Old people follow a three-low diet (low in salt, oil and sugar), but some people age faster. Nutritionist Guo Yijun said that this has a lot to do with unbalanced nutrition. The less silver-haired people eat or are malnourished, they will fall into a vicious circle of aging and cannot consolidate their health.

How to eat a three-low diet to avoid nutritional imbalance? Experts advise you to avoid the following two mines:

The appetite of silver-haired people is not as good as before. Many elderly people eat very lightly and often lose their appetite, resulting in insufficient nutrient intake and inability to maintain human functions. To make matters worse, their immunity is reduced and they become the object that germs like to come to their homes.

In order to improve the appetite of the elderly, Guo Yijun suggested using the following four techniques to create a restaurant with "all colors, smells and tastes".

Tip 1. Make good use of condiments to improve the taste: In view of the poor taste of the elderly, we might as well use the following condiments to enhance the taste of dishes.

? Seasoning: chopped green onion, garlic, ginger slices, lemon juice, white vinegar or black vinegar.

? Spices: black pepper, pepper, curry, pepper, etc.

? Chinese herbal medicines: red dates, angelica (just one tablet).

? Boil fresh and sweet broth: Use these ingredients to boil fresh and sweet broth, such as onion, mushrooms, kelp, fish fillets, kelp, miso and so on. And add some herbs (such as coriander, basil leaves, basil, celery, rosemary) and stir the soup when cooking.

? Taste with acid: sour taste helps to taste. Besides vinegar, tomatoes, pineapples, apples and other fruits can also be used.

? Sprinkle with chopped nuts: cold noodles, green salad and other cold dishes, sprinkle with walnut slices, peanut slices or sesame seeds.

? Enrich the taste of soup: add a spoonful of pineapple and soup, peeled pepper or tofu milk to the soup to enrich the taste.

Tip 2. Choose seasonal ingredients: seasonal ingredients are not only fresh and have high nutritional value, but also can best present the delicious food.

Tip 3. Aroma stimulates taste buds: hot food is always fragrant. It is best to serve it while it is hot, or pour hot soup on the food to stimulate the sense of smell of the elderly and promote appetite.

Tip 4. Create a visual aesthetic feeling: in order to make it convenient for the elders to eat, the younger generation often cuts or cooks the dishes badly, which can't arouse the desire of the elders to eat visually; It is suggested that snacks should be used to create visual beauty when coloring or dressing food. Old people are in a happy mood and their appetite naturally increases.

In addition, hot and humid summer makes people's appetite worse, so we can make good use of spicy Chinese herbal medicines to improve the taste. Dr. Li said that star anise (star anise), cumin (cumin), cinnamon, cassia twig, Amomum villosum, cardamom and Amomum villosum can not only solve the problem of light diet, but also eliminate moisture in the body, regulate the stomach and stimulate appetite.

Usage: Including star anise (star anise), fennel (cumin), cinnamon, cassia twig and so on. Made of small cloth bags, it is suitable for braised pork. Amomum villosum, cardamom and Amomum villosum are used to make soup or hot pot.

Many elderly people are afraid of obesity and chronic diseases and try their best to reduce fat in catering. Lin Xuhua, a doctor of family medicine, mentioned that the color change of old people talking about "fat" is mainly a misunderstanding of fat. In fact, eating good fat in moderation is more important than blindly reducing fat or eating bad fat. The key to a correct diet is to know how to distinguish between good fat and bad fat. If you eat good fat in moderation, your physiological function can function normally, otherwise you will become weak.

Here are a few examples to illustrate how fat (grease) maintains human physiological functions.

? Obtaining essential fatty acids from food is very important for maintaining human health. For example, flaxseed or fish oil is rich in omega-3 fatty acids, which helps to regulate immune function and maintain cardiovascular function.

? Fat is responsible for transporting fat-soluble vitamins (namely vitamins A, D, E and K).

? Fat is one of the basic nutrients that constitute the brain and reproductive system. Fat deficiency may lead to dementia and insufficient hormone secretion.

? Fat-containing substances, such as phospholipids, glycolipids, lipoproteins, cholesterol, corticosteroids, cholic acid, vitamin D, androgen, estrogen, etc., are all important raw materials involved in human physiological operation. For example, cholesterol is the basic raw material for making cell membranes and synthesizing hormones.

? Fat is a source of high energy, and each gram of fat can provide 9 kilocalories of energy, which can meet the needs of human daily activities.

Guo Yijun emphasized that eating fat and mastering two principles can make you feel at ease and take care of your health:

Principle 1. Eat good fat.

? Moderate intake of fat. Choose the original food, such as milk, eggs, seafood, fish or meat, proper amount of nuts (about 1 serving per day, about 10 ~ 20g, such as 5 cashews, almonds, or 10 peanuts), flaxseed, etc.

? Edible oils are mainly vegetable oils rich in "unsaturated fatty acids", such as olive oil, mustard oil (rapeseed oil), soybean oil, sunflower oil, bitter tea oil and peanut oil.

? Cooking methods with less oil, such as steaming, boiling, scalding, simmering, boiling, stewing, marinating, cold salad, etc. Specifically, avoid greasy dishes, such as sweet and sour fish or pepper chicken, and eat steamed fish or boiled chicken.

Principle two. Avoid unhealthy fat.

? Avoid processed meat, barbecue food and animal offal. Limit the intake of "saturated fat" and "trans fat". The former is margarine, lard, butter, ghee and so on. The latter, such as cakes, fried foods and cakes.

? Try to eat less red meat with high fat content; If you choose to eat animal meat, lean meat is the first choice. You might as well eat pork or beef for one meal and white meat such as chicken or fish for other meals.

? Cooking methods use less sweet and sour, vinegar slippery, fried, fried, oiled, ghee, stir-fried.