All living things, from birth to aging, are irresistible natural laws. Because the elderly have experienced decades of wind and frost, the internal and external environment of the recipients has had an impact on them, such as physiological changes, cell aging, endocrine degradation, and slow response to body functions. , leading to a decline in morphology and function. Aging is an inevitable phenomenon, but people's subjective efforts can still delay the emergence of aging. In order to avoid premature aging, we must strictly abide by health guidelines, manage food and nutrition, and prevent diseases from attacking. This is an index that the elderly must follow to keep healthy and live longer.

First, the physiological characteristics of the elderly:

1, digestive organs:

It is characterized by floating teeth, incomplete chewing, decreased secretion of saliva, gastric juice and digestive enzymes, loss of appetite and decreased metabolic function, leading to indigestion.

2. Cardiovascular aspects:

Due to myocardial atrophy, myocardial elasticity decreases, so the blood output decreases, which affects the blood supply of various organs and leads to the occurrence of common cardiovascular diseases in the elderly.

3, urinary system:

Kidney atrophy, renal arteriosclerosis, decreased blood flow and decreased renal function in the elderly. Therefore, some metabolites can not be effectively excluded, which reduces the reabsorption ability of amino acids and glucose, leading to polyuria and nocturia in the elderly.

4, respiratory system:

The decline of respiratory system function in the elderly is an early and serious aspect of each system. Respiratory muscle atrophy, contractility is weakened, which leads to a significant decline in vital capacity, an increase in residual gas in the lungs, and a decrease in lung ventilation, so the defense ability of the lungs is reduced.

5. Nervous system:

Because brain C decreases, brain weight gradually decreases, cerebral blood flow and oxygen consumption gradually decrease, and so on, thinking and memory are also affected.

6, endocrine and immune system:

Due to the decrease of secretion function and estrogen, the absorption of calcium is also reduced, leading to osteoporosis, diabetes, and the decline of immune function due to the influence of endocrine.

7. Other aspects:

Skin is flabby and thin, subcutaneous fat is reduced, skin pigment is increased, and the functions of vision, hearing and smell are also reduced.

I. Nutritional needs of the elderly

1 calories and carbohydrates

Because of the decline of basal metabolism and physical activity of the elderly, calories should also decrease with age.

Rice, noodles and other staple foods contain a lot of carbohydrates, which are the main source of heat.

2. protein

Protein is very important for the nutrition of the elderly. Without protein, there would be no resistance to building the party for the public. Therefore, it is necessary to supplement an appropriate amount of high-quality protein, especially protein for meat, fish, milk, eggs and beans.

3. Fat

In order to prevent cardiovascular diseases, a low-fat diet should be advocated, and the daily fat content should not exceed 50 grams.

4, inorganic salts and trace elements:

Pay attention to the intake of calcium, iron and salt according to the needs and existing problems of the elderly.

Calcium-800mg per day, you can often eat foods with high calcium content, such as milk, small fish, shrimp, kelp, laver, soybean, sesame and so on.

Iron-In addition to hyperlipidemia, you can eat an egg and foods with high fe2+ content every day: black fungus, black sesame seeds, bean products, etc. Eat pork liver once a week or every other week to avoid eating with spinach, amaranth and bamboo shoots which contain a lot of tannic acid and oxalic acid.

Salt-It has been proved by the medical community that eating too much salt will have adverse consequences for the heart and kidneys. Too much salt can easily lead to high blood pressure. It is recommended to eat a low-salt diet, not exceeding 6 grams per day.

5, vitamins:

Vitamins are very important for the elderly. Vitamins A and C can improve human immunity. It has certain anti-infection and anticancer effects. Vitamins C and E have anti-aging effects, vitamin D promotes the absorption of Ca2+, and B vitamins contribute to biochemical metabolism. Therefore, we should eat more fresh vegetables and fruits.

6. Water:

Adequate water is conducive to defecation. Adequate water is convenient for the kidneys to excrete waste and prevent urolithiasis. The daily dosage is 1200~ 1500ml(2 kg, 4 kg ~3 kg), but it should not be too much at a time.

According to the physiological characteristics and nutritional needs of the elderly, combined with the general situation of good food structure in China, the composition of good food for the elderly in China at this stage can be summarized as follows:

(1) Grain (rice, flour, potatoes) is about 300g.

(2) Animal food: 50 grams of lean meat (livestock and poultry), 75 grams of fish (fish, shrimp, shellfish), 50 grams of eggs and 225 grams of fresh milk.

(3) Bean products 100g.

(4) Vegetables and fruits: vegetables 250-300g, fruits 100- 150g.

(5) Vegetable oil < 25g.

(6) Sugar: (including honey) < 25g

(7) Salt: (including salt in soy sauce and pickled products) < 6g.

According to the above food calculation, the daily intake of various nutrients per person can basically meet the supply standards, meet the reasonable nutritional needs, and meet the nutritional goals advocated by China.

* healthy eating songs for the elderly:

Diet should be light,

Eat less sugar and salt,

Eat more vegetables and fruits,

Vegetable oil for cooking,

Advocate eating less and eating more,

Don't eat too much,

Drink less and don't smoke.

Keep exercising for half an hour every day,

Don't worry and worry when things happen, be calm and live longer.