Sweet potato, also called sweet potato in some places, is a very common and cheap potato food in many places. But at the same time, it is also a very nutritious food. Sweet potato is rich in dietary fiber, which is a good food to regulate intestinal flora and keep defecation unobstructed. At the same time, sweet potato is rich in mineral nutrients such as calcium, phosphorus and potassium. In addition, sweet potato is rich in vitamins and a certain amount of protein nutrition, among which lysine is what polished rice and white flour lack. Therefore, it is a good choice to balance the body's nutrition if a certain amount of sweet potato can be mixed with polished rice and white flour as the staple food.
In addition to sweet potato, potato, taro, yam, cassava and other ingredients are also potato ingredients, and each of them is rich in nutrients, which is a nutritious staple food that we can often match in our daily diet.
Millet is also a common cereal ingredient in our daily life. When the stomach is uncomfortable and the body is weak, drinking warm millet porridge will make the whole person feel comfortable and powerful. The nutritional value of millet is very high, and it is rich in protein, lipid and various minerals. The contents of oryzanol and B vitamins in millet are not low. Compared with our ordinary rice, millet contains nearly 8 times as much lipid as rice, and all of them are healthy unsaturated lipid nutrition.
According to the theory of traditional Chinese medicine, millet has the effects of invigorating spleen, appetizing and invigorating qi and blood, and is especially suitable for people with weak body, deficiency of qi and blood and weakness of spleen and stomach.
Millet represents all kinds of miscellaneous grains. In addition to millet, coarse rice, quinoa, oats and other miscellaneous grains are also healthy staple foods other than polished rice and white flour. If potatoes and miscellaneous grains can be added to the staple food, it will be a better and healthier choice for the reasonable and healthy intake of staple food.
Generally speaking, radish is a healthy and nutritious vegetable ingredient, whether it is a carrot called ginseng or a white radish or a green radish called "eat radish in winter and ginger in summer without a doctor's prescription". Radish is rich in dietary fiber, also contains a variety of vitamins and minerals, and also contains certain nutrients to promote digestion and absorption. Therefore, radish is a good choice for strengthening the spleen and appetizing, harmonizing the stomach and promoting fluid production, moistening the lungs and removing dryness, and it is also a healthy vegetable that can be eaten in moderation.
Radish represents the ingredients of Cruciferae, which also includes broccoli, cauliflower, kale, Chinese cabbage and so on. These ingredients are also common vegetable types in daily life and can be eaten as diversified as possible.
Spinach, as a representative of green leafy vegetables, is a very nutritious vegetable. Among all kinds of vegetables, spinach is one of the few vegetables rich in iron, which has a good nutritional supplement effect on improving iron deficiency and anemia in the body. In addition, spinach also contains a variety of vitamins and dietary fiber, which is a rare, cheap and delicious nutritional food to supplement the body.
It should be noted that spinach is also rich in oxalic acid. Excessive intake of oxalic acid is likely to cause the risk of stones in the body. Therefore, when eating spinach, it is recommended to blanch in advance and remove oxalic acid from spinach before cooking.
We talked about radish and spinach, which are two representative ingredients in vegetables. In fact, all kinds of vegetables are healthy ingredients suitable for the elderly to eat in moderation. Pay attention to the seasonality of the season and eat more fresh vegetables in the season, which is a good choice for the health of the elderly.
Apple is one of the most common fruits in our daily life, but it is not because it is common that its health and nutrition will be reduced. The nutrients in apples are very balanced and the sugar content is not high. It is a healthy fruit that is very suitable for the elderly. Eating more apples in moderation is very helpful for the elderly to supplement various water-soluble vitamins and dietary fiber, maintain gastrointestinal health and ingest various antioxidant nutrients.
Besides apples, there are some common fruits, such as bananas, strawberries, oranges, grapefruit, peaches and pears. Combined with the characteristics of different regions and seasonal fruits, it is also a helpful dietary supplement and suitable for the elderly to eat in moderation.
Tofu is a common bean product, which is made from soybeans. Delicious and inexpensive, it is a common ingredient on many people's tables. Tofu is rich in plant protein and dietary fiber, and B vitamins are also high. In addition, tofu is also full of mineral nutrients such as calcium and phosphorus. In addition, tofu is soft and delicious, which is more suitable for elderly friends with bad teeth. It is a very good healthy food.
In fact, in addition to tofu, other bean products, such as soybeans, black beans, red beans and mung beans, are all important ingredients to supplement balanced nutrition for the body. In the diet structure of the elderly, increasing the intake of beans is also an important aspect of comprehensive nutritional supplement.
Many elderly friends with "three highs" and cardiovascular diseases are afraid to eat eggs, thinking that high lipid content in eggs will affect cardiovascular health, but this is actually a misunderstanding. Eggs are a kind of healthy food with rich nutrition and excellent quality. Egg protein is rich in high-quality protein, which is one of the sources of protein with the highest absorption rate. Egg yolk contains healthy lipids such as lecithin and DHA, which is a good source of healthy food. Even elderly friends with metabolic problems or cardiovascular diseases, eating an egg every day and cooking it in water will not have adverse effects on their health, so don't worry too much.
In fact, eggs are also a representative. I mainly want to remind you that it is also very important to supplement protein and lipids in a reasonable amount for the health of the elderly. Therefore, it is a good choice for the elderly to add an egg, drink some milk and eat some meat in their diet every day.
Through the introduction of the above nutrients, it can be seen that to have a reasonable diet, the elderly should supplement enough nutrition for their bodies. There is no need to spend a lot of money on so-called "delicacies" to supplement nutrition. Our real healthy diet is hidden in the bits and pieces of daily life. As long as you arrange your diet structure reasonably and combine your specific situation, you can eat healthy and nutritious food without spending a lot of money.