Medical research shows that the cholesterol content in the human body will stagnate after the age of 50, so try to eat less high-calorie foods such as butter and bread, because this age group is often prone to gain meat. The function of human immune system will be greatly degraded, and it is more prone to various diseases than before, and the body needs more time to recover. This requires people to give priority to foods rich in vitamins C, E and carrots when choosing food, because they are conducive to regulating the balance of chemical reactions in the body.
Oral health care is also very important, and gum atrophy often occurs at this time. The face is also easy to get fat, and a double chin appears. You may wish to do some facial work. Of course, the most common problem for men in this age group is the decrease of human muscles, which is easy to cause dysuria. At the same time, the main problem facing this period is to lose weight, which may be exactly what fat people want, but it is not a good sign. Weight loss comes from the reduction of human muscles, which account for more than fat in the human body. At this age, weight loss is a dangerous signal of human aging. The skin of shoulders and arms is the most relaxed, and you need to exercise your muscles frequently.
The height of men will also decrease, about every 20 years1.5cm. At the same time, the luster of the hair will gradually fade, and some hair conditioners rich in nutrients can be used. However, don't forget to exercise your brain, usually read more books, newspapers and do more puzzles.
60-70 years old: Be kind to life, strengthen physical strength and eat healthily.
The appearance characteristics of men in this age group will change obviously: the skin is rougher and age spots of different sizes begin to appear; The nose looks longer and wider, and the earlobe is fleshy. The reduction of sleep may not contribute to the recovery of physical fitness, and people's memory will also deteriorate. Legs and waist will naturally age. Once the leg strength is weakened, people are prone to fall and even stay in bed for life.
When doing physical exercise, insist on a quarter of an hour every day, mainly kneeling and straightening, and insist on outdoor walking and radio gymnastics every day. At this time, the most important thing is to maintain an optimistic attitude and a healthy body. Don't let changes in appearance affect your mood. Keep a calm attitude and an optimistic mood. At the same time, in order to prevent the occurrence of various cancers, we should eat more anti-cancer foods, such as fresh fruits and vegetables, especially spinach, tomatoes, celery, apples, dates, oranges, pineapples, peas, bean sprouts, melons and carrots. Plants containing polysaccharides, such as Lentinus edodes, Volvariella volvacea, Auricularia auricula, Tremella fuciformis, Hericium erinaceus, Lentinus edodes, etc. Seafood is the best anti-cancer food, eat more sea cucumber, kelp, laver, clam, squid, squid, mussel, shrimp, jellyfish skin, abalone and so on. It has anti-cancer and anti-cancer effects; Foods containing trace metal elements include: eggs, sesame, liver, kidney, beer yeast, malt, water chestnut, coix seed, water chestnut, lily, yam, tea and so on.
Although all the above foods have anti-cancer and anti-cancer effects, they will be taken in excess every day, so a balanced diet and no partial eclipse can achieve the anti-cancer effect. Try to eat less greasy and fried food, eat more vegetable oil, eat less animal oil, usually eat more garlic and fish, and drink some red wine in moderation. These practices can reduce cholesterol content.
Question 2: What food is suitable for the elderly? Fish is good for heart health.
Heart disease is one of the threats to human health, but the Inuit people in Alaska are seldom bothered by this disease, because they often eat fish, thus supplementing a lot of omega-3 fatty acids. Omega-3 fatty acids can help the human body control cholesterol levels and prevent arrhythmia, and are the guardians of the human heart.
Chocolate is good for blood vessel health
In San Blas Islands near Panama, Kuna, who also suffers from abnormal heart disease, is nine times less likely to suffer from heart disease than Panamanians. What is the secret of their heart health? The reason is that their drinks usually contain a lot of cocoa, and cocoa is rich in flavanols, which can protect vascular function, reduce the occurrence of hypertension and help prevent diseases such as type 2 diabetes, nephropathy and Alzheimer's disease. Eating chocolate rich in cocoa in moderation can also promote health.
Nuts prolong life.
Seventh-day Adventists, an American religious group that advocates healthy living and vegetarianism, points out that people who regularly eat nuts can live an average of two and a half years longer. Why do nuts have such magical effects? Because nuts are a good source of unsaturated fatty acids, similar to olive oil, in addition, nuts are also rich in vitamins, minerals and antioxidants and other healthy substances, which is a rare healthy food.
Olive oil against senile diseases
As early as forty years ago, scientists studied the magical effect of olive oil: unsaturated fatty acids in olive oil can reduce the incidence of heart disease and cancer. Now, people have made more discoveries: olive oil also contains a powerful antioxidant-polyphenols, which can help people resist diseases caused by aging.
Red wine delays aging.
Moderate drinking can prevent heart disease, diabetes and memory loss. Although any kind of wine can play such a role, red wine is the best, because resveratrol unique to red wine can activate factors that control cell aging, thus delaying aging and making people younger.
Blueberries remain elastic.
During the period of 1999, the Meyer Center for Human Nutrition of Tufts University conducted an experiment. They fed the mice blueberry extract for quite a long time, which is equivalent to ten years of human beings. It was found that the mice that ate blueberries had a better sense of balance and physical coordination than ordinary mice when they were old. This also confirms that the compounds in blueberries can help reduce inflammation and oxidative damage, thus improving memory and limb flexibility in old age.
Tofu protects liver
Old people generally like to eat tofu. They said, "Fish makes a fire, meat produces phlegm, and cabbage and tofu keep you safe." "Life Taste Diet Spectrum" said: "It can be made everywhere, and the rich and the poor are easy to get together. If you ask vegetarians, you can also eat meat. Those who are frozen in the winter moon will taste You Mei. " The main components of tofu are protein and isoflavones. Tofu has the functions of supplementing qi and deficiency, reducing blood lead concentration, protecting liver and promoting metabolism. Eating tofu regularly is beneficial to health, beauty and intellectual development. The elderly often eat tofu, which has a good therapeutic effect on arteriosclerosis and osteoporosis.
Drinking porridge is easy to digest and clear the lungs.
Judging from the eating habits of long-lived elderly people, everyone likes to drink porridge. Ma Yinchu, a famous economist, and his wife, Zhang, are centenarians. They especially like to drink porridge. Every morning, 50 grams of oatmeal is added to 250 grams of boiling water and brewed for 2 minutes to make porridge. Every day, never stop. Mr. Su Juxian, a centenarian in Shanghai, has developed the habit of drinking rice porridge three times a day, with porridge in the morning and evening and slightly thick porridge at noon, and each meal is quantified as a shallow bowl. They said, "Drinking porridge is comfortable and good for your health." Physicians and health experts throughout the ages have admired porridge for the elderly. "Diet is interesting" says: "Porridge is the first nourishing picture in the world." Porridge is easy to digest and absorb, and can harmonize stomach, strengthen spleen, clear lung and moisten lower body. Cao Cisheng, a health care practitioner in the Qing Dynasty, said: "When people are old, they can enjoy a long life even if they eat porridge." He has compiled 100 porridge charts for the elderly to choose from, which is very popular.
Question 3: What kind of bedspread is suitable for middle-aged and elderly people? When you are old, you generally need calcium supplementation. Because the intestinal calcium absorption capacity of the elderly is declining, if calcium supplementation is unscientific, it will be in a state of calcium deficiency, which will bring many diseases to the elderly for a long time. However, the elderly can't absorb enough calcium because of the decreased intestinal absorption capacity. Moreover, many elderly people don't do this. Therefore, the elderly must properly supplement extra calcium to meet the human body's demand for calcium nutrition. As for which calcium agent is good, I promote calcium agent (Rolex), and many doctors promote Rolex, because Rolex also contains several trace elements to help calcium absorption and prevent osteoporosis. Because its calcium is chelated, its absorption rate is the highest.
Question 4: What cooking oil is suitable for middle-aged and elderly people? I saw a health program before, and the experts said that different people really have different needs for cooking oil. For example, there are no restrictions on children, and all kinds of vegetable oils can be used, but what ingredients in vegetable butter are not good for children's nervous system development, so eat less. For the elderly, butter and vegetable butter are high in saturated fatty acids, which will increase the risk of diabetes and cardiovascular diseases. Tea oil and olive oil are ideal choices for the elderly, and flower oil and corn oil are also good choices. Recently, there is a peanut oil that is generally fuel-efficient. It should be suitable.
Question 5: What is the best for middle-aged and elderly people to eat three meals a day? Our daily diet consists of six kinds of food: cereals, miscellaneous beans and animal foods (including fish, meat, milk, eggs, etc. ), bean products, vegetables and edible oil, plus dried and fresh fruits. All kinds of foods have their own nutritional characteristics, so we should eat them often. Examples of specific formulas are as follows:
1, middle-aged recipes for example
Object: 45-year-old male, light manual worker.
This recipe provides 2,400 kilocalories of energy and 80 grams of protein, and other nutrients basically meet the requirements of middle-aged people.
Breakfast millet porridge (50 grams of millet) flower rolls (50 grams of standard flour) salted duck eggs (50 grams).
Lunch rice (japonica rice 150g), fried minced meat peas (lean meat 30g, peas 100g, vegetable oil, monosodium glutamate and salt 5g), fried shredded pork celery (lean meat 20g, celery 150g, vegetable oil, monosodium glutamate and salt 5g), shrimp skin cucumber soup.
Dinner steamed bread (standard flour 150g), stir-fried mutton with onion (lean mutton 50g, onion 25g, vegetable oil 6g, salt amount) mixed with spinach (spinach 150g, sesame sauce 10g, monosodium glutamate, salt amount) and towel gourd soup (towel gourd 25g, gluten 20g, salt amount). After 200 grams of watermelon.
Example of recipes for 2.60-year-old people
Object: 60-year-old male, light manual worker.
The following recipes provide energy of 2000 kcal, protein 7 1g, and other nutrients basically meet the requirements of the elderly.
Breakfast steamed bread (standard flour 40 grams), milk lying eggs (milk 250 grams, eggs 40 grams).
Baked spring cakes (70g of standard flour), stir-fried dishes (25g of pork, mung bean sprouts100g, spinach100g, leek 20g, vermicelli 20g, vegetable oil10g, soy sauce and salt) and red bean millet porridge (35g of millet and red bean 65438)
Dinner rice (polished rice 150g), roasted Chinese cabbage with mushrooms (Chinese cabbage 200g, Lentinus edodes 10g, vegetable oil 15g, broth, onion, ginger, cooking wine and salt), fried shredded carrots (lean meat 10g, carrot 50g).
After 50 grams of oranges.
Example of 3.70-year-old people's recipes
Object: 70-year-old male, extremely light manual worker.
This recipe provides 1800 kcal of energy and 65 grams of protein. Other nutrients meet the needs of the elderly.
Breakfast rolls (50g of standard flour), milk (200g of milk).
Noodle cake for lunch (standard flour 150g), fried shredded pork with leek (pork 25g, leek 120g and vegetable oil 8g), three shredded shrimps (shrimp skin 10g, spinach 50g, potato 70g, carrot 80g and vegetable oil 5g) and oyster sauce (80g).
Dinner rice (rice 100g), onion and pepper hairtail (hairtail 75g, onion, ginger, pepper, vinegar, sugar and vegetable oil 6g), Chinese cabbage and mushroom soup (Chinese cabbage 70g, mushrooms 10g, vermicelli 20g, oil 1g, soup 300g).
After 50 grams of oranges.
Thermal energy distribution of three meals for the elderly: breakfast accounts for 30%, lunch and dinner account for 35% respectively.
Middle-aged and elderly women can remove some grain and oil according to the above recipe, which can reduce the energy of 200-300 kcal.
Question 6: What is suitable for middle-aged and elderly people? What should I pay attention to? In winter, meat dishes eat radishes and meat dishes eat mutton. In summer, mung beans and ginger can also be used as vegetarian dishes, and steamed fish is the best for meat dishes.
Question 7: What do the elderly eat for their health? Old people want to live a long and healthy life, of course, they should eat healthily. Pay attention to the following nutrients: protein. Including high-quality protein and non-high-quality protein, the former mainly comes from dairy products, eggs, lean meat, fish, shrimp, bean products and so on; The latter mainly comes from rice and vegetables. Fat. Include animal fat and vegetable fat. Many elderly people are afraid of obesity, because fear of obesity will lead to hyperlipidemia and coronary heart disease. In fact, the elderly should also eat fat, because fat has the function of keeping warm. Old people can choose vegetable fat because it contains unsaturated fat. Carbohydrate. Carbohydrate provides necessary calories for human body, and the main food sources are: sucrose, grains (such as rice, wheat, corn, barley, oats, sorghum, etc. ), fruits, nuts, vegetables, etc. All three provide heat for human body. In addition, vitamins, minerals and water are also essential nutrients for the human body. Pay attention to seven points in the diet of the elderly: 1, and the food is diversified, mainly cereals. Cross-eating millet, rice and black rice can balance the nutritional structure. 2. Eat more vegetables, fruits and potatoes. There should be at least 1 kg of vegetables and two fruits every day. As for diabetics, they can eat low-sugar fruits and vegetables, such as carambola and tomatoes. 3. Eat milk, beans and their products every day, and beans are the first to push soybeans. 4. Eat proper amount of fish, poultry, eggs and lean meat; Eat less fat. Old people can eat more fish, and marine fish is better. 5, food intake and physical activity should be balanced, maintain an appropriate weight, and it is best to exercise 1 hour every day. 6. Eat a light and salt-free diet. Hypertension and cancer are closely related to high salt intake. 7, drinking should be * * *. Patients with hypertension should avoid drinking alcohol, and normal people can drink red wine in moderation. Specifically, you can refer to the following "six ones" dietary principles to achieve balanced nutrition and healthy eating. A glass of milk a day should be drunk in the morning; An egg a day is rich in protein needed by human body. A catty of vegetables and fruits a day, supplemented with enough vitamins and cellulose; About a kilo of food a day, rice, noodles, coarse grains, etc. ; One day100g lean meat, including pigs, cows, chickens, fish, etc. A bowl of soup for a meal, the elderly need water more than the young, so soup is very important. The diet health care of the elderly is "ten not greedy". 1. Don't be greedy for meat: Excessive consumption of meat food by the elderly will lead to nutritional imbalance and metabolic disorder, which is prone to hypercholesterolemia and hyperlipidemia, which is not conducive to the prevention and treatment of cardiovascular and cerebrovascular diseases. Second, not greedy for essence: the content of vitamins and dietary fiber in refined rice flour is less, and the nutrition is not as good as that of coarse rice flour. Therefore, the elderly should eat more coarse grains. Third, not greedy: the gastrointestinal digestion and absorption function of the elderly is weak. If you are greedy for hard or immature food, you will be prone to indigestion or stomach trouble for a long time. Fourth, not greedy: the elderly often have incomplete teeth, and eating fast is easy to cause chewing, thus increasing the burden on the stomach and causing indigestion or stomach discomfort. At the same time, eating too fast will increase the risk of accidents such as fishbone or sore throat. 5. Don't be greedy: the elderly should be full of food. If you are greedy for a long time, it will not only increase the burden on the gastrointestinal tract, but also induce or aggravate cardiovascular and cerebrovascular diseases and even sudden death. Six, not greedy for alcohol: long-term drinking and drinking in the elderly will cause myocardial degeneration, lose normal elasticity, increase the burden on the heart, damage the liver, and cause blood pressure to rise. Seven, not greedy for salt: the elderly eat too much sodium, which is easy to cause high blood pressure, stroke, heart disease and kidney disease. Therefore, the daily diet of the elderly should be light and eat less pickles. Eight, not greedy for sweetness: the elderly often eat too much sweets, which can cause metabolic dysfunction of the body, causing obesity, diabetes, itchy skin, hair loss and so on. It is not conducive to physical and mental health. Nine, not greedy for the evening: the elderly should eat three meals sooner rather than later, which is conducive to food digestion and rest after meals, and can avoid food accumulation or hypoglycemia. Ten, not greedy for heat: the elderly diet should be warm and not hot. Too hot diet is easy to burn the mucosa of the mouth, esophagus and stomach, and it is easy to cause esophageal cancer and gastric cancer after a long time.
Question 8: What kind of oil is better for middle-aged and elderly people? Olive oil is the best
Tea oil is second.
Soybean oil, corn oil and rapeseed oil are also acceptable.
Animal oils such as lard are taboo.
The most important thing is to control oil.
My father has high blood pressure and is overweight.
But it's well controlled
Mainly follow the above principles.
So that's the experience.
I hope your parents live a long and healthy life.
Question 9: What kind of dried fruit should the elderly eat? As we all know, dried fruit is rich in plant fiber, which helps digestion and prevents constipation. In fact, eating dried fruits often can keep the heart healthy, which is especially important for elderly friends. Here are some common dried fruits for you. 1. Peanut contains a lot of carbohydrates, vitamins and more than 20 kinds of trace elements such as lecithin, calcium, iron, etc., which have nourishing and health care effects for the elderly. Peanut oil processed from peanuts contains more than 76% unsaturated fatty acids, of which more than 65% is unsaturated oleic acid and about 35% is polyunsaturated linoleic acid, which can not only lower blood cholesterol, but also prevent atherosclerosis and coronary heart disease. 2. Walnut Walnut has the functions of moistening lung and tonifying kidney, strengthening yang and strengthening kidney, and is an ideal nourishing food and medicine for warming lung and kidney. In addition, eating walnuts can moisten blood and black beard, making skin delicate and smooth. And is rich in phospholipids and lysine, which can effectively supplement brain nutrition and enhance physical strength for people who have been engaged in mental or physical labor for a long time. Walnut contains linoleic acid and a lot of vitamin E, which can improve the growth rate of cells and reduce diseases such as dermatosis, arteriosclerosis, hypertension and heart disease. It is a good food for beauty beauty to prolong life. 3, chestnuts chestnuts are fruits that tonify the kidney and strengthen the bones. Its carotene content is four times that of peanut, and its vitamin C content is 18 times that of peanut. It has good effects in preventing cancer, lowering cholesterol, and preventing thrombosis, virus and bacteria invasion. In addition, its unsaturated fatty acids and multivitamins can treat cardiovascular diseases, such as arteriosclerosis, hypertension and heart disease. It is also an anti-aging nutritional food. 4, broad beans The function of broad beans is to strengthen the spleen and promote diuresis, and treat diaphragmatic food and edema. Broad beans are rich in protein, second only to soybeans. It is very beneficial to patients with edema caused by protein deficiency and chronic nephritis caused by it, and can also delay the symptoms of arteriosclerosis. Broad bean contains plant lectin, which has the function of detumescence and anticancer, especially for gastric cancer, esophageal cancer and cervical cancer. The crude fiber and other effective nutrients in broad beans have obvious curative effect on preventing obesity and regulating blood pressure. 5, sunflower seeds sunflower seeds can nourish the spleen and moisten the intestines, stop dysentery and eliminate carbuncle. It is believed that it can nourish hair, is rich in minerals and vitamins, has a preventive effect on acute hyperlipidemia and chronic hypercholesterolemia, can regenerate cells, lower blood sugar, and can prevent arteriosclerosis and coronary heart disease. And the contents of vitamins e, f and zinc are much higher than other foods. Proper intake can remove spots and make the skin full of elasticity. 6. Cashew nuts, as one of the four dried fruits, are rich in B vitamins. It has obvious curative effect on anorexia, heart failure, edema of lower limbs and various inflammations, especially patients with rosacea should eat more cashews to avoid trouble. Cashew nuts are also rich in vitamin A, which can prevent and treat night blindness, dry eye and skin keratosis, enhance human disease resistance and prevent cancer. Alkyd in cashew nuts can prevent arteriosclerosis and cardiovascular diseases, while linolenic acid can prevent heart disease and stroke, so cashew nuts are rare things with long life. To sum up, six kinds of dried fruits are a good topic about what the elderly eat. A correct diet can not only prevent diseases, but also establish a correct regimen. Is it killing two birds with one stone?
Question 10: What do middle-aged and elderly people eat for their health? Usually, men's initial aging begins when their bodies are fully developed at the age of 20-22. However, there is no need to feel depressed and panic. Expert research has confirmed that people's life span may reach 1 10 years. In order to delay aging, men must understand their physiological characteristics at different ages and adopt various health care methods. 50-60 years old: Pay attention to your teeth, exercise your muscles and use your head more.
Medical research shows that the cholesterol content in the human body will stagnate after the age of 50, so try to eat less high-calorie foods such as butter and bread, because this age group is often prone to gain meat. The function of human immune system will be greatly degraded, and it is more prone to various diseases than before, and the body needs more time to recover. This requires people to give priority to foods rich in vitamins C, E and carrots when choosing food, because they are conducive to regulating the balance of chemical reactions in the body.
Oral health care is also very important, and gum atrophy often occurs at this time. The face is also easy to get fat, and a double chin appears. You may wish to do some facial work. Of course, the most common problem for men in this age group is the decrease of human muscles, which is easy to cause dysuria. At the same time, the main problem facing this period is to lose weight, which may be exactly what fat people want, but it is not a good sign. Weight loss comes from the reduction of human muscles, which account for more than fat in the human body. At this age, weight loss is a dangerous signal of human aging. The skin of shoulders and arms is the most relaxed, and you need to exercise your muscles frequently.
The height of men will also decrease, about every 20 years1.5cm. At the same time, the luster of the hair will gradually fade, and some hair conditioners rich in nutrients can be used. However, don't forget to exercise your brain, usually read more books, newspapers and do more puzzles.
60-70 years old: Be kind to life, strengthen physical strength and eat healthily.
The appearance characteristics of men in this age group will change obviously: the skin is rougher and age spots of different sizes begin to appear; The nose looks longer and wider, and the earlobe is fleshy. The reduction of sleep may not contribute to the recovery of physical fitness, and people's memory will also deteriorate. Legs and waist will naturally age. Once the leg strength is weakened, people are prone to fall and even stay in bed for life.
When doing physical exercise, insist on a quarter of an hour every day, mainly kneeling and straightening, and insist on outdoor walking and radio gymnastics every day. At this time, the most important thing is to maintain an optimistic attitude and a healthy body. Don't let changes in appearance affect your mood. Keep a calm attitude and an optimistic mood. At the same time, in order to prevent the occurrence of various cancers, we should eat more anti-cancer foods, such as fresh fruits and vegetables, especially spinach, tomatoes, celery, apples, dates, oranges, pineapples, peas, bean sprouts, melons and carrots. Plants containing polysaccharides, such as Lentinus edodes, Volvariella volvacea, Auricularia auricula, Tremella fuciformis, Hericium erinaceus, Lentinus edodes, etc. Seafood is the best anti-cancer food, eat more sea cucumber, kelp, laver, clam, squid, squid, mussel, shrimp, jellyfish skin, abalone and so on. It has anti-cancer and anti-cancer effects; Foods containing trace metal elements include: eggs, sesame, liver, kidney, beer yeast, malt, water chestnut, coix seed, water chestnut, lily, yam, tea and so on.
Although all the above foods have anti-cancer and anti-cancer effects, they will be ingested in excess every day, so a balanced diet and no partial eclipse can achieve the anti-cancer effect. Try to eat less greasy and fried food, eat more vegetable oil, eat less animal oil, usually eat more garlic and fish, and drink some red wine in moderation. These practices can reduce cholesterol content.