First, the diet structure should be properly supplemented in winter, and foods rich in protein and fat, such as lean meat, cheese, soybean milk, etc. Should be taken in moderation to increase the body heat and enhance the ability to resist the cold.
Two, food meat can be cattle, sheep, chicken, fish and other varieties rich in animal protein; Oils are mainly vegetable oils, such as peanut oil and rapeseed oil, which have a certain effect on lowering cholesterol.
Third, choose the right way to eat. Every winter, the elderly often have dry and itchy skin, or frequent urination at night. You can choose as appropriate in your diet. For example, to prevent itching in winter, you can eat more foods that moisten and remove dryness, such as fish, ducks, chickens, lean meat, lilies, radishes, jujubes, sesame seeds, walnuts, fresh vegetables, etc., and eat less or no spicy food, no alcohol and no strong tea. To prevent nocturia, you can eat more foods rich in vitamin A or moderate sugar (such as fruits), limit the intake of salt and water, especially for dinner, and avoid drinking tea and alcohol. Since ancient times, the "Guide to Healthy Eating for Middle-aged and Elderly People" has said that "food has no definite taste, but palatability is expensive". This meets the individual's dietary needs in a certain sense. However, from the perspective of modern nutrition, this theory has great limitations on the intake of nutrients and essential trace elements in human diet. Therefore, it is scientific to pay attention to dietary taboos from the aspects of human physiology, pathology, human body and external environment, dietary nature and dietary intake. Traditional Chinese medicine believes that the obvious characteristics of dietary taboos are the overall concept and the guidance of syndrome differentiation and treatment. The so-called holistic concept means that man is a complete organism, and its tissues and organs are closely related in structure, widely related in physiology and influenced by pathology. Physiologically, for example, the liver opens its eyes, the pupil belongs to the kidney, the liver and kidney are homologous, and the kidney can nourish the liver. Functionally, the liver stores blood and the kidney stores essence, which shows that blood is used. Pathologically, deficiency of liver and kidney is easy to cause blindness. Therefore, although it is an eye disease, it is advisable to eat pig liver, chicken liver, mulberry, medlar, Polygonum multiflorum, black sesame and so on. It is beneficial to liver and kidney, nourishing liver and improving eyesight, and avoiding spicy and fragrant foods that help fire and hurt yin. Second, man and nature are a whole, and the internal environment of the human body is always influenced by the external environment, which is the so-called concept of "correspondence between man and nature". Specifically, people are influenced by the four seasons' climate, geographical environment, living conditions and dietary customs, so we should also comprehensively consider dietary taboos and adjust measures to local conditions. For example, in the hot summer, it is advisable to eat cold, fluid-producing, vexing and summer-relieving foods, and avoid warm and stimulating, spicy and greasy, aromatic and dry foods. In winter, it is advisable to eat more things that warm and tonify yang, and avoid cold and cold products; There are many fires in the north, so it is advisable to eat lightly. The so-called treatment based on syndrome differentiation means not only understanding the nature, taste, meridian tropism and function of food, but also considering physique, gender, age and disease attributes, and choosing the appropriate and taboo of diet. This is the dialectical view that people choose food because of illness. For example, anyone with yin deficiency should eat food that nourishes yin and promotes fluid production, and avoid fragrant, dry and warm food that gets angry and warm. Yang deficiency constitution is suitable for eating warm food, and it is forbidden to eat cold food. Healthy women should avoid eating cold things during menstruation, and men with impotence are suitable for eating warm and aphrodisiac food. Cold patients should eat ginger, onion, perilla, brown sugar, pungent and warm to dispel cold, and wind-heat colds should eat cold foods such as mung beans, mint, chrysanthemum, lotus leaves and honeysuckle. Due to the differences in age and physiology, dietary taboos also have different principles. When people enter their fifties and sixties, they enter old age. The metabolism of cells in the body gradually weakens, most organ functions begin to decline, and each organ itself gradually ages and shrinks. According to the measurement, at the age of 70, compared with the age of 40, the weight of kidneys and lungs decreased by 10%, the weight of liver decreased by 18%, and the total weight of bones and muscles decreased by 40%. It is precisely because of the decline of the overall functional level and the aging of viscera essence that some senile diseases have appeared, such as senile osteoporosis, senile asthma, chronic bronchitis, emphysema, cor pulmonale, hypertension, coronary heart disease, diabetes, senile constipation, frequent micturition, senile cataract and senile dementia. Therefore, the principle of dietary taboo is to eat items with kidney and waist, essence and marrow, and anti-aging effects; It is advisable to eat foods that have the functions of invigorating spleen and stomach, benefiting qi and nourishing blood; Should eat nutritious protein, vitamins, minerals and soft, rotten and tender special foods; Avoid eating foods that are too cold, sticky, hard and chewy, foods with high fat and cholesterol, salty or pickled foods, and spicy and irritating foods. First, the diet of middle-aged and elderly people should avoid related factors 1. The nature of diet is divided into warm, hot, cold, cool and flat; Sour, bitter, sweet, pungent, salty and light; Dietary ingredients: sugar, fat, protein, vitamins, cellulose, minerals, trace elements, bioactive substances and enzymes. 2. Physical state of the body: physical condition; Physical pathological changes: diseases and different stages. 3. The influence of seasons and climate on human physiological activities: cold and warm, climate change. 4. The effects of food cooking, processing and production intake on the body; 5. The interaction between medication and food: the nature and trends of diseases. 6. Special functions of certain foods and beverages: food-borne allergic diseases such as macromolecular protein, photosensitive substances and histamine, and the functions of chemical, polluted and unsanitary foods. Foods suitable for the elderly include rice soup, gruel, crispy rice, oats, black sesame seeds, dog meat, mutton, sheep marrow, pig kidney, rabbit meat, sparrow meat, yogurt, hippocampus, loach, mussel, scallop, litchi, longan, euryale euryales, pine nuts, platycladi seeds, chestnuts, walnuts and lotus seeds. Old people should avoid eating (time, quantity, and) food according to their physical condition. For example, if the yang is insufficient, they should avoid eating persimmons, crabs, snails, raw melons and vegetables, cucumbers, cool fruits and drinks; Yin deficiency and fire, avoid eating mutton, dog meat, ginseng and cinnamon; If you are sick, avoid eating food containing related ingredients that hinder your recovery. 2. Examples of high-content food ingredients are 1. Common high-protein foods (content per 100 grams): sea cucumber (dried) 76.5 scallop 63.7 flounder (dried) 5 1.3 bean curd skin 50.5 shrimp skin 47.6 mushrooms 38 soybeans 36.3 pumpkin seeds 35. 1 concanavalis 30.7 broad beans 28.2 peanuts 26. Sunflower seed 23. 1 mung bean 23.8 cowpea 22.3 sesame seed 2 1.9 chicken 2 1.5 pig liver 2 1.3 rabbit meat 2 1 .2 beef 20.3 carp 20.52. Common high-fat food (per100g): vegetable oil 65438+. 90.8 ghee 90.2 lard 90 pine nuts 63.5 walnuts 63 sesame seeds 6 1.7 sesame paste 52.9 sunflower seeds 5 1 .hazelnut 49.6 peanuts 39.2 watermelon seeds 39. 1 beef (fat) 34.5 coconut meat 35.3 pumpkin seeds 31. Common foods with high cholesterol (content per 100g): pig brain 3. 1 cow brain 2.67 salted duck egg yolk 2.1kloc-0/sheep brain 2.099 goose egg yolk 1.8 13 egg yolk 1.705. .68 duck liver 0.5 15 crab roe 0.466 chicken liver 0.429 pig kidney 0.405 pig liver 0.368 sheep kidney 0.354 cow kidney 0.34 anchovy 0.33 III. Classification of common foods 1. Sex food: corn crispy rice, sesame beans, peas, lentils, broad beans, black beans, beef, beef liver, pig heart, pig kidney, eggs, black-bone chicken, goose, pigeon meat, quail milk, yogurt, nail fish, loach, crucian carp, pomfret, plum blossom, red pineapple, grapes, olives and pumpkin seeds. Soybean, cowpea, potato, taro, jellyfish, auricularia auricula, mushroom, oyster mushroom, honey, sugar, soybean milk, lotus leaf, tremella. 2. Cold food: wheat, barley, buckwheat, mung bean, sheep liver, duck, frog, pear, orange, loquat, orange, strawberry, mango, Siraitia grosvenorii, water chestnut, celery, eggplant, radish, cabbage, spinach, lettuce, tofu, arrowhead, Flammulina velutipes, sweet potato asparagus. Cold food: duck egg, duck blood, horse meat, crab snail, persimmon, persimmon, grapefruit, banana, mulberry, kiwi fruit, bitter gourd, sugarcane, watermelon, melon, tomato, purslane, spinach, lateral ear root, bamboo shoot, raw lotus root, kelp and laver. Warm food: glutinous rice, sorghum, oats, sweet potato, pumpkin, tripe, beef bone marrow, dog meat, mutton, tripe, sea cucumber, shrimp, silver carp, eel, apricot, camellia, jujube, lychee, lemon, red orange, pomegranate, longan, papaya, chestnut, garlic, onion, ginger, Chinese prickly ash, wine, vinegar, coffee, edible oil, brown sugar, maltose bean 5. Hot food: peach, cherry, pepper and pepper IV. Composition and medicinal efficacy of common foods: Every 500g of tomato juice contains 2-8g of protein fat 1.4g, 9g of carbohydrate, 2g of ash, 38mg of calcium, 2mg of phosphorus 174mg, 2mg of iron, vitamins A, B 1, B2, C, PP, etc. And citric acid, malic acid and lycopene. The content of vitamin PP ranks first among fruits and vegetables. Vitamin A is 15 times that of lettuce; Vitamin C is equivalent to two and a half pounds of apples, three pounds of bananas and four pounds of pears. Tomatoes are sweet in taste, flat in nature, clearing away heat and toxic materials, cooling blood and calming liver, relieving summer heat and quenching thirst. Vitamin P can protect blood vessels and prevent hypertension. Vitamin PP can protect skin health, treat furuncle, maintain gastric juice secretion and promote red blood cell formation; Vitamin c content is high, gingivitis, periodontal disease, nosebleed and hemorrhagic diseases can be eaten more; Vitamin A can be used to prevent rickets, night blindness and dry eye in children. Malic acid and citric acid can help gastric juice digest fatty substances; Lycopene can inhibit some bacteria and fungi and can be used for oral diseases. Eggplant contains vitamins A, B, C and P, fat, protein, sugar and minerals. A kilo of eggplant contains more than 3600 milligrams of vitamins, which is the best among vegetables. It can enhance the adhesion between human cells, improve the resistance of small blood vessels to diseases, and prevent small blood vessels from bleeding. It is especially suitable for patients with arteriosclerosis, hypertension, coronary heart disease, hemoptysis, purpura and scurvy. The vitamin C content of radish is 8 times higher than that of pear and apple, and it also contains protein, fat, sugar, inorganic salts, vitamin B 1, B2, calcium, phosphorus, iron, amylase, glucosidase and oxidase. Mustard oil is the source of spicy radish, which interacts with enzymes to promote gastrointestinal movement, stimulate appetite, promote bile secretion and help digestion (especially fat). Anti-cancer of radish: A variety of enzymes can eliminate cell mutation caused by carcinogen ammonium nitrite, and wood can improve the phagocytic activity of macrophages. Every 500g of potato contains protein10g, sugar 73g, fat 3. 1 0g, crude fiber 35g, calcium 74mg, phosphorus 282mg, and is rich in vitamin C, B 1, B2 and carotene, which can be decomposed to produce vitamin A. It is called "the perfect thing" by foreign nutrition experts. Modern medical research shows that it can improve human immunity and has anti-cancer effect. Traditional Chinese medicine believes that it has the functions of regulating stomach, invigorating spleen and benefiting qi, and can treat gastric ulcer, duodenal ulcer, chronic gastritis, habitual constipation, skin eczema, scald and so on. Carrots have the reputation of "small ginseng", which contains sugar, carotene, protein, fat, various amino acids, more than a dozen enzymes and various minerals necessary for human body. The redder the color, the more carotene it contains. The transformed vitamin A can maintain the health of skin and eyes and treat children's rough skin, dry eye and rickets. Monosaccharide and polysaccharide contained in it are easily absorbed by glucose and fructose under the action of gastrointestinal digestive enzymes. Calcium and phosphorus are the main components of bones, iron and copper are the necessary substances to synthesize heme, fluorine can enhance the corrosion resistance of enamel, magnesium, manganese and cobalt play an important role in the composition of enzymes and the metabolism of sugar, fat, protein and vitamins, and crude fiber stimulates gastrointestinal peristalsis and helps digestion; Carrot is a traditional medicine for nourishing and invigorating stomach, which is used to treat malnutrition, night blindness, tuberculosis, anemia, rickets in children, anorexia and dry eye. Modern research also has antihypertensive, cardiotonic, anti-inflammatory and antiallergic effects. Celery contains protein, fat, sugar, vitamins A, B 1, B2, C, P (high content), PP and calcium, phosphorus and iron (592 mg of calcium and 226 mg of phosphorus per 500 g). It has the effects of calming, lowering blood pressure, protecting blood vessels, invigorating stomach and promoting diuresis, and is unfavorable for hypertension (especially in early stage), angiosclerosis, neurasthenia, rickets in children, headache and dizziness, irregular menstruation in women, excessive leucorrhea and urination. Every 500g of spinach contains protein 12.5g, which is twice as high as that of Chinese cabbage. It contains carotene 17.22 mg, and its utilization rate in human body is extremely high. Contains vitamin C 174 mg; Foreign scholars believe that spinach is especially suitable for children and patients, and contains protein, carbohydrates (fructose, glucose and sucrose), vitamins C, D, K, P and carotene. The contained enzymes regulate the secretion of gastric juice and pancreatic juice, and the contained iron can enrich blood. Used for hypertension, diabetes, anemia, gastrointestinal dysfunction, habitual constipation, hemorrhoids and leakage. Lotus root contains up to 20% carbohydrates, protein, vitamins and minerals. Has the effects of removing blood stasis, promoting tissue regeneration, cooling blood, stopping bleeding, clearing away heat, quenching thirst, sobering up, stimulating appetite, nourishing yin and promoting fluid production. Lotus root is a famous hemostatic, lotus root is a good product for promoting fluid production, and lotus root powder is a nutritional supplement for women and children, which can be eaten raw or cooked. Lotus leaf tastes bitter and flat, green and fragrant, and has the functions of relieving summer heat, clearing away heat, promoting hair growth and helping spleen to stimulate appetite. Can be used for reducing blood lipid and cholesterol (including alkaloids and flavonoids), and treating hyperlipidemia, obesity and hypertension, both fresh and dry, and can be used as decoction, tea substitute and porridge. Wax gourd is cold and tasteless, and it is a good weight loss product. Different from other melons and vegetables, it contains no fat and is low in sodium, so it is an ideal vegetable for obese people, patients with nephropathy, edema and diabetes. Traditional Chinese medicine believes that wax gourd has the functions of clearing away heat and diuresis, relieving summer heat and toxic materials, relieving cough and resolving phlegm, and can be used to treat edema, fullness, excessive phlegm, asthma, summer heat, thirst, carbuncle and swelling, and hemorrhoids. Momordica charantia L. is rich in vitamin C, iron, protein, sugar, fat, calcium, phosphorus, vitamins A and B, pectin, momordicoside and various amino acids, and is a hypoglycemic and anticancer food. Cold in nature and bitter in taste, raw products can relieve summer heat, improve eyesight and clear heart, and cooked food can nourish blood, nourish liver and benefit spleen and kidney. Loose stool doesn't eat diarrhea due to deficiency of spleen and stomach. Pumpkin skin contains a lot of pectin, protein, cellulose and trace elements. After pectin is absorbed, it can delay the absorption of lipids, combine with excess cholesterol in the body, reduce blood cholesterol content and prevent arteriosclerosis; Cellulose has good lipid-lowering and laxative effects; The content of cobalt in vegetables is the highest, which can normally regulate the insulin secretion of islet cells in diabetic patients. It is a good low-sugar and low-calorie food. Pumpkin has good anti-toxicity ability, can combine and eliminate toxic metals such as lead and mercury, and reduce the carcinogenicity of nitrite. Suitable for people with hypertension, coronary heart disease, hyperlipidemia, obesity, middle-aged and elderly constipation, diabetes, exposure to toxic metals such as lead and mercury. Mushroom is a kind of healthy food with good nutrition, high protein and low fat, and has the reputation of "the queen of mushrooms" and "the king of dried vegetables". Every 100g dry product contains protein 12.5g, fat 1.8g, sugar 60g, vitamin B 1, B2, B 12, uric acid, d, calcium, phosphorus and iron. It also contains more than 30 kinds of enzymes and 18 kinds of amino acids (including 8 kinds necessary for human body and 7 kinds). Lentinan can enhance the antibody immune function of tumor patients; Nucleic acid-containing substances can inhibit the rise of cholesterol in serum and liver, prevent arteriosclerosis and vascular fragility, and lower blood pressure; Contains interferon inducer to promote the production of interferon in vivo, improve immunity and resist virus; It is suitable for patients with qi deficiency, headache, anemia, leukopenia, low resistance, old and weak, hyperlipidemia, hypertension, diabetes, obesity, cancer, acute and chronic hepatitis, fatty liver, gallstones, constipation, rickets in children, etc. Auricularia auricula is rich in nutrition, which is a "meat and fishy smell in vegetarian diet". It has the special functions of moistening the lungs, cleaning the gastrointestinal tract and helping to digest fibrous substances. Every100g of dried auricularia contains protein10.6g, fat 0.2g, carbohydrate 65g, calcium 357mg, phosphorus 20 1 mg, iron185mg, and also contains carotene, vitamin B 1 and B2. It can prevent blood coagulation, help reduce arteriosclerosis, and prevent coronary heart disease, cerebral hemorrhage and myocardial infarction. It is suitable for patients with various bleeding and cancer, middle-aged and elderly patients with hypertension and arteriosclerosis. Tremella aurantialba is a famous and precious nutritional product, which is rich in collagen, vitamins B 1, B2 and C, and contains 18 amino acids, 7 of which are essential for human body, and also contains fat, calcium, phosphorus and iron. It can promote lymphocyte transformation, improve immune function and inhibit various tumors. Suitable for chronic bronchitis, pulmonary tuberculosis, pulmonary heart disease, pharyngitis hoarseness, hypertension, arteriosclerosis, fundus hemorrhage, chronic nephritis, postpartum weakness, dry skin, cancer patients and after radiotherapy and chemotherapy. Onion contains protein, carbohydrate, crude fiber, calcium, phosphorus, iron and vitamin C, and almost no fat. The volatile oil contains sulfur-containing mixture, which can reduce cholesterol. It is the only known plant containing prostaglandin, and it also contains components that can activate fibrinolytic activity. These substances are strong vasodilators, which can reduce the resistance of peripheral blood vessels and coronary arteries, resist the action of pressor substances such as catecholamine, and promote the excretion of sodium salts, thus lowering blood pressure. Contains hypoglycemic substances, which are beneficial to diabetes; Selenium (the king of cancer in trace elements) is also an anti-cancer food. It is suitable for people with hypertension, hyperlipidemia, arteriosclerosis, diabetes, cancer, acute and chronic enteritis, dysentery, dyspepsia and gastric acid deficiency. Jujube is called "live vitamin pill", which contains more sugar, fat, starch, vitamins, carotene, tannin, organic acids, phosphorus, calcium, iron and so on. Vitamin c and vitamin p are top fruits. Jujube can promote the synthesis of liver albumin, adjust the ratio of albumin to globulin, correct inversion and protect the liver. It contains cyclic adenosine monophosphate, which can dilate blood vessels, enhance myocardial contractility, improve myocardial nutrition, prevent cardiovascular diseases and lower cholesterol. It is suitable for patients with spleen and stomach weakness, deficiency of qi and blood, malnutrition, anemia, dizziness, leukopenia, thrombocytopenia, chronic hepatitis, liver cirrhosis, cardiovascular diseases, allergic purpura, bronchial asthma, urticaria, allergic eczema, allergic vasculitis, immune dysfunction, and various cancers (especially bone marrow suppression caused by chemotherapy and radiotherapy). The principle of diet weight loss for middle-aged and elderly people After the age of 40, various organs of the body began to decline, which showed that the weight of internal organs decreased, the secretion of glands decreased, the metabolic function decreased, and the immune ability decreased. Therefore, there is a considerable gap between the diet of middle-aged and elderly people and that of young people, which should be adjusted according to their natural physical condition. Middle-aged and elderly people should reduce fat and follow the following principles in diet. ① Reduce calories and eat more eggs, vegetables and fruits. With the increase of age, the body tissue shrinks and the metabolic rate decreases, so the middle-aged and elderly people consume much less calories than young people. If you keep eating when you are young, it will inevitably lead to excessive calories. Not only can you not lose weight, but you will continue to gain weight. Eat less high-calorie foods such as fat and sugar. ② Ensure adequate protein and vitamins. The catabolism of middle-aged and elderly people is strengthened, and the digestive utilization rate of protein is decreased, so it is necessary to supplement enough high-quality protein to meet the needs of the body. You should eat more lean meat, bean products, milk, eggs and other foods rich in protein. At the same time, due to the reduction of digestion and absorption function of the elderly, vitamins in food can not be fully utilized, and vitamin deficiency is prone to occur. Vitamins play an important role in delaying aging, so the elderly should eat more foods rich in various vitamins, such as fruits, beans, fish and vegetables. ③ Control the salt intake. Excessive salt intake can easily lead to hypertension, stroke and cardiovascular diseases in middle-aged and elderly people, so try to eat less salt. It is generally believed that the daily salt intake of middle-aged and elderly people should be within 5 grams; Patients with hypertension and coronary heart disease should be controlled below 3 grams. ④ Reduce fat intake. Middle-aged and elderly people should reduce the amount of fat in their diet, especially animal fat, and it is best to replace it with vegetable fat. Excessive fat intake can easily lead to cardiovascular diseases and seriously affect the health of middle-aged and elderly people. ⑤ Reduce cholesterol intake. Too much cholesterol intake can easily lead to arteriosclerosis and vascular obstruction, and lead to a variety of cardiovascular diseases, so middle-aged and elderly people should eat less foods with high cholesterol content, such as egg yolk, animal viscera, animal fat and so on. 6. Eat enough cellulose. Middle-aged and elderly people are prone to constipation due to decreased digestive tract motility. Cellulose can not only relieve constipation, but also help prevent hypertension, arteriosclerosis and diabetes. Therefore, middle-aged and elderly people should eat more foods rich in cellulose, such as coarse grains, algae and vegetables. ⑦ Increase calcium intake. If middle-aged and elderly people lack calcium, their bones will become soft and fragile, and even a small collision will cause danger. Therefore, calcium supplementation is a problem faced by many middle-aged and elderly people. They should eat more foods rich in calcium, such as bone soup, and take occupational calcium tablets or active calcium orally if necessary. (8) Increase iodine intake. Iodine deficiency will lead to hypothyroidism, further reduce metabolism and affect the decomposition of fat. Lead to obesity. Middle-aged and elderly people should pay more attention to and increase iodine intake to ensure normal metabolic rate and prevent the occurrence of myxedema.