People have always been very concerned about health topics, especially middle-aged and elderly people. How can middle-aged and elderly people eat to be healthy? The following is what I organized, I hope you like it!

I. Vegetables

Vegetables are the main foods that supply human body with minerals and vitamins, especially vitamin C and β-carotene. In recent years, popular dietary fiber and vegetables are also at the top of the list. In addition, its low glycemic index and strong antioxidant effect have become essential foods for the elderly to resist aging and prevent diseases. There are many kinds of vegetables, especially bitter gourd and tomato.

Bitter gourd bitter gourd is rich in vitamin C, vitamin E, carotene, zinc and selenium, which has a good effect on antioxidation and improving human immunity. Traditional Chinese medicine believes that bitter gourd has the functions of relieving summer heat, clearing away heat, improving eyesight, detoxifying and lowering blood sugar.

Recommended dish 1: Fried shredded pork with bitter gourd.

Ingredients: bitter gourd, fat meat and lean meat.

Seasoning: dried pepper, vegetable oil, garlic slices, salt, chicken essence.

Exercise:

Wash bitter gourd, cut two petals, remove pedicels and seeds, and cut into filaments. Fat meat and lean meat are cut into filaments. Heat oil in a pot, add shredded pork, stir-fry until it is 80% cooked, add garlic slices and dried peppers, add shredded bitter gourd, add salt and monosodium glutamate, and stir-fry until it is cooked.

Tomatoes are rich in carotene, lycopene and other functional components, which have a strong antioxidant effect. The content of various vitamins is 2-4 times higher than that of apples, pears and bananas. Tomatoes can be eaten raw or cooked. The most common dish is scrambled eggs with tomatoes.

Recommended dish 2: minced tomatoes

Ingredients: tomatoes, ham, mushrooms, green beans, minced meat.

Exercise:

Choose red solid tomatoes, wash them, remove pedicels, and then remove seeds to dry. Add salt and monosodium glutamate to minced meat, stir well, put it in tomatoes and smooth it. Spread different colors of raw materials such as minced ham, mushrooms and green beans on it, and put them into flowers or ancient coins. Steam in a cage for about 10 minute.

Second, soy products

The bean products mentioned here refer to bean products, including tofu, soybean milk, qianzi, Zhang Qian, vegetarian chicken and so on. Why do you recommend soy products? Because soybean is rich in high-quality protein, minerals, trace elements and other nutrients, it also contains many other functional components, such as isoflavones, oligosaccharides, dietary fiber, lecithin and so on. The fat contained in soybean is mainly linoleic acid, which is an active substance beneficial to human health. It has the functions of lowering blood fat, lowering blood sugar, lowering blood pressure, reducing weight, preventing osteoporosis, improving memory, improving symptoms of menopausal syndrome, etc. It can be said to be a longevity food.

Recommended dish 1: mushroom tofu

Ingredients: south tofu, mushrooms, magnolia slices.

Seasoning: salt, monosodium glutamate, onion, sugar, wet starch, sesame oil and broth.

Exercise:

Cut the tofu into small cubes, put it in a boiling water pot, and take it out to dry. Water the sliced mushrooms and magnolia officinalis, remove the roots of mushrooms, and slice magnolia officinalis into filaments. Heat the pan and drain the oil. Stir-fry chopped green onion first, then add mushrooms, Flos Magnoliae, salt and broth.

After boiling, add tofu, add monosodium glutamate, sugar, thicken and drizzle with sesame oil.

Recommended dish 2: Fried tofu with eggs.

Ingredients: tender tofu, eggs.

Seasoning: monosodium glutamate, salt, chopped green onion and Jiang Mo.

Exercise:

Add a little oil to the pot, add tender tofu, chopped green onion and Jiang Mo, stir fry, add salt and monosodium glutamate. Stir-fry tofu until it is yellowish, dry and color. Add the eggs and stir fry. Other ingredients such as mustard tuber, turnip, mushroom, shrimp, minced meat, assorted pickles, shrimp skin, etc. You can choose one or two. Pay attention to add chopped green onion and Jiang Mo to enhance the flavor.

Third, bacteria and algae.

Bacteria and algae foods include mushrooms, fungus, tremella, kelp, laver and so on. Although this kind of food rarely plays a leading role in dishes, its nutritional value can not be ignored. The mushroom food is low in calories, but rich in protein, dietary fiber, vitamins and trace elements. The content of protein is equivalent to that of lean pork and beef, and it is also rich in plant polysaccharides. B vitamins are rich, especially vitamin B2, which is higher than other foods. Trace elements are rich in iron, zinc, selenium and iodine, especially iodine, which are unique to marine plants and incomparable to other foods.

Fungal food also has important health care functions. Such as lentinan and tremella polysaccharide, have the functions of enhancing immunity and anti-tumor. Lentinus edodes purine can lower blood cholesterol. Auricularia auricula has the effects of resisting platelet aggregation, reducing blood coagulation and preventing thrombosis.

Recommended dish 1: Braised ribs with kelp.

Ingredients: 250g sparerib, kelp knot100g, white radish100g.

Seasoning: salt, soy sauce and ginger.

Exercise:

Wash the ribs with boiling water, put them in a pot, add water to the ribs, and boil. Pour off the water or remove the floating foam. Wash the kelp knots and soak them in warm water until soft. Cut the white radish into small pieces. Add water and pre-cooked ribs into the pot, bring to a boil with high fire, and cook with low fire 1 hour. Add kelp and cook for about 30 minutes, add radish, ginger slices, salt and soy sauce, and continue to simmer.

This dish is also called longevity dish in Japan. It is characterized by its rich protein, various vitamins and trace elements, achieving acid-base balance and being beneficial to health.

Recommended dish 2: Fried bean sprouts with mushrooms.

Ingredients: tender pea seedlings and mushrooms.

Seasoning: sugar, salt, peanut oil, monosodium glutamate, broth.

Exercise:

Wash the fresh and tender bean sprouts, cut them into small pieces of 6 cm, and control the moisture. Soak mushrooms in cold water, wash and shred. Put peanut oil when the pan is hot, fry mushrooms 1 min when the oil is hot, and take them out for later use. Heat the pan and drain the oil. After the oil is hot, add pea seedlings and stir fry quickly 10 second. Immediately add mushrooms, salt, sugar, monosodium glutamate and other condiments, add broth and stir fry. Stir well and take out.

Five dietary combinations suitable for middle-aged and elderly people

First, anti-gastric cancer diet: folic acid+selenium yeast

Both folic acid and selenium yeast can prevent gastric cancer. All kinds of green leafy vegetables, mushrooms, animal livers and kidneys. They are "rich minerals" of folic acid and selenium, so you might as well eat more.

Second, prevent calcium deficiency diet: tofu+fish

Tofu boiled fish is not only delicious, but also can prevent calcium deficiency problems such as osteoporosis and rickets in children. Because tofu contains a lot of calcium, if you only eat tofu, the absorption rate of calcium will be very low, but eating with fish rich in vitamin D can greatly increase the absorption and utilization rate of calcium.

Third, anti-heart disease diet: apple+tea

Medical researchers believe that apples, onions and tea can reduce the incidence of heart disease. Because these foods contain a lot of flavonoids and natural chemical antioxidants. Men who insist on drinking more than four cups of tea a day can reduce the risk of dying of heart disease by 45%, and men who eat more than one apple can reduce it by half.

Fourth, anti-stroke diet: spinach+carrots

Eating a certain amount of spinach and carrots every day can significantly reduce the risk of stroke. This is mainly because β -carotene can be converted into vitamin A, which can prevent cholesterol from accumulating on the blood vessel wall and keep the cerebral vessels unblocked, thus preventing stroke.

Five, anti-intestinal cancer diet: grain+vegetables+red wine

People who like to eat all kinds of miscellaneous grains and fresh vegetables and drink red wine in moderation have a significantly lower chance of developing intestinal cancer. Because red wine contains aspirin, it helps to reduce the risk of cancer.

Balanced diet for middle-aged and elderly people

1, single structure diet is unhealthy.

Some nutrition experts pointed out that although a single diet structure can not directly show its harm in the short term, in the long run, the nutrition supplied to human activities will be unbalanced, and the body may be "injured" because of the lack of certain nutrients. For example, if cruciferous vegetables such as broccoli are eaten too little, their anticancer effects will not be exerted; If you eat less tomato vegetables, your body will lack the antioxidant lycopene; Eating less fish may affect the cognitive function of the brain. ...

Only by adhering to the diversity of food can we really protect health, and for middle-aged and elderly people, the prevention effect of chronic diseases is also better.

2. Middle-aged and elderly people seldom diversify their food.

Experts made a survey for middle-aged and elderly people over 50 years old. The results show that most people eat less than 10 kinds of food every day, and the staple food for three meals a day is single, and the coarse grains and beans are less than 1/3 of the daily staple food. Habitual selection of coarse grain varieties is limited. The survey also found that people also have misunderstandings about the concept of "food diversification". For example, some people think that eating bread in the morning, noodles at noon and steamed bread at night is a change in food types, but in fact these can only be counted as 1 kind of food-white flour; Some people eat more kinds of food every day, but repeating the same menu every day can't be regarded as food diversification.

In the true sense, diversification of diet must meet two conditions. First, the variety of food should be rich, that is, beans, dairy products, starch, fish, fruits and vegetables; Second, the variety of each food should also be different. For example, in meat, we should not only eat pork or beef and mutton, but also eat chicken, duck and fish. It is not difficult to eat enough 20 kinds of food every day as long as you master the method.

It is easy to diversify food.

In fact, diversification is not difficult. Diversification can add meals to three meals, eat less and eat more, and eat one or two more of each food. In three meals and four meals a day, it is enough to eat five kinds of food at a time. Here is an example of a one-day recipe for everyone:

Breakfast: boiled cereal with eggs and milk.

1 egg, 1 oatmeal, 250ml milk.

Apple 1

Lunch: Steamed Sunfish

Sunfish 1, fried meat slices of bitter gourd, bitter gourd 2, lean meat 1, pickles, cabbage 4, oatmeal 1 bowl, rice 1.5 and oatmeal 0.5.

14: 30: 1 cup of soybean milk

Dinner: Steamed scallops with garlic vermicelli.

2 scallops, a little vermicelli, stir-fried diced chicken with carrots, corn and celery and walnuts, 2 carrots, corn and celery, 2 walnuts, 1 chicken, 3 garlic lettuce lettuce, 1 sweet potato rice bowl, 1 rice and 2 sweet potatoes.

20: 00 Oranges 1