1, reasonable diet, healthy life
The diet should be based on cereals, eat more vegetables, fruits and potatoes, and pay attention to the collocation of meat and vegetables. Cereal food can not only provide enough energy, but also avoid excessive fat intake, which is beneficial to prevent cardiovascular and cerebrovascular diseases, diabetes and cancer. The Dietary Guide for China Residents points out that adults should consume 250 ~ 400g of cereal every day. Vegetables and fruits are important sources of vitamins, minerals, dietary fiber and phytochemicals. Potatoes are rich in starch, dietary fiber and various vitamins and minerals. Vegetables, fruits and potatoes play an important role in keeping healthy, maintaining normal intestinal function, improving immunity and reducing the risk of chronic diseases such as obesity, diabetes and hypertension. According to the dietary guidelines of China residents, adults eat 300-500g vegetables and 200-400g fruits every day. A diet consisting of a variety of foods can meet the various nutritional needs of the human body and achieve the purpose of reasonable nutrition and health promotion.
Often eat milk, beans and their products. Drinking milk for children and adolescents is beneficial to growth and bone health, thus delaying the age of osteoporosis in adulthood; Drinking milk for middle-aged and elderly people can reduce bone loss and is beneficial to bone health. It is suggested that each person should drink 300 grams of milk or equivalent dairy products every day. Those with hyperlipidemia and overweight and obesity tendency should choose fat-reduced, low-fat, skim milk and its products. Soybean is rich in high-quality protein, essential fatty acids, B vitamins, vitamin E, dietary fiber and other nutrients, as well as phytochemicals needed by human body such as phospholipids, oligosaccharides, isoflavones and phytosterols. It is suggested that each person should consume 30 ~ 50g soybeans or a considerable amount of bean products every day.
The diet should be light and less salt. Excessive salt intake is closely related to the prevalence of hypertension. Fat is one of the important sources of human energy, but excessive fat intake will increase the risk of chronic diseases such as obesity, hyperlipidemia and atherosclerosis. Need to be reminded that each person eats no more than 25 grams of edible oil every day; The intake of salt should not exceed 6 grams (including the salt content in soy sauce, pickles and sauces).
2. How do the elderly eat reasonably?
First, food should be thick and thin, soft and easy to digest and absorb.
Coarse grains are rich in B vitamins, dietary fiber, potassium, calcium and phytochemicals. The physiological function of digestive organs in the elderly decreased to varying degrees, chewing function and gastrointestinal peristalsis weakened, and digestive juice secretion decreased. Therefore, the elderly should choose coarse and fine food, and the cooking of food should be soft and easy to digest and absorb.
Second, arrange the diet reasonably and improve the quality of life.
Families and society should ensure their food quality, eating environment and eating mood from all aspects, so that they can get rich food and ensure their full intake of various nutrients, so as to promote the physical and mental health of the elderly, reduce diseases, delay aging and improve the quality of life.
Third, pay attention to prevent malnutrition and anemia.
Due to changes in physiological, psychological and socio-economic conditions, the elderly over 60 may eat less, leading to malnutrition. In addition, physical activity decreases with age, and due to dental and oral problems and bad mood, it may lead to loss of appetite, reduced energy intake and reduced intake of essential nutrients, thus leading to malnutrition. The prevalence of low weight and anemia in the elderly over 60 years old is also much higher than that in the middle-aged population.
Whether old or young, we should pay attention to a reasonable diet in order to keep healthy. A reasonable diet is a scientific health preserving method, which can prevent some diseases. Don't be picky about food at ordinary times, eat on time, especially when the physical fitness of the elderly declines, to prevent the emergence of diseases.