The so-called "health preservation" means developing good living habits, which can play a positive role in promoting human health and delay human aging to a certain extent. Good living habits include reasonable diet, drinking water, work and rest, exercise, maintaining an optimistic attitude, regular physical examination and other aspects, among which diet and nutrition are the most particular, which is what we often call "food supplement".
There are three misunderstandings in "food supplement" for the elderly.
Misunderstanding 1. Food supplement means eating more high-protein food.
Protein is the foundation of all life, the basic substance that constitutes human tissues and cells, and an important source of human energy, which plays a positive role in improving human repair function. So many people say that "food supplement" means eating high-protein foods, such as meat, milk, soybean milk, eggs and other foods, including synthetic protein powder.
In fact, the more protein is not the better for the human body; Excessive intake of protein will increase the metabolic burden of liver and kidney, and may also lead to obesity due to excessive energy.
According to Dietary Guidelines for China Residents (20 16), the proportion of protein is 30% of the total energy required by human body in one day.
Old people drink 400 ml of milk, 1-2 eggs, about 200 grams of emaciated or tofu, and protein in other foods every day, which is enough to meet the human demand for protein.
Myth 2: Eating soup is more tonic than eating meat.
Speaking of "food tonic", you will think of drinking soup. There are common black-bone chicken soup, bone soup or pigeon soup, and some "heat-clearing and cooling" ones are added, such as ginseng, codonopsis pilosula, angelica, medlar and jujube.
Actually, this is a misunderstanding. On the one hand, the nutritional value of poultry meat is very comprehensive, belonging to a very high-quality protein source; Moreover, soup is a very superior cooking method, which can protect the original nutritional value of ingredients. Adding other ingredients can make the taste better and make up for the nutritional deficiency of meat ingredients.
In the process of cooking soup, some nutrients are indeed incorporated into the soup, but more nutrients will remain in the gravy.
There is more water in the soup. If you drink too much soup, even if the staple food includes too little meat, it will easily lead to lack of energy. Some thick soups are high in fat, cholesterol and purine and are not suitable for eating more.
Myth 3. Food tonic is better than medicine tonic.
Nowadays, many elderly people are obsessed with tonic and often like to buy some health products to eat. Actually, this is not right.
Theoretically, if the elderly can get nutrition through a normal diet, it is suggested to control their diet reasonably and not take health food or medicine. You can have a regular physical examination 1-2 times a year to better control your health.
Dietary supplements can better maintain a balanced nutrition, and the part that cannot be absorbed by the human body will naturally be excreted through feces or urine. If you rely too much on health care products, including calcium tablets, protein powder and some vitamins, it will easily lead to excessive consumption, which is also unfavorable to human health.
Medication is a helpless move when human body has pathological changes, and it is recommended to carry out it under the guidance of a doctor.
The elderly should pay attention to the following points:
1, pay attention to maintain a balanced nutrition; The essence of food supplement is to keep the balance of nutrition; It is suggested that the elderly should eat no less than 12 kinds of food every day and no less than 2 1 kind of food every week. Including rice, pasta (noodles, steamed bread, bread), miscellaneous grains porridge and other staple foods, as well as meat, eggs, milk, beans and their products, fresh fruits and vegetables, nuts and other foods.
You need to eat 3-5 servings of staple food, 2-5 servings of high-protein food, 400g of fresh vegetables and 300g of fresh fruits every day.
3. Pay attention to cooking methods; Try to choose light cooking methods, such as steaming, boiling, stewing and frying. Try to avoid frying and barbecue, and at the same time be low in salt, base oil and sugar.
4. Pay attention to the diet; It is recommended to eat three meals a day regularly and quantitatively, and generally eat 7-8 minutes full.
5. Pay attention to chew slowly.
6, eat less hard food, eat more soft food, you can drink more porridge, milk, soy milk and other foods.
7. Try not to smoke, drink, eat supper, sleep after meals and other bad hobbies. Don't overeat when you meet delicious food.
Finally, keep an optimistic attitude, especially when eating. Positive emotions contribute to the secretion of gastric juice and improve the digestion and absorption function of the human body. Instead, it is easy to indigestion. No matter how high the nutritional value of food is, it cannot be used by the human body.