What do the elderly eat for health?
1, coarse grains
Coarse grains are coarse because they are rich in water-insoluble fibers, such as coarse grains, celery stalks and cabbage stalks. But these dietary fibers can help people prevent constipation, prevent intestinal cancer, promote the discharge of metal ions, help the body detoxify and lose weight.
2, drinking porridge is easy to digest and clear the lungs.
Porridge is easy to digest and absorb, and can harmonize stomach, strengthen spleen, clear lung and moisten lower body. Cao Cisheng, a health care practitioner in the Qing Dynasty, said: "When people are old, they can enjoy a long life even if they eat porridge."
3. Bitter food
Like lemon peel, tea, dark chocolate, etc. It is rich in various glycosides, terpenoids and polyphenols, which make food bitter. For example, naringin in lemon peel and grapefruit peel, tea polyphenols in tea, polyphenols in red wine and chocolate can prevent cancer and heart disease, and also bring a little bitterness to food.
Vegetables are healthy food for the elderly.
1, anti-inflammatory and sterilization of garlic
In the era without antibiotics, garlic played an important role in saving lives. In the past, salt and garlic were necessary when marching. Salt is used to supplement minerals, while garlic is used to sterilize and prevent diseases. Recently, garlic has also been found to lower cholesterol. However, raw garlic is spicy and irritating, and people with gastritis, sore throat, hemorrhoids, pink eye and acne should not eat raw garlic.
2, kelp helps defecate without getting fat
Kelp is low in calories and rich in colloid and minerals, which is a beauty and health food suitable for modern people. Kelp is rich in soluble fiber, which is easier to digest and absorb than ordinary fiber and helps to defecate smoothly. The biggest advantage of kelp is its low calorie. As a snack, don't worry about getting fat, which is very suitable for women who love beauty.
3. Cabbage can relieve cough, eliminate phlegm and fight cancer.
Chinese cabbage has high nutritional value and many kinds, which can be eaten all year round. Is the most popular anti-cancer star. Winter is a good season to eat cabbage, which is rich in fiber and vitamin C, which can make up for the insufficient intake of fruits and vegetables in winter. People with deficiency and cold constitution are not suitable for eating a lot of raw and cold cabbage, such as kimchi.
Other health foods for the elderly
1, blueberry
The compounds in blueberries help to reduce inflammation and oxidative damage, thus improving the memory and limb flexibility of the elderly.
2. Fish
Heart disease is one of the threats to human health, but Inuit people in Alaska seldom suffer from this disease, because they often eat fish, thus supplementing a lot of omega-3 fatty acids. Omega-3 fatty acids can help the human body control cholesterol levels and prevent arrhythmia, and are the guardians of human "heart".
3. Buckwheat
Buckwheat contains powerful antioxidants, which can reduce blood lipid, enhance blood vessel elasticity and prevent blood coagulation. It is a good heart-protecting food. In addition, it also has a good effect of lowering blood pressure and helping sleep. Buckwheat is also a good scavenger of large intestine, and its fiber content is six times that of ordinary white rice, so it is called "intestinal grass".
How do the elderly eat and drink?
1, eat while it's hot. The elderly have poor resistance to cold, such as eating cold food, which will make the blood vessels in the stomach wall contract, reduce blood supply, and reflexively reduce the blood circulation of other organs, which is not good for health.
2. Eat slowly. Some old people are used to eating fast food and swallowing it without chewing it thoroughly, which is not good for their health after a long time. Chew slowly, reduce the burden on the stomach and promote digestion. In addition, chewing slowly is also easy to produce satiety, preventing eating too much from affecting your health.
There should be more fruits and vegetables. Vegetables and fruits are rich in vitamins, minerals and fiber. More and more evidence shows that eating 400 grams of fruits and vegetables every day can reduce the incidence of coronary heart disease and some cancers.
4. The quality is better. The metabolism of the elderly is mainly catabolic, and more protein is needed to make up for the consumption of tissue protein. If you eat more chicken, fish, rabbit, mutton, beef, lean pork and bean products, the protein contained in these foods is high-quality protein, which is rich in nutrition and easy to digest.
5. The quantity should be small. Studies show that overeating is harmful to health, and it is appropriate for the elderly to be 80% full at every meal, especially at dinner.
6, the taste should be light. Some elderly people are heavier, but they don't know that eating too much salt will increase the burden on the heart and kidneys, which will easily lead to an increase in blood pressure. In order to be healthy, the elderly generally eat 6 to 8 grams of salt every day.
7. Food should be rotten. Old people's teeth often loose and fall off, masticatory muscles weaken, digestive juice and digestive enzymes secretion decrease, and gastrointestinal digestive function decreases. Therefore, the food should be cooked before drinking.
Dietary taboos for health preservation of the elderly
1, avoid overeating
The spleen and stomach function of middle-aged and elderly people is gradually weakening, and overeating can easily damage the spleen and stomach, leading to a series of adverse consequences. From the perspective of traditional Chinese medicine, it is easy to cause qi stagnation of spleen and stomach and disharmony between liver and stomach.
2. Avoid partial eclipse
Old people often have a partial eclipse because of their poor appetite, and they like to eat a certain kind of food, which should be corrected. Because food has five flavors, partial eclipse is harmful to health. So the food should be light, greasy and salty. The variety of diet should be diversified and reasonably matched, so as to achieve the harmony of five flavors and meet the human body's demand for various nutrients.
3, avoid the taste is too heavy
The taste buds on the tongue of the elderly are partly atrophied and degenerated, and the taste nerves are also relatively dull, resulting in poor appetite. They like to eat thick soup to stimulate their appetite This is not good for the elderly with chronic diseases. The food should be light and salty.
4, diet avoid hard work
Most of the teeth of the elderly have shaken or fallen off, making it difficult to chew. Therefore, food should be cooked soft to facilitate digestion and absorption, and hard food should not be eaten.
5, avoid fatty, sweet greasy
For most middle-aged and elderly friends, fatty and thick foods are not suitable for reading, including meat, cakes, sweets and various fried foods with more fat or sugar.