultivated, and the production should be fluffy, moderate in hardness, chewy and easy to digest.
As we all know, eating too much refined rice flour often leads to insufficient intake of dietary fiber and B vitamins, which is related to the increased risk of cardiovascular disease and death. It is said that eating coarse grains is good for health, so many elderly people think that eating more coarse grains is better. They just stop eating flour and rice and eat coarse grains for three meals a day. In fact, this is an extreme understanding Although eating coarse grains has many benefits for the elderly, such as preventing obesity, promoting metabolism, regulating blood sugar and preventing cardiovascular diseases, if you only eat coarse grains, eating too much coarse grains will damage the gastric mucosa. It is not suitable for some patients with nephropathy, gout and gastritis. Advocate the elderly to increase the intake of coarse grains in their diet, but do not abandon flour and rice, but mix coarse grains with flour and rice.
The amount of coarse grains that the elderly eat correctly in one day is 100g(2 taels), accounting for at least one third of that in flour and rice.
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