First, heat energy.
With the increase of age, the number of human tissue cells gradually decreases, the basal metabolic rate decreases, physical activity decreases, body fat increases, and adipose tissue decreases, so that the calorie consumption of the elderly also decreases.
Therefore, it is necessary to appropriately reduce the intake of total heat energy per meal to avoid excess heat energy being converted into fat and accumulating in the body, resulting in obesity. The intake of heat energy will gradually decrease with the increase of age, and it will be 20% lower than that of adults aged 18 ~ 49 after 60 years old. The elderly reduce calories, mainly by reducing the intake of carbohydrates and fat.
Second, protein.
Due to the weakening of digestive system function, the bioavailability of protein decreased; In the process of human aging, catabolism of protein in the body exceeds anabolism. When the dietary protein is insufficient, the elderly are prone to negative nitrogen balance. Therefore, the elderly should have an adequate supply of protein.
The recommended intake (RNI) of China Nutrition Society is 759/d (male) and 659/d (female) [according to1.279/(kg d) or 15% protein/total calorimeter], of which1/3 ~ is needed. However, the intake of protein in the elderly should not be too much, so as not to increase the load on the liver and kidneys.
Third, fat.
Due to the decrease of bile acid secretion and esterase activity, the digestion and absorption function of fat in the elderly decreased; Due to the slow decomposition and excretion of fatty substances in the body and the increase of plasma lipids, the intake of fat in the elderly should not be too much, especially the intake of animal fat with high cholesterol and saturated fatty acid (SFA) and liver, brain and egg yolk should be restricted.
Fourth, carbohydrates.
The regulating effect of insulin on blood sugar in the elderly is weakened, and the glucose tolerance is decreased, so the blood sugar tends to increase. Too much sugar is easy to cause diabetes and induce sugar hyperlipidemia. Therefore, the carbohydrate intake of the elderly should account for 55%-65% of the total energy. The elderly should control the intake of sweets and refined desserts and eat more foods with high fructose content, such as various fruits and honey.
Fifth, dietary fiber.
Dietary fiber plays a special and important role in the elderly. Because the digestive system function of the elderly is weakened and gastrointestinal peristalsis is slow, the incidence of constipation in the elderly is increased. Proper dietary fiber can stimulate intestinal peristalsis and effectively prevent senile constipation. At the same time, dietary fiber also has the functions of preventing and treating hyperlipidemia, colon cancer and lowering blood sugar.
Therefore, the diet of the elderly should pay attention to adequate dietary fiber intake, and a certain amount of coarse grains, vegetables and fruits should be arranged in the daily diet.
Intransitive verb mineral
1. calcium
Because of gastric acid secretion and gastrointestinal function decline, the elderly often have a negative calcium balance, which reduces the absorption of calcium and the ability to store and utilize calcium during metabolism in the body. With the increase of age, osteoporosis often occurs. Old people should pay attention to some foods rich in calcium in their daily diet and often bask in the sun. China stipulates that the daily dietary calcium supply for the elderly is 600mg.
2. Iron
Iron deficiency is a worldwide nutritional problem for the elderly. This is because the old people's ability to absorb and use iron is declining, and they are prone to iron deficiency anemia. The elderly should eat more foods containing heme iron, such as animal blood, lean meat and fish.
3. Other minerals
Zinc deficiency in the elderly can cause taste failure, which can increase the incidence of myocardial infarction and chronic nephritis in severe cases, so the elderly should pay attention to dietary zinc supplementation. Chromium is an important component of glucose tolerance factor in the body, which is beneficial to the prevention and treatment of atherosclerosis, so the elderly should pay attention to the supplement of dietary chromium. Selenium is related to myocardial metabolism. Selenium deficiency can cause myocardial injury and increase the incidence of some tumors, so the supply of selenium in the elderly can not be ignored.
Seven. vitamin
1. vitamin a
Vitamin A can maintain the health of epithelial tissue, enhance the disease resistance, and has anti-cancer effect, which is very important for the elderly to keep healthy. Foods rich in vitamin A, such as animal liver and egg yolk, are also rich in cholesterol. You can choose some green vegetables or nutritional supplements containing carotene.
2. Calcified alcohol
Vitamin D deficiency can cause senile osteoporosis, so it is suggested that the elderly should increase the outdoor light time appropriately.
3. Tocopherol
Vitamin E is an effective antioxidant, which can reduce the production of lipid peroxide, stabilize the structure of biofilm and protect the body. Vitamin E also has the functions of lowering blood cholesterol and enhancing immune function. China stipulates that the daily supply standard of vitamin E for the elderly is 12mg, and various vegetable oils are the best sources.
4. Water-soluble vitamins
Vitamin C can enhance the body's immunity, promote the absorption of iron and participate in the regulation of fat metabolism. It is necessary for the elderly to keep healthy and prevent diseases. China stipulates that the daily dietary vitamin C supply for the elderly is 60mg, so we should always eat enough fresh vegetables and fruits. Other vitamins such as thiamine, riboflavin and nicotinic acid also need to be supplemented appropriately.
In addition, the decrease of intracellular fluid and the decrease of drinking desire of the elderly will aggravate the water shortage in the body. Therefore, the elderly should develop the habit of drinking water, and the daily drinking water should be controlled at around 2000mL. From the dietary arrangement, we should appropriately increase some soup and soup.
Extended data
Diet of the elderly:
1. The principle of reasonable diet
At present, the consumption concept of the elderly in choosing food has changed from "taste first" to "food first" principle. Pay attention to diet control, be light, eat more, be easy to digest, and supplement more calcium and iron.
Dietary principles: ① balanced diet; 2 thick and thin collocation; ③ easy to digest; Adequate fruits and vegetables: ⑤ Moderate physical activity. Maintain energy balance: ⑤ Pay attention to the color, fragrance and hardness of food.
2. Daily dietary composition
The reasonable dietary composition of the elderly-13 should include: cereal 2509; Lean meat, poultry, game and fish 50-100g; 40g； eggs; Appropriate amount of beans and their products; 250-300g of fresh vegetables and 20-30g of edible oil; Conditional people can also choose fresh milk, fresh fruit and so on. In addition, peanuts, walnuts, sesame seeds, marine fish, seaweed, shellfish and so on are often eaten. Conducive to the prevention of arteriosclerosis and thrombosis.
3. Natural food with anti-aging and longevity.
Although people have not found a kind of food or medicine that can make people "live forever", many natural foods that can prolong life have been found in anti-aging and anti-aging research.
(1) Alkaline food beans (soybeans and red beans), vegetables (radishes and tomatoes), seaweed (kelp, laver and green algae), fruits (oranges, strawberries, lemons, bananas and grapes) and unsweetened juice.
(2) Antioxidant foods and vegetables, such as sweet potatoes with red hearts, carrots, chrysanthemums, spinach, green onions and pumpkins, are rich in carotenoids; Besides cantaloupes, peaches and plums, kiwis, oranges and tomatoes are also good sources of vitamin C.
(3) Foods rich in dietary fiber, such as vegetables, fruits, brown rice, whole wheat flour, mung beans, black beans, almonds, sesame seeds and black dates.
(4) Foods containing estrogen can be replaced by plant hormones, such as corn, wheat, germ, cherry, banana, apple, plum, sweet potato, tomato, green pepper, bean powder, cashew nuts, sunflower seeds, ginseng and garlic.
(5) Others such as mushrooms, fungus, medlar, royal jelly, honey, etc.
References:
Nutrition for the elderly _ Baidu Encyclopedia