So you can't eat as much as young people, but you should keep enough nutrition, so you should pay more attention to food intake. "Everybody's Health" magazine consulted Zhuang Shizhen, head of the Nutrition Department of Shuanghe Hospital of the Ministry of Health and Welfare, and Dr. Chen Chaozong, chairman of the Association of Primary Chinese Medicine Doctors of Taiwan Province Province, to tell you how to adjust the diet according to the physical changes of silver-haired people, so as to obtain adequate and balanced nutrition.
Dietary principle 1: rich and diverse ingredients, less oil and salt, and less burden.
Aging will cause the decline of physical function. In order to avoid chronic diseases and stay away from cardiovascular diseases, diabetes and kidney diseases, it is best to master the principles of light taste, less oil, less salt and high fiber in diet. Group leader Zhuang Shizhen reminded that these principles do not mean that silver-haired people should eat simply and uninteresting. On the contrary, they must have a balanced diet and rich varieties.
Diet principle 2: avoid refined processed products, and a high-fiber diet is the healthiest.
Dr. Chen Chaozong reminded us to choose coarse fiber foods, such as whole grain rice and miscellaneous grain bread, and avoid refined processed foods, such as cakes and biscuits, because refined foods are mostly foods with high glycemic index, which will cause unstable blood sugar and insufficient fiber, which will easily lead to poor defecation, while coarse fiber foods can * * * gastrointestinal peristalsis, increase the amount of defecation, and be conducive to the discharge of waste, toxins and cholesterol in the body.
Diet Principle 3: Vegetables and spices can stimulate appetite more effectively.
Poor appetite, poor appetite, is the same problem for silver-haired people. Dr. Chen Chaozong suggested adding hawthorn, dark plum or lemon juice to dishes, or drinking some dark plum juice before meals, which can stimulate appetite and have a health-preserving effect. Director Zhuang Shiwei added that many silver-haired people think that food tastes worse without oil and salt. In fact, as long as tomatoes, radishes, corn, kelp, mushrooms and star anise are used to make soup, or onions, ginger, garlic and curry are used to flavor and enhance the taste, you can still eat delicious and refreshing.