1 to ensure reasonable heating.
The human body needs enough heat to resist the cold. For the elderly, the best energy source is naturally carbohydrate-rich food. Secondly, the elderly should be careful not to eat too much fat, especially those with chronic diseases. Starch-rich cereals, such as glutinous rice and sweet potato, as well as fish, beans and their products from protein, can enhance the cold resistance and disease resistance of the human body and are excellent ingredients for the elderly in winter.
2. Ensure the intake of fruits and vegetables.
The rich vitamins, minerals and cellulose in vegetables and fruits are essential nutrients for human body, which can not only regulate metabolism, but also replenish water and prevent constipation. Therefore, it is necessary to ensure adequate vegetable intake in winter. You can eat more root vegetables, such as yam, lotus root and potatoes. They not only have the advantages of ordinary vegetables, but also are rich in starch, which can provide heat for the body. In addition, radishes, Chinese cabbage, soybean sprouts and other vegetables, apples, pomelos, kiwis and winter jujubes are all common health-preserving ingredients in winter, and you can also eat more.
3. Selection of raw materials and cooking
The digestion and absorption ability of the elderly is weakened. Compared with young people in winter, we should pay more attention to the choice of ingredients, and choose digestible ones, while miscellaneous grains are difficult to digest, so we can mix them with flour and rice and cook them into soft porridge before eating. Meat with high fat and cholesterol is difficult to absorb and digest, and the elderly should not eat more. If you want to eat mutton, chicken and other supplements, you can remove the subcutaneous fat stew, only drink soup, do not eat meat, and mix hawthorn and white radish to get greasy. In addition, the dietary principles of the elderly are less oil, less salt, sugar-free, light, not greasy and not spicy.
4. Ensure a balanced diet.
Old people are more prone to malnutrition than young people. Pay attention to ensure adequate nutrition in winter. Therefore, the elderly should eat whole grains, vegetables and fruits in different categories, and don't just eat a single food for a long time. Pay attention to the daily intake of bean products such as tofu to ensure the supply of protein. You can also drink fish soup once a week to supplement protein and calcium. Seafood such as laver, kelp and shrimp skin can help the elderly to supplement calcium and prevent osteoporosis.
5. Get rid of bad eating habits
Many old people's eating habits are unhealthy, especially in winter, such as smoking, drinking, drinking coffee, drinking strong tea and so on. This will not only lead to the loss of nutrients such as calcium in the body, but also affect the metabolic level in the body, leading to insomnia, renal failure and other diseases. Don't drink too much water at night, especially before going to bed, which will lead to an increase in nocturia and seriously affect sleep. Old people should also try to avoid fried, fried, barbecue and other foods or junk food in supermarkets.