Eating is an important part of health care for the elderly, so how should we eat it? Let me tell you next.

The secret of autumn health care for the elderly;

Autumn is the harvest season, but it is also the season when the elderly are easy to get sick. How to make the elderly spend the autumn safely and happily? The elderly should first pay attention to some eating habits, followed by maintaining a good mood, paying attention to increasing or decreasing clothes and paying attention to physical exercise.

1, what's the staple food?

Old people should eat staple food in three meals a day. However, the carbohydrates contained in rice, noodles and potatoes are not the same, and some are easy to digest and can provide energy for the human body in a short time; Some slow digestion, but can make blood sugar stable, people are not easy to feel hungry. Generally speaking, it is best to eat easy-to-digest dough food for breakfast, such as steamed bread and flower rolls. You can eat some rice and noodles at noon; Eating low-calorie potatoes and sweet potatoes at night is a good choice, and rich dietary fiber can also promote gastrointestinal peristalsis and ensure smooth defecation the next day.

Breakfast for the elderly in autumn and winter is most suitable for porridge, and breakfast in summer is suitable for cereal, fruit and yogurt. Try to choose bread and steamed bread with soft taste, which is convenient for chewing and will not cause gum damage. In addition, we should also pay attention to changing tastes frequently, such as turning steamed bread into scallion oil rolls and sugar rolls. In order to prevent the old people from being anorexic because the taste is too single.

In addition, although various reports have been emphasizing the benefits of coarse grains, the taste of coarse grains is slightly poor, and the elderly do not have to force themselves to eat every day. Or coarse grains can be mixed with flour and rice at the ratio of 1: 3 to improve the taste.

Step 2 be jealous appropriately

Old people are often jealous for health care, but when they are jealous, they need to pay attention to the method, otherwise it will affect their health.

Adding vinegar to cooking can increase appetite, especially for the elderly with poor appetite. Adding vinegar to cold dishes is crispy and refreshing, and it can also increase appetite.

Adding vinegar to stir-fry can make the chemical structure of water-soluble vitamins and vitamin C in food more stable and not easy to be destroyed by cooking, thus protecting the nutrients in food.

In addition, vinegar can also dissolve plant fibers and animal bones. Put some vinegar when cooking fish, stewing meat and stewing ribs, which can dissolve calcium, so as to help the body absorb it and prevent osteoporosis.

For the elderly with hypertension, vinegar can be used instead of salt to reduce the intake of sodium salt, thus controlling the rise of blood pressure. After being absorbed by the human body, vinegar can promote the decomposition of fat, prevent the deposition of cholesterol on the blood vessel wall, and also play a certain role in preventing cardiovascular diseases.

Old people need to pay special attention to the method of vinegar, not to drink it directly, but to add it to the dish. Because vinegar is acidic, if it is not diluted, it will damage the gastric mucosa, cause acute gastritis and gastric ulcer, and may even cause massive bleeding in the upper digestive tract.

When cooking carrots and green leafy vegetables, don't add vinegar, because the content of carotene will decrease and chlorophyll will be destroyed by acetic acid.

Don't eat breakfast too early

When people get old, not only the main organs such as heart, brain and kidney are declining, but also the digestive function is greatly weakened. If you don't pay attention to diet conditioning, especially the quality of breakfast, it will inevitably affect your health and longevity.

It used to be thought that the elderly should get up early in the morning and have breakfast early, but it is not. When people sleep, most organs get a full rest, while the digestive organs are still digesting and absorbing the food left in the gastrointestinal tract the day before, and gradually enter a state of rest in the morning. If breakfast is eaten too early, it will inevitably interfere with the rest of the gastrointestinal tract and make the digestive system in a state of fatigue for a long time. Therefore, it is best for the elderly to have breakfast after 8 am.

Drinking warm water before breakfast is good for the elderly. What is the reason? It turns out that after a night's sleep, people excrete a lot of water from urine, face plate and breath, and are in a state of physiological water shortage after getting up in the morning. If water is not replenished in time, it is not conducive to the metabolism of liver and kidney and the discharge of metabolites, and it is also not conducive to the absorption of breakfast food. It may also cause constipation and induce cerebral thrombosis, myocardial infarction and kidney diseases. Therefore, drinking 1-2 cups of ***200-400 ml of * * warm water immediately after getting up in the morning is not only beneficial to washing the internal organs of the elderly, but also beneficial to improving organ function and preventing senile diseases.

In the morning, the spleen of the human body is sluggish and the gastric juice is not moist, which often makes people lose appetite, especially the elderly. Therefore, it is best for the elderly not to eat fried, hard and greasy food for breakfast, otherwise it will cause food to stay in the stomach and cause indigestion.

4. Keep a happy mood

The change of temperature is uncertain and changes alternately, which has certain influence on people's physiology and psychology. Especially in the late autumn when the grass is dead and the leaves fall, it often makes the elderly feel sad, depressed and depressed, which is easy to induce depression. Therefore, we must pay attention to psychological adjustment, correctly grasp ourselves and learn to extricate ourselves. You can go for an outing with friends and relatives, climb high and look far, enjoy the scenery and participate in some interesting sports activities. These all have the function of calming the mind and calming the mood. Housework should be moderate, and you should go to the hospital for examination and treatment in time if you feel unwell.

5. Pay attention to the increase or decrease of clothes

The temperature drops sharply in late autumn, so the elderly should pay special attention to keep warm to avoid the invasion of foreign evils and the leakage of yang. Don't stay up late or sleep with your head covered. Get into the habit of living with windows open and sleeping in the open air. After falling asleep at night, cover your abdomen with a quilt to prevent you from catching cold. Proper "freezing" is conducive to improving the body's ability to keep out the cold, and it is advisable to wear less clothes to avoid catching a cold. In late autumn, we should guard against colds and prevent the recurrence of chronic diseases such as respiratory diseases, especially the frail elderly.

6. Moderate exercise

Proper exercise can adapt to the change of temperature and enhance disease resistance. Autumn is the best time for outdoor activities, with plenty of sunshine and not very strong sunshine. The elderly can choose some outdoor activities suitable for them according to their physical condition, and those who are in good health can choose mountain climbing, fishing and outing. If you are in poor health, you can choose some activities with little activity, such as outdoor walking, playing Tai Ji Chuan, qigong, walking, doing exercises, playing ball games and going out for an outing.

7. Pay attention to ventilation

When the temperature drops in autumn, many people close the doors and windows to keep the indoor temperature. Doing so may cause serious indoor pollution, leading to upper respiratory diseases, headache, dizziness, sinus discomfort, photophobia, runny nose, nausea, chest tightness and other symptoms. If the same symptoms appear in a family or can be alleviated after outdoor activities, we should consider the possibility of indoor pollution. Therefore, it is not advisable to close the door all day, and keep indoor air circulation in cold weather. When the indoor and outdoor temperature difference is 10℃, the indoor air can be exchanged once in 15 minutes. Don't smoke indoors to reduce pollution and prevent respiratory diseases. It is best to install an exhaust fan in the kitchen, so that the oil fume can be discharged to the outside in time. Some flowers and plants can be raised in the courtyard and indoors, and water should be sprinkled frequently to adjust the indoor humidity.

Principles to be kept in mind in the daily diet of the elderly:

First, eat less and eat more, and supplement snacks.

Because the old people chew slowly, they can't eat much at a meal, and the time is long, but the old people must supplement enough nutrition. At this time, three meals a day should be divided into five to six meals, and some snacks can be prepared for the elderly, such as low-fat milk oatmeal, bubble cakes, tofu pudding and so on. Please read down for details.

Second, replace some animal proteins with soy products.

The diet of the elderly must limit the intake of meat, and the sources of protein should be diversified. In addition to certain animal protein, we should also increase the high-quality protein in nuts such as peanuts, walnuts and almonds.

Third, a certain amount of fruit every day.

Don't ignore the function of fruit. Fruits suitable for the elderly are peaches, mangoes, bananas and kiwis. You can also use a juicer to juice. Pay attention to the right amount every day.

Fourth, supplement vitamin B.

The elderly are prone to lack of vitamin B, which can easily lead to cataracts, cardiovascular and renal diseases, and brain function degradation. Therefore, porridge cooked with brown rice, germ and white rice needs to be supplemented, and it can also be used with other foods.

Fifth, limit the intake of oil.

The elderly should try to avoid getting fat from animals such as pigs, beef and fried foods, and should mainly take vegetable oil.

Six, eat less spicy food.

Eating more of this kind of food in the elderly will easily lead to imbalance of water and electrolyte in the body, dry mouth, irritability and other symptoms, so it is advisable to eat less.

Seven, add less salt, monosodium glutamate, soy sauce, and make good use of other seasoning methods.

Eating too much of this seasoning can easily lead to diseases such as hypertension. We can provide rich vegetables such as coriander and mushrooms to match other diets.

Eight, please add more water during the day

You can use more boiled water during the day, which is good for all ages, especially the elderly. ?

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