Now let's talk about the dietary elements of the elderly and other related contents, and the follow-up articles will slowly introduce:
The words 10 that should be paid attention to in a reasonable diet are: one, two, three, four, five, red, yellow, green, white and black.
"One": Drink 1 bag of milk before going to bed every day.
"Two": Eat 250 ~ 400 grams of carbohydrates all day, which is equivalent to 300 ~ 400 grams of staple food.
"Three": 3 servings of high protein. 50g of lean meat, one egg, 0/00g of tofu/kloc-,0/00g of fish and shrimp/kloc-,0/50g of chicken and duck/kloc-,and 25g of soybean. You can choose any of the three meals a day.
"Four": 1 Eat coarse grains four times a week.
"Five": 1 day to eat 500 grams of fruits and vegetables.
"Red": every day 1 tomato, drink a small amount of red wine and eat some red pepper to improve mood and reduce anxiety.
"Yellow": carrots, watermelons, sweet potatoes, corn, pumpkins and red peppers, that is, red and yellow vegetables, have high vitamin A content.
"Green": Tea is the best drink and green tea is the best tea.
"White": oatmeal, oatmeal.
"Black": auricularia auricula.
Middle-aged and elderly people should try to eat less cholesterol-rich foods such as animal brains and internal organs; spicy foods should be eaten less or not.
Dietary standards for the elderly
The elderly over 60 years old provide 8400 dry coke (2000 calories) of heat energy and 70 grams of protein, including 500 grams of staple food. The heat energy of the elderly over 75 years old is 7560 kilojoules (1800 kilocalories), 65 grams in protein, including 400 grams of staple food. The heat energy of people over 80 years old is 7098 kilojoules (1690 kilocalories), 60 grams in protein and 225 grams in staple food. Over 90 years old, the heat energy is 5040 kilojoules (1200 kilocalories), protein is 59 grams, and the staple food is 200 grams.
6. Six nutritional standards for a well-off life
Nutritionists, physiologists and sociologists in China have drawn up a set of well-off nutrition standards in line with the dietary structure of Chinese residents through sampling surveys and comparative studies, and summarized them with "one, two, three, four, five and six":
"One" means eating 1 fruit every day. Because fruit contains a lot of vitamins and cellulose.
"Two" means 2 spoonfuls of oil a day. This refers to the average intake of seasoning oil per person in cooking 1 day, of which vegetable oil and animal oil account for half each.
"Three" means three dishes of vegetables a day. Especially eat ten kinds of chlorophyll-rich vegetables, followed by melons and fruits.
"Four" means four bowls of rice or four steamed buns every day. Among the nutrients needed by the human body, the nutrition of cereals is essential.
24 Diet Suitability and Taboo of the Elderly
From middle age to old age, people's digestive function is gradually weakened, so middle-aged and elderly people should have a scientific diet different from that of young people and have some characteristics different from other age groups. Now summarize these dietary characteristics into a way that should be avoided for reference.
1. The diet should be mixed with meat and vegetables.
Medical research has proved that many senile diseases are related to meat eating. The elderly are generally quiet and less active, consume less heat, eat too much meat or often overeat, which not only increases the burden on the stomach, but also easily leads to obesity and various diseases. Old people who eat too much meat and greasy food for a long time are prone to diseases such as hypertension, atherosclerosis, coronary heart disease, hyperlipidemia and diabetes. Therefore, the elderly should avoid big meat in their diet and eat more vegetables and fruits. Mainly vegetarian; Eat less meat and pay attention to the collocation of meat and vegetables to meet the human body's demand for a variety of nutrients.
2. The diet should choose fresh food.
Middle-aged and elderly people want to buy fresh ones and eat them when they buy them. Because fresh food contains many nutrients and tastes delicious, it can not only induce appetite, but also be easily digested and absorbed. Especially in summer, it is best not to eat overnight food, so as to avoid gastrointestinal involvement and cause some diseases. Old people should avoid all bad food and half-dead turtles and crabs in their diet, because their immunity is weakened and the detoxification function of the liver is reduced. Because many middle-aged and elderly people come from difficult economic times, they have developed a good habit of frugality, so they often heat overnight meals before eating. As everyone knows, it is often not worth the loss. You should cook food according to your appetite and finish it on the same day.
3. Eat less and eat more.
We already know that overeating is a taboo for middle-aged and elderly people. But how can we ensure the supply of energy? It is best to eat less and eat more. Because after middle age, especially in old age, the digestive function of gastrointestinal tract is reduced. If you eat too much, it is easy to cause gastrointestinal burden, abdominal distension, diarrhea and other symptoms. The ancients also said that "the appetite is small and I don't want to eat more." Therefore, middle-aged and elderly people should implement the principle of eating less and eating more meals according to their own physique, activity and calorie consumption.
Step 4 chew slowly.
Some middle-aged and elderly people have bad eating habits and are used to eating fast food. Because the food is not fully ground, it will affect the digestive function of the human body over time, which is not good for the body. Chewing slowly is easy to produce satiety and prevent overeating, so chewing slowly is a necessary guarantee for the health of middle-aged and elderly people. Modern medical research has also confirmed that chewing slowly can not only help middle-aged and elderly people digest, but also the saliva produced by people chewing food has strong disinfection ability, which can make the toxicity of carcinogens in food ineffective. When food enters the mouth, it usually takes more than 30 seconds to achieve the best effect. When chewing, do not chew unilaterally. Over time, it will cause unilateral mandibular hypertrophy and contralateral gingival atrophy. Therefore, we should also develop the habit of chewing on both sides.
5. Eat regularly.
"Don't eat from time to time" is a summary of the experience of healthy eating, that is, eat when it is time to eat. Three meals a day, sometimes eating, the spleen and stomach adapt to this eating rule, and then they will be ready to digest food. People who like to eat snacks often have no hunger when they eat, and they barely squeeze into some food, and they don't feel any taste and are difficult to digest. Modern medicine also advocates that people should have a relatively fixed eating time for each meal, so as to ensure digestion, make absorption go on normally, and coordinate with spleen and stomach activities.
6. Have fun
Middle-aged and elderly people should be optimistic about eating, don't eat after being angry, and don't be angry after eating. Good mental state is of great benefit to health care. In the process of eating, don't say unpleasant things, think happy things. "Shibaoyuan" said that "the spleen has a good sound, and when it hears the sound, it moves into it". So listening to some light music while eating is also helpful for digestion and absorption. The eating environment should be clean and quiet, which will help stimulate appetite. A noisy and messy environment is bound to affect people's mood and is not good for their health.
7. Eat both hard and soft.
Because of the weakness of kidney-qi, weak teeth, slow gastrointestinal peristalsis and decreased secretion of digestive juice, the elderly should have a soft diet and avoid fried and baked foods and hard foods. In food cooking, they should mainly steam, boil, stew and stew to facilitate digestion and absorption. It should be pointed out that although the diet of the elderly should be both soft and hard, we should also pay attention to the combination of dry and wet, which is not only conducive to expanding the range of coarse grains deployment, but also conducive to digestion and absorption. Such as steamed bread, flower rolls and so on. Can be paired with corn flour porridge, corn porridge, mung bean rice porridge and red bean millet porridge; Steamed bread and tortillas can be paired with shredded pork noodle soup and rice porridge. Pay attention to the combination of dry and wet, which can not only ensure comprehensive nutrition, but also maintain the digestive function of gastrointestinal tract.
8. Diet should be warm and avoid cold.
Chinese medicine believes that after middle age, the yang of the human body will decline, so the elderly are mostly weak and afraid of the cold. Middle-aged and elderly people generally feel cold every winter, and their limbs are not warm, which is an example. Warm food can warm the stomach and strengthen the body. Middle-aged and elderly people should eat less cold food and avoid raw food on weekdays. Even in summer, eating cold drinks will do harm to the health of the elderly. Of course, middle-aged and elderly people should not eat too much overheated food, which will cause mechanical stimulation to esophagus and stomach, and there is a risk of inducing esophageal cancer and gastric cancer. Sun Simiao, a medical scientist in the Tang Dynasty, put forward a method of measuring the temperature in the middle cooling, which is "hot without burning lips and cold without freezing teeth".
9. Eat a miscellaneous diet and avoid eating.
Dietary taboos are one of the ways for middle-aged and elderly people to keep healthy and live longer. Protein, fat, sugar, vitamins, minerals, water and dietary fiber are seven essential nutrients, which are widely found in various foods. In order to balance nutrition, you should eat a variety of foods. All kinds of fruits are rich in water-soluble vitamins and trace elements, which play a great role in maintaining the acid-base balance of body fluids. Fresh vegetables are not only rich in vitamin C and minerals, but also contain more cellulose, which plays an important role in protecting the cardiovascular system and preventing cancer and constipation. The daily intake of vegetables for the elderly should be no less than 250g. Old people need more protein to make up for the consumption of tissue protein, so they should eat some chicken, fish, lean pork and bean products.
10. control your diet during the festival.
Every holiday, the table is full of food and wine, which is particularly rich. Some middle-aged and elderly people often pursue wine and food too much, and they can't eat after drinking too much. Some people suddenly have a series of symptoms such as dizziness, dizziness, palpitation, shortness of breath, frequent pulse, high blood pressure and numbness of upper limbs from half an hour to 1 hour after meals, resulting in the so-called modern civilization disease-holiday "delicious syndrome". In recent years, the incidence of this modern civilization disease has increased year by year. Tasty syndrome is caused by excessive consumption of delicious food. Therefore, middle-aged and elderly people should avoid eating and drinking during festivals. Excessive eating will lead to unexpected consequences, and joy will lead to sadness. There are many such examples in life. According to foreign reports, 1000 patients' clinical statistical analysis and physical and chemical tests show that eating and drinking protein-rich chicken, duck, fish, meat and other foods can be transformed into toxic and harmful substances under the action of intestinal bacteria, and after reaching the brain with blood flow, it can interfere with the normal metabolism of brain nerve cells, make the physiological function disorder, and thus produce a series of poisoning symptoms.
1 1. Diet varies from person to person.
Individual diet is a diet regimen that chooses the corresponding diet according to individual physical differences and other factors to meet the different needs of the body. People's constitutions are different, so should their diets. Only according to the deviation of cold and heat in the body can the cold and heat properties of food be appropriate and beneficial to health. If you are cold, you should eat hot food; People with hot constitution should use cold food; Fat people are full of phlegm, so they should eat lightly. Thin people with yin deficiency and blood deficiency should eat sweet and nourishing products; Those who are afraid of cold due to yang deficiency should eat spicy and hot products such as ginger, onion, garlic, pepper, pepper, dog meat, mutton and venison. Avoid eating cold products: for those who are afraid of heat due to yin deficiency, they should eat sweet, cold and wet products to nourish yin and clear away heat, such as various vegetables, fruits and mung beans, and avoid spicy and overheated products. In other words, middle-aged and elderly people should take food according to different tastes of food and their own physique in order to achieve the effect.
12. The diet of men and women should be different.
Chinese medicine believes that men and women should have different diets. Men mainly tonify qi, while women mainly tonify blood. Men's diet must pay attention to the characteristics of yang constitution, and should eat more warm foods to enhance their yang, supplement calories, and avoid overeating cold and cold foods, such as water chestnut and water bamboo, which cause air conditioning and damage yang. Women's diet must pay attention to the characteristics of yin, and the diet is mainly based on cooling yin and nourishing blood. Try to choose juicy food to avoid the harm of hot and dry products to yin and blood.
13. Diet should change with age.
① When people are 35 to 45 years old, the metabolic rate begins to slow down. They should eat less foods with high sweetness and low nutrition, such as desserts, salads, animal fats and sweets, and eat more dried fruits, coarse grains, soybeans and fresh fruits.
② At the age of 45-60, most people realize the importance of regulating and supplementing nutrition to their health. Therefore, people in this age group should have a reasonable diet according to their physical health. For example, patients with hypertension should eat less salt, eat more foods containing potassium, such as dried apricots, beans, dried fruits, etc., increase the weight of fruits and vegetables in the diet and reduce the intake of meat.
③ People over 65 years old are prone to lack of magnesium and potassium, and some elderly people still lack vitamin C, vitamin D, carotene and most B vitamins. People of this age are prone to cancer, heart disease and stroke. Therefore, a diet rich in antioxidants, such as fruits, vegetables, vegetable oil, fiber, marine fish and low-fat animal food, is recommended to minimize the risk of these diseases.
14. Food collocation should be avoided in spring.
In spring, the temperature changes from cold to warm, and the yang rises. People should adapt to the season, recuperate their vitality and coordinate their bodies with the outside world. In terms of diet, the thick taste of cream in winter should be changed to mild temperature. The staple food can be rice, millet and red beans. Warm non-staple food such as mutton, beef and chicken should not be eaten too much. With the increase of vegetable varieties in spring, we should choose more green leafy vegetables, such as Chinese cabbage, rape, spinach and lettuce, to supplement the deficiency of vitamins. In addition, spring is the season to nourish the liver, so we should eat less pungent and spicy food.
15. Food collocation should be avoided in summer.
The summer climate is hot, the appetite function is poor, and you sweat a lot, so the diet should be light and delicious, pay attention to replenish water and try to increase your appetite. Pay more attention to the color, smell and taste of food, add more foods such as bean products, and eat more fresh vegetables and fruits. When cooking, based on the principle that food is not greasy and easy to digest, make more cold noodles, cold dishes, porridge and soup, and choose some foods that can clear away heat and relieve summer heat.
16. Avoid eating in autumn.
Autumn weather in Gao Shuang, from wet to dry. It is suitable for eating food with fluid production, and the diet should have enough heat energy. All kinds of animal foods are delicious in autumn, and all kinds of vegetables and fruits are available. Moreover, people's digestive ability and appetite are gradually improving this season. In the dietary configuration, as long as we pay attention to variety diversification and scientific configuration, we can make the proportion of various foods appropriate. In condiments, spicy products, such as pepper and pepper, should not be used too much. The weather turns from hot to cold in autumn. Don't eat too cold food in your diet, and pay attention to food hygiene.
17. Pay attention to the combination of raw and cooked food.
It is particularly important to mix raw and cooked vegetables, because vitamins C and B in vegetables are easily destroyed when heated, so some vitamins will always be lost in cooked vegetables. Therefore, eating some raw vegetables, such as fresh tomatoes, cucumbers, sweet peppers, lettuce and carrots, can not only absorb a lot of vitamins, but also promote appetite. Especially in summer, you can eat more cold dishes, such as boiled shredded cucumber, radish mixed with sesame sauce, tofu mixed with shallots, shredded egg mixed with cucumber with vermicelli and so on. Of course, you must pay attention to hygiene when eating lettuce, and wash or disinfect it before eating.
18. Food collocation in winter should be avoided.
The climate in winter is cold, and the diet should have enough heat energy to resist the cold. You can eat more hot food, such as beef and mutton, or some thick food, such as stew and hot pot. In addition, the variety of vegetables in winter is monotonous, so you can eat more bean sprouts to supplement the deficiency of vitamins. Seasoning can choose some spicy food, such as pepper, pepper, ginger, onion, garlic and so on.
19. Avoid breakfast
Skipping breakfast is actually a small meal system, which is a two-meal system. Because I am particularly hungry in the morning and eat a lot at noon, the excess heat is converted into fat deposits. If the dinner is rich and oily, leading to the peak of insulin content in human blood at night, it will store excess energy and make people gain weight day by day. Studies show that people who skip breakfast have about 33% higher blood cholesterol than those who eat breakfast, and are more likely to suffer from heart disease. Clinically, it is also confirmed that the probability of heart attack is about 1 times higher than other times within 2 hours after getting up in the morning, which may be related to not eating for a long time. The occurrence of gallstones is also closely related to skipping breakfast. Because the fasting time is too long, the bile composition changes, the cholic acid content decreases, and the cholesterol content increases relatively, forming high cholesterol bile. If you don't eat breakfast, over time, the cholesterol in the bile will reach saturation and become crystals in the gallbladder, and gallstones will occur.
20. Avoid eating immediately after getting up in the morning.
Middle-aged and elderly people just got up in the morning, and their intestines and stomach are still in a semi-dormant state. It takes at least half an hour to wake up. At the same time, there is little saliva secretion and insufficient gastric juice secretion in the morning. In this case, if middle-aged and elderly people eat immediately, or eat some indigestible fat, it will easily lead to indigestion. Therefore, it is best to drink a glass of water after getting up in the morning and rest for half an hour before eating.
2 1. Avoid smoking and baking food.
Smoked and roasted food has carcinogenic effect, which is mainly caused by a large number of polycyclic aromatic hydrocarbons (PAHs) polluting food when the fuel is not completely burned, which has long been discovered by medical scientists. Residents living in Iceland eat a lot of smoked food all the year round, such as smoked fish, and people who die of gastric cancer account for more than 50% of the total cancer deaths. But Icelandic sailors are not. They can often eat more fresh food in overseas ports, and the incidence of cancer is relatively reduced. Residents engaged in fishery production along the Baltic Sea often eat smoked fish in large quantities, and the cancer mortality rate reaches 3 18/65438+ 10,000; The cancer mortality rate of residents engaged in agricultural production in this area is only 149/65438+ 10,000. It is reported that in Huaxi, Guiyang, China, people are still used to eating bacon and smoked fish, and the mortality rate of gastric cancer is high. This shows that middle-aged and elderly people had better avoid smoking and baking food.
22. Avoid pickling food.
Pickled food tastes mellow, and it is a favorite food for many middle-aged and elderly people, such as Sichuan kimchi, Korean kimchi, pickled white meat, fried shredded chicken with sauerkraut, pickled pork jiaozi (steamed stuffed bun), pickled fish and so on. However, pickled foods generally have high salt content. Eating too much salt will increase the burden on the heart and kidneys and easily lead to an increase in blood pressure, so the elderly should not eat it often. In addition, the vitamin content of pickled foods is very low, some pickled foods are not standardized and are easily contaminated by pathogenic microorganisms, while the intestinal resistance of the elderly is weak, and frequent eating of such foods will cause gastrointestinal diseases.
23. Avoid eating iced food.
The spleen and stomach function of middle-aged and elderly people is gradually declining, so it is generally forbidden to eat iced food and cold drinks, even in hot summer. Because chilled food enters the stomach, it will lead to the decline of gastric juice secretion function, easily lead to gastrointestinal diseases, and even induce angina pectoris and myocardial infarction. Even if you eat a small amount, you should eat it within half an hour before and after meals according to your physical condition, so as not to affect the secretion of gastric juice. Don't eat even if the amount is small after exercise or when you feel tired and weak, so as not to weaken your body's resistance.
24. Avoid breakfast.
At breakfast, the spleen of the human body is sleepy and sluggish, and the gastric juice is not moist, which often makes people feel bad and lose appetite, especially the elderly. Therefore, the elderly should not eat greasy, fried, hard and irritating food for breakfast, otherwise it will hurt the spleen and stomach, leading to indigestion and indigestion. Old people should eat soft and digestible food for breakfast, such as milk, soybean milk, noodles, wonton, steamed bread with dough, flower rolls and so on. Especially porridge. An Introduction to Medicine in Ming Dynasty said: "Eating porridge in the morning brings forth the old and brings forth the new, which is beneficial to nourishing the stomach and promoting fluid production, refreshing people and supplementing a lot." Wang Mengying, a physician in the Qing Dynasty, praised porridge as "the best tonic in the world". Modern medical research also believes that eating porridge for breakfast is good for the elderly. If you can add some health foods such as lotus seeds, red dates, yam and longan to the porridge, the effect will be better.