"Life depends on life, and practice depends on individuals". If you want to be healthy, you should eat well first. With the changes of the body, middle-aged and elderly people should establish new dietary concepts and master new dietary skills according to the new situation. Eating well is not as good as eating skillfully. Eating well reflects economic value, and eating skillfully reflects health value. Some eating methods can be used by young people, but not by middle-aged and elderly people. If you eat like a young man, you may not be able to digest it. Eating the gastrointestinal tract is more likely to get sick, and a little carelessness in diet may lead to illness. Once sick, the derogatory terms given by the traditional understanding of the elderly will follow. If you eat too much, young people will call you "old and useless"; If you drink too much, you will be called "old and uncertain"; If you are greedy for what you want to eat, you will say that you have "eaten harmful"; It is said that old people are like children, which is true. If you want to eat something rare, you will be disappointed and even lose your temper if you don't eat it. Middle-aged and elderly people's own blood viscosity increases, blood vessels become narrower, and eating greasy food is more likely to cause abnormal increase of blood lipids and cholesterol, which will increase the risk of cardiovascular and cerebrovascular emergencies (such as myocardial infarction and cerebral infarction), so we should attach great importance to and be cautious in diet selection.
What to eat? How to eat? As we get older, we need to live more and understand more, and we need to eat more and more carefully in our diet. In order to eat healthily, it is wise to eat selectively. It needs to be realized that for the sake of health, don't be afraid to waste food. Eating healthy is the biggest benefit. Only when you don't get sick can you not suffer, and your children can not be implicated, reduce medical expenses and make contributions to the new society. General principles of middle-aged and elderly people's diet: keep warm, keep out the cold, prevent dryness and eat in moderation; Eating health is the goal, and eating longevity is the goal. How to eat, please see the following healthy eating tips:
Get off to a good start and take the first bite. Chewing slowly is the general requirement, because the best digestion begins with the first bite of food, and drinking soup first increases the nutrition of the body; Corn porridge is often used to soften blood vessels and preserve health; Millet dehumidification can strengthen the spleen, soothe the nerves and help sleep; Warm porridge can not only nourish the stomach, but also supplement the state of water shortage and reduce the total food intake. In the choice of soup, drinking soup before meals is good for health, and drinking soup after meals is fatter; Don't drink leftover soup. In order to reduce the intake of oil, you can skim the oil with a spoon when you drink soup in a restaurant. Don't pick up a bowl and drink soup, you can drink it in spoonfuls, so you can enjoy more delicious time and wait for the slow satiety to come.
Second, water is the source of life, and drinking water for middle-aged and elderly people is the first, which is very important for promoting health. Drinking water should follow the principle of "less and diligent", drink if you are not thirsty, and have a glass of water in the morning, and you will not regret it when you are old; One large cup in the morning (200mL), one small cup before going to bed (100mL), and the rest are drunk 6 7 times a day. The appropriate amount of direct drinking water is 1500 1700mL (excluding what you drink when you eat), 50 100mL each time, and it is appropriate to drink warm water below 30; Baihua essence honey water is irreplaceable for raising people first; Drinking several cups of good green tea every day has many benefits of preventing cancer and strengthening teeth; Don't drink soda water or tea.
Three, in the total grain control, the principle is; Want to be healthy, do not have enough to eat; Eat well early, eat well at noon and eat less at night; Eating less can make you healthy; Will eat thousands of tons of incense, eat a wrong injury; If you want to live a long life, cut down on night meals; Life is saved from the mouth. Specifically, people over 50 are eight points full, people over 60 are seven points full, people over 70 are six points full and people over 80 are five points full.
Four, in the choice of food varieties, the general principle is comprehensive, balanced and moderate. Because people are omnivores, the food is not refined, and the whole grains are moderate; The more miscellaneous, comprehensive and miscellaneous the nutrition, the healthier it can be. But we should also talk about moderation, specifically, we should achieve "three less and three more": that is, less participation in dinner, less overeating, less drinking and better eating; Many family gatherings, many family dinners, and many simple meals.
Fifth, in the choice of cold and hot foods, the general principle is to eat warm tonic instead of cold and cold; Ice and fire are separated (that is, the time when cold and heat enter the stomach is different), and cold and heat are not excited each other; Eat less cold salad, vegetables are not raw; Onions are not eaten raw to prevent stomach trouble.
Six, in the choice of green vegetables, green is a healthy background color, but also the basic color, to eat more leafy vegetables, eat more green vegetables, which is the basis of chlorophyll and crude fiber, can alleviate the constipation of some middle-aged and elderly people. Eat more vegetables, people grow handsome; Vegetable boss, onion, ginger and garlic, eat fitness every day; Eating more onions relaxes people; Do not lack ginger, get healthy; Eating garlic often makes people healthy; Change the traditional old ideas and eat vegetables as food; Vegetables should be no less than 500 grams per day, and 750 1000 grams is needed to lose weight. Pay attention to the "five flavors" when eating vegetables: not too sour, not too sweet, not too bitter, not too spicy and not too salty; Remember that acid hurts the spleen, sweet hurts the kidney, bitter hurts the lungs, spicy hurts the liver, and salty hurts.
Seven, in the choice of meat, beef and mutton is the best, followed by pork; There are many ways to eat meat dishes. You can eat shredded pork instead of sliced meat or braised pork. It is better to eat meat with bones than pure meat. Meat with bones is fragrant and high in calcium, which not only satisfies the appetite for meat, but also does not eat too much meat. To eat meat with fewer legs, four legs are not as good as two legs; Not suitable for eating "ready-made" animals. The brain, liver and kidneys of animals contain high cholesterol. Although they are not greasy to eat, they are "sticky" in the body, which will increase the viscosity of blood and increase the already high blood lipids and cholesterol of middle-aged and elderly people. The head, tail and skin of poultry (such as chickens, ducks and geese) are not suitable for eating.
Eating fish can lower blood pressure, protect the heart, relieve depression, protect eyesight and delay aging. In the choice of fish species, middle-aged and elderly people are suitable to eat hairtail, saury, deep-sea fish, tuna and sardines, but not salted fish, smoked fish, dried fish, deformed fish, parasitic fish and sashimi; It is advisable to eat fish with thorns, which can slow down eating speed and increase satiety; It is not advisable to eat whole fish without thorns when eating fish.
Nine, how to eat eggs, boiled eggs are the most nutritious and the simplest way to eat. Steamed eggs, poached eggs and egg drop soup are also good choices. Eat 40 60 grams a day (1 eggs vary in weight) and 8 eggs a week, so that you can enjoy a delicious and healthy eating method.
Ten, in the choice of milk, milk is the "nanny" of human beings, close to "full nutrition" food, and a bag of milk is essential every day. Many middle-aged and elderly people lack calcium. Without calcium, bones and teeth will be bad. Osteoporosis or hyperosteogeny is a common disease, and drinking pure milk is better. If you have constipation, it is better to drink yogurt. The beneficial bacteria in yogurt have two-way regulation function, which can not only supplement calcium but also regulate constipation.
Eleven, in the choice of soy products, a pile of supplements is not as good as a cup of soy milk; Tofu is tasteless, sweet and salty and easy to adjust; Eating meat is better than not eating beans. Protein powder is nutritious, so don't be too superstitious. Protein powder is actually the purified powder of soybean protein, casein and whey protein, which can be selected according to the situation. Remember that red beans tonify the heart, white beans (also known as kidney beans) tonify the lungs, mung beans tonify the liver, soybeans tonify the spleen, and black beans tonify the kidney, which can be flexibly selected according to the situation and are indispensable.
Twelve, in the choice of thickened food, diabetic patients should not eat thickened food. Starch used for thickening only contains carbohydrates, which is sugar in plain English. For health reasons, middle-aged and elderly people should use less of this kind of food.
Thirteen, salt is the killer of the heart, don't eat more. In controlling the amount of salt, because salt is the first of all flavors, food lacks salt and little flavor, which is difficult and needs perseverance. Middle-aged and elderly people have a declining taste and a light diet. The total amount of salt should be controlled within 6 grams. Try to eat less or no pickles. If the salt content of pickles is doubled, the intake will exceed 6 grams. Pay attention to alternatives with less salt, such as less salt and more vinegar. When cooking, you can fry first and then add salt. Only by eating less salt can we effectively prevent heart, brain and kidney diseases, neither salty nor light, and health can be seen every day.
Fourteen, adhere to the principle of "five buts" in diet: that is, do not eat cold, overheated, hard, salty and greasy food; Control the food temperature below 60℃; Don't eat too much fried food or oily vegetables, and don't eat cold salad with oil spills directly. You can rinse it with boiling water and pour in a small amount of vinegar and garlic.
Fifteen, in the choice of fruit, it is very important to know that the role of fruit is not only to maintain the skin but also to delay aging. A fruit a day, the old man and the young man race; Two fruits a day keep the disease away; Apples enter the heart, pears enter the lungs, and bananas relieve constipation and eliminate stomach fire; Middle-aged and elderly people should choose warm fruits, such as oranges, peaches, apricots and cherries, and eat less cold fruits, such as watermelons, persimmons and bananas. Eat more seasonal fruits and less anti-seasonal fruits; It is better to eat a sweet peach than a basket of rotten apricots; Although melons and fruits are good, don't eat too much; Eating too much fruit with high sugar content will also make you fat, so there should be restrictions on eating fruit, and the intake of fruit per person should be 200 300 grams per day. The time to eat fruit is between meals.
Sixteen, in the choice of leisure nuts, three dates a day, long live; "longevity fruit" peanuts (those with high blood viscosity must remove the peanut skin before eating), "Friends of the Heart" pistachios, "Kidney Fruit" chestnuts, sunflower seeds (containing the most vitamin E), pumpkin seeds with insecticidal effect and beneficial to prostate hypertrophy, etc. , can be eaten properly, but nuts contain more oil and should be controlled at about 50 grams per day. Middle-aged and elderly people should remember "three inadvisables" when eating nuts.
Years are cruel and old, and a river of spring water flows eastward. As middle-aged and elderly people, take your time and don't worry. In addition to the skills of choosing food, we should also pay attention to the details of diet. If we can do this, it will add a guarantee to our health. The elderly have poor self-control, so they should put napkins on the table according to the situation when eating to prevent rice from falling on their clothes. The first thing to eat is to fill the rice. Filling the rice bit by bit seems civilized and temperate, but it is more likely to be overeating. Therefore, rice should be filled at one time, how much to eat, how much to fill, and how much to fill at one time; To chew slowly, you should know that eating in a hurry, swallowing too busy, indigestion, will hurt the gastrointestinal tract; Chewing is the key, swallowing slowly is good for the stomach; Chewing food into pulp is better than ginseng soup; Chewing slowly increases nutrition and the gastrointestinal tract is easy to disappear; It is not the habit of middle-aged and elderly people to behave in a panic and wolf down; No matter what kind of food, it is the key to control overeating. You should realize that you are hungry and stop before you are full, because the elderly are slow in all aspects and feel full. When you feel full, you will have eaten too much, so when you eat a certain amount, please remember not to eat any more. Eating should be fixed in the place where you eat, and eaten at the table. Don't walk around with your rice bowl, which is beneath your dignity and dignity. Eating is eating, so concentrate, concentrate. Try not to talk while eating. It is inevitable to answer the phone occasionally, but you can control it by yourself when you look at your mobile phone. Don't eat while watching your mobile phone or TV. The way of hospitality, just talk and don't do it, don't help others with your own chopsticks, don't eat too much to accommodate guests, and extend the meal time at will; Dinner is almost over. Forget it if you can't eat it. Don't clean up the mess on the dining table, for fear of waste. Leave the table immediately after eating, and say immediately, don't hesitate, don't get into the habit of chatting at the table after eating; If you pick your teeth, leave the table after meals and rinse your mouth after meals or teeth.
In addition to the above dietary precautions, according to the physiological characteristics of the elderly, we should also pay attention to overcoming some unfavorable factors that affect dietary hygiene, that is, the phenomenon of "two more and one worse". More than one is that spleen deficiency in the elderly leads to increased saliva and easy drooling. In addition, due to the visual effect, it is easier to drool when you see food, especially sour food. You should prevent saliva from dripping on food. Wash your hands before entering the kitchen, and don't talk too much when entering the kitchen. If the teeth of the elderly are defective, it is easier to spit out from the gap of the defect when talking, so talk as little as possible when cooking. The second type is that the elderly have increased nasal mucus due to lung qi deficiency, so it should be prevented from accidentally dripping nasal mucus on food during food processing. "Poor eyesight" means that it is difficult for the elderly to find impurities in food and it is easy to mix them with impurities such as hair. It is necessary to wear reading glasses when cooking, which can improve your ability to identify impurities. The elderly should be honest, try to reduce the impact of "two more and one worse" on food processing, and take certain measures when necessary, such as wearing masks or glasses, but it may be difficult to wear masks when cooking at home.
The above phenomenon of "two more and one worse" can easily lead to alienation between people, and even their own children sometimes resent it, but it is a normal physiological aging phenomenon. Young people should give understanding, tolerate their parents more, and don't forget the kindness of loving themselves when they grow up. "Always be filial, nothing is difficult in the world", both parents are trying to make their cooking more comfortable, and young people can cook in the kitchen by themselves.