1. Appropriate balanced diet A reasonable balanced diet: it should be able to supply all the nutrients and heat energy needed by the body, ensure the health of the elderly, and maintain a certain ability to work and move. In the total heat energy, fat accounts for about 20%, carbohydrate accounts for 60%, and the rest accounts for about 20% in protein. In addition, we should pay attention to the P/S ratio, the ratio of monosaccharide to complex carbohydrate, and the content and proportion of essential amino acids. Among the wealthy elderly who eat a lot, the unbalanced diet often leads to excessive intake of heat energy or insufficient intake of protein. Protein deficiency in the elderly is often mistaken for senility. As for socio-economic reasons or bad living habits, such as partial eclipse caused by the elderly, vegetarian eating disorders, etc., it is more common.
Second, the diet system is reasonable: a reasonable diet system is very important. It is necessary to adapt the diet to the physiological state and daily life, avoid the antagonistic anti-regulation caused by impact load, and maintain the stability of the internal environment of the body. China people are used to having three meals a day 1, but they usually despise breakfast and value lunch. In fact, breakfast is very important, and the lack of nutrition in breakfast has a great influence on the body. People who go to work spend almost 50% of the whole day in the morning, so breakfast accounts for 25% ~ 30% of the total heat energy, lunch accounts for 40%, and the rest is dinner. This ratio is more appropriate. However, the appetite is generally poor in the morning, so it is advisable to choose small and high-quality food. If protein and fat are ingested in dinner, the excess nutrients will be converted into neutral fat and stored in the body, which will lead to obesity, which is extremely unfavorable for gastrointestinal tract and brain rest. Therefore, the elderly should eat well for breakfast, eat enough for lunch and eat less for dinner. The interval between two meals is usually 4 ~ 5h, but the elderly people's tolerance to hypoglycemia is reduced due to the decrease of glycogen storage, so it is best to supplement some snacks between meals, but don't make food intake exceed normal heat energy because of adding meals. If you eat the same amount of carbohydrates for many times, your serum cholesterol will be lower and your nitrogen storage will be more than three times. Therefore, five meals a day for the elderly is better than 65438+ three meals a day. Protein can increase basal metabolism, blood sugar and excitability of nervous system, so breakfast should be rich in protein food, and dinner should be mainly composed of carbohydrates and vegetables, which is conducive to rest and sleep.
Third, scientific cooking and processing: when cooking and processing the diet of the elderly, we should pay attention to the factors that will affect the nutritional intake of the elderly, such as loss of appetite, decreased taste, dysphagia, decreased secretion of digestive glands, and weakened gastrointestinal peristalsis. Therefore, when processing, it is necessary to achieve high quality and small amount, delicious taste to promote appetite, soft texture and easy to chew and digest. Furthermore, we should give full consideration to the eating habits of the elderly. The implementation of a balanced diet ultimately depends on the total amount of food eaten, which is related to eating habits. Because of social, economic, regional and ethnic differences, eating habits are different, so it is actually very difficult for the elderly to change their long-established eating habits. Therefore, when cooking, we should take full care of them, choose their favorite foods and adopt their customary cooking methods to promote the implementation of a balanced diet. Bad eating habits that are harmful to health, such as partial eclipse and vegetarian diet, can only be patiently publicized and persuaded and gradually corrected. In short, the diet of the elderly should not be the same. On the premise of proper quantity and complete varieties, we should respect their original hobbies and habits and follow the principles of nutrition.
Fourth, do not eat fat and sweet taste: fat and sweet taste, that is, the thick taste of Chinese ointment, generally refers to very greasy and too sweet food. This kind of food has high heat energy, but because of its high fat and carbohydrate content, it is easy to cause obesity, hyperlipidemia and weight gain in the elderly. The elderly obese people have a heavy burden because of the accumulation of fat; The increase of oxygen consumption by 30% ~ 40% compared with normal will affect the function of respiratory and circulatory system, and even lead to cardiopulmonary failure. Obese people are also prone to diabetes, gallstones, pancreatitis and other diseases; Obesity with hyperlipidemia can easily lead to atherosclerosis, and can further form a series of diseases such as coronary heart disease, cerebral arteriosclerosis, hypertension and renal insufficiency. Too much greasy food may also cause malnutrition and gastrointestinal dysfunction to the elderly with decreased digestion and absorption function, which affects the normal absorption of nutrients by the elderly and is extremely unfavorable to health.
Fifth, the diet should be clean: the elderly should have a regular diet. Because the digestive function of the elderly is declining and the adaptability of the gastrointestinal tract is poor, it is forbidden to overeat. Otherwise, it will not only cause indigestion, but also induce myocardial infarction. On the contrary, the elderly should eat moderately and regularly, try to eat less and eat more meals, not hungry but full, and eat regularly and quantitatively. You should also develop the eating habit of chewing slowly, which is beneficial to health and longevity. Just like the book "Avoid keeping in good health", people who are good at keeping in good health should be hungry first, but not full, drink first, and don't overdo it. Eat small, but don't want to eat too much. The famous doctor Gao Li also pointed out that if the diet is doubled, the qi of the spleen and stomach will be injured, but the vitality will not be full, and all diseases will be caused by health. Since ancient times, it has been advocated that the elderly should have a light diet and avoid salty food. People who eat less than 4g of salt every day rarely suffer from hypertension; On the contrary, the incidence of hypertension is 40% in people with salt content of 26g/d, so some people think that eating too much sodium-containing food is equivalent to chronic suicide. Neijing points out that the taste is too salty, exhausted, short muscles are inhibited, salt is eaten too much, and the pulse is sobbing and discolored. In addition to eating less salt, the light diet of the elderly should also include the use of soup, steaming, stewing, porridge and other methods in cooking, rather than frying and frying.
Sixth, the food should be fresh and avoid overheating: the digestive absorption function of the elderly is reduced, and the diet that is too cold or overheated is easy to stimulate the digestive tract mucosa and affect the digestive function and nutrient absorption. The digestive function is decreased, and the diet should be easy to digest and not chewed. Food should be chopped and cooked, and meat can be made into minced meat. Use tender leaves for vegetables, but not too fine. Proper dietary fiber is beneficial to smooth stool and prevent arteriosclerosis. You should eat more fresh fruits and vegetables because these foods are rich in vitamins, minerals and trace elements.
Seven, the environment is harmonious, and the mood is good: the eating environment and emotional state of the elderly are very important. Eating with family members is often more advantageous than eating alone. The whole family eats many kinds of food, and the family's family happiness contributes to the harmonious atmosphere when eating. In the process of eating, taboo and giving inappropriate advice to the elderly will have a negative impact on the psychology of the elderly. Proper outdoor activities are beneficial to digestion and absorption. After supper walk a mile. That's the truth.
Eight, quit smoking and drink tea: some preferences have a significant impact on aging. Nicotine in tobacco can inhibit the synthesis of vascular endothelial prostaglandin, while thromboxane A2 with procoagulant effect is relatively enhanced. Smoking increases the concentration of carbon dioxide in blood, which can promote the increase of blood lipid, and the incidence of cerebral thrombosis in drinkers is higher. Excessive drinking will lead to the inhibition and disorder of the central nervous system and damage the liver, so the elderly should not drink or drink less. The elderly should not drink strong tea, which will stimulate the gastrointestinal tract. Caffeine and theophylline in tea can stimulate the central nervous system and cardiovascular system, which will increase the burden on the heart. Therefore, the elderly should not drink strong tea, especially before going to bed at night. In addition, the elderly should not drink strong coffee or sleep. Tea should be light, which can help digestion, reduce weight and lipid, and be beneficial to body and mind.
Breakfast steamed bread (standard flour 40g), milk and eggs (milk 250g, eggs 40g).
Baked spring cakes (70g of standard flour), stir-fried dishes (20g of pork, mung bean sprouts100g, spinach100g, 20g of leek, 20g of vermicelli, 0g of vegetable oil10g, soy sauce, salt), red bean millet porridge (35g of millet, red bean 650)
Dinner rice (polished rice 150g), roasted Chinese cabbage with mushrooms (Chinese cabbage 200g, Lentinus edodes 10g, vegetable oil 15g, broth, onion, ginger, cooking wine and salt), fried shredded carrots (lean meat 10g, carrot 50g).
After 50 grams of oranges.
This recipe provides 1800 kcal of energy and 65 grams of protein. Other nutrients meet the needs of the elderly.
Breakfast rolls (50g of standard flour), milk (200g of milk).
Noodle cake for lunch (standard flour 150g), fried shredded pork with leek (pork 25g, leek 120g and vegetable oil 8g), three shredded shrimps (shrimp skin 10g, spinach 50g, potato 70g, carrot 80g and vegetable oil 5g) and oyster sauce (80g).
Dinner rice (rice 100g), onion and pepper hairtail (hairtail 75g, onion, ginger, pepper, vinegar, sugar and vegetable oil 6g), Chinese cabbage and mushroom soup (Chinese cabbage 70g, mushrooms 10g, vermicelli 20g, oil 1g, soup 300ml).
After 50 grams of oranges.
Thermal energy distribution of three meals for the elderly: breakfast accounts for 30%, lunch and dinner account for 35% respectively.
Middle-aged and elderly women can save some grain and oil according to the above recipes, which can reduce the energy of 200-300 kilocalories.
Yam soup
Formula: 50 grams of yam and appropriate amount of sugar. Efficacy: strengthen the spleen and kidney. Usage: Take/kloc-0 once a day. Method: Cut the yam into small pieces, add water to cook, and add a little sugar to cook for a while.
baked sweet potato
Formula: 300g fresh sweet potato (red purple skin and yellow heart). Efficacy: spleen and kidney. Usage: Divide the food as needed. Method: Wash the sweet potato and bake it in the fire or oven.
Leek and sheep liver porridge
Formula: leek 150g, sheep liver 200g, rice 100g. Efficacy: nourishing liver and blood, nourishing yin and improving eyesight. Usage: Eat in moderation. Method: Wash and chop leeks, cut sheep liver into small pieces, and cook porridge with rice.
Carrot millet porridge
Formula: 50 grams of carrot and 50 grams of millet. Efficacy: invigorating spleen and appetizing, tonifying deficiency and improving eyesight. Usage: 65438+ 0 times a day for 2 weeks. Method: Wash and shred carrots, and cook porridge with millet.