1, coarse grains and miscellaneous grains

Coarse grains include corn, sorghum and buckwheat. These foods are rich in dietary fiber, protein and aleurone layer, as well as vitamins, with rich nutritional value and easy digestion, which are very suitable for middle-aged and elderly people.

2. Soybeans and soy products

Soybean is very rich in nutritional value, but it is not easy to chew if you eat beans directly, so the more effective method is to cook or beat soybean milk. Daidzein can also increase coronary artery and cerebral blood flow and improve myocardial nutrition.

Bean products generally do not include starch beans such as mung beans, red beans, peas, broad beans and kidney beans. The nutritional components of these two kinds of beans are quite different. The protein content of starch bean is not as high as that of soybean, and it is not a high-quality protein, and it does not contain soybean isoflavones and other beneficial ingredients. Its starch content is high and its nutrition is closer to that of grain. Bean products include bean curd, bean curd brain, dried bean curd, soybean milk and bean curd skin. It is generally recommended to eat about one or two soybeans or the same amount of nutritious soy products every day. By-products such as douchi oil and bean skin are recommended to eat less, with high salt content and fat content.

3. Milk

Middle-aged and elderly people have serious calcium loss, and milk is an important source of calcium, so they should drink more milk in their diet. Of course, for the sake of gastrointestinal health, we can choose a small amount of drinking.

It is recommended to choose skim milk. Old people who are lactose intolerant should choose lactose-free milk or yogurt. If it's not serious, you can eat staple food first and then drink milk. Ordering milk is a better choice. It is recommended to drink 300 ml of milk every day, which is about the amount of a normal mug (a soft bag). It is not good not to drink milk. Drinking too much will also burden the stomach and cause diseases such as diarrhea, so enough is enough. Pay attention when drinking milk, don't drink raw milk, don't drink on an empty stomach, don't drink iced milk, don't drink it with fruit drinks, don't eat fruits that are easy to cause diarrhea, such as lemons and oranges, before and after drinking milk, and don't drink milk with coffee after boiling it at high temperature, which will reduce the nutritional value of milk. Finally, don't take medicine with milk, it will inhibit the efficacy.

for reference only