1. Nutritional characteristics of the elderly
With the increase of age, the physiological function of the elderly declines, and the activity gradually decreases. Therefore, the thermal energy consumption of the elderly gradually decreases, and the basal metabolic rate decreases. It is generally believed that the basal metabolic rate of the elderly is about 10%- 15% lower than that of young adults. The supply of heat energy in the daily diet of the elderly (taking 65 men and 55 women as examples) is about 265,438+000 kcal for men and 2,000 kcal for women aged 50-59; 60-69 years old, male about 1900 kcal, female about 1750 kcal; Men over 70 years old are about 1700 kcal, and women are about 1540 kcal, which generally increases or decreases according to their weight.
2. Reasonable diet structure of the elderly
(1) protein:
With the aging process, the decomposition of protein is greater than the synthesis, and the content of protein in the body gradually decreases. Therefore, compared with young people, the demand of the elderly for protein should not be reduced, especially for some essential amino acids such as methionine and lysine. About 65,438+05% of the daily heat energy required by the elderly needs protein to supply. Protein supply for the elderly should pay attention to high-quality protein, which is generally 0.8- 1.2g per kilogram of body weight, with about 50% animal protein and 50% plant protein. Fish and fresh milk are the first choice for animal protein, followed by lean meat, chicken, beef and mutton. Generally, meat does not exceed100g per day, and milk is 200-400ml.
② Fat:
The fat in the diet not only provides heat energy, but also provides essential fatty acids, which contributes to the absorption of fat-soluble vitamins. The proportion of fat in the total calories of the elderly should generally not exceed 25%, and the daily fat intake per kilogram of body weight should not exceed 65438 0 grams. The ratio of unsaturated fatty acids to saturated fatty acids in fat is 1.2: 1. Edible vegetable oil and fish mainly contain unsaturated fatty acids, while pig, cattle, sheep and animal oils mainly contain saturated fatty acids. Seed oil and pine nut oil contain a lot of linoleic acid related to preventing aging, while the cholesterol content in animal viscera, skin, yolk and preserved eggs is high, which should be controlled. The daily intake of cholesterol for the elderly should be around 300 grams.
3 carbohydrates.
Sugar is the main nutrient for supplying heat energy, and the energy provided by sugar for the elderly accounts for about 60% of the total heat energy. With the increase of age, the intake of sugar should be properly controlled. The ideal sugar intake of the elderly is provided by rice, flour, cereals, potatoes and vegetables. Fructose is more suitable for the elderly. Therefore, the elderly can appropriately increase the intake of honey and fruit with high fructose content, while too much sucrose intake will cause obesity and senile diseases. Should be properly controlled.
4 vitamins.
Vitamins are one of the indispensable nutrients for human health. Vitamins C and E play an important role in anti-aging, preventing arteriosclerosis and preventing diseases. Vitamin D has preventive and therapeutic effects on senile osteoporosis. Due to the low supplementary function of the elderly, vitamin supplementation is affected, and special attention should be paid to supplementing adequate vitamins A, B, B2, C, D and E. 。
Pay attention to adding fresh vegetables and fruits to your diet. Milk and cod liver oil contain higher vitamin D, so the intake can be increased appropriately.
⑤ Trace elements.
Trace elements are related to aging and diseases, and have been paid more and more attention in recent years. Beans, milk, fish and shrimp are rich in calcium and can prevent osteoporosis. Liver, eggs and beans contain more iron, which can prevent calcium deficiency anemia in the elderly. Liver, malt, lean meat, soybean and pumpkin seeds contain higher zinc content, which can improve the immune function of the elderly. Other trace elements, such as copper, selenium and chromium, have different functions and can be supplemented as appropriate.
6 cellulose.
Cellulose can promote gastrointestinal peristalsis, prevent constipation in the elderly and lower cholesterol. The elderly should increase the intake of cellulose. The cellulose content in roots, stems, leaves, coarse grains and fruits of plants is higher, which is more suitable for the elderly.
All landowners salt.
Old people should pay attention to salt intake. High-salt diet has certain effects on heart failure, renal failure, hypertension and coronary heart disease. Therefore, the elderly should adopt a low-salt diet, and generally advocate that the daily intake of salt should not exceed 5 grams.
3 Chinese medicine diet health care
Traditional Chinese medicine has a good effect on preventing aging, arteriosclerosis, cardiovascular and cerebrovascular diseases, improving immunity and scavenging free radicals. Proper and correct use of some Chinese herbal medicines in the diet of the elderly has a good effect on health care. When using, we should pay attention to the combination of syndrome differentiation and disease differentiation to avoid misuse and abuse.
① Proper amount of green tea, brewed with boiling water, has the functions of lowering blood fat, preventing arteriosclerosis and diuresis.
② Eating raw hawthorn five times a day can reduce blood fat, prevent arteriosclerosis and lose weight.
(3) Soaking garlic in vinegar and eating it in small amount every day is effective in preventing atherosclerosis.
4 Eating raw porridge such as Coix seed, red dates, medlar, lily, yam and black beans can improve immune function.
⑤ Chrysanthemum, Rhizoma Gastrodiae and Semen Cassiae, soaked in water instead of tea, have the effect of lowering blood pressure and refreshing.
⑥ Patients with qi deficiency use red ginseng to soak wine, while patients with yin deficiency use American ginseng to soak water. Drinking it in moderation every day can benefit qi and nourish yin, improve immune function and prevent aging.
⑦ Cordyceps sinensis and gecko are ground into powder and put into capsules, and taken in moderation every day, which is effective in preventing and treating chronic cough and asthma.
⑧ Walnut kernel, 1 1-2 tablets a day, has the functions of strengthening brain, improving intelligence and preventing and treating chronic cough and asthma.
⑨ Acanthopanax senticosus soaked in wine, if drunk in moderation every day, can regulate the nervous dysfunction of the elderly.
(10) Chrysanthemum, lotus leaf, cassia seed, green tea, semen Celosiae, safflower, Flos Magnoliae, etc. And made into medicated pillow, which has the functions of clearing away heart fire, calming nerves, clearing brain, improving eyesight, promoting blood circulation and dredging collaterals.
Appropriate amount of honey, drunk every day, can prevent and treat senile constipation.
Safflower soaking in wine can be used externally, which has the function of relaxing muscles and promoting blood circulation.