In the family group, many health articles enthusiastically forwarded and carefully studied by the elders have the taste of "unreliable" from the title.

After being brainwashed by this kind of "knowledge", parents often do things that people can't figure out.

After my parents' age, my body is like a machine that has been used for a long time, and there will be some minor problems from time to time. You may have diarrhea if you don't pay attention to eating; Eating more coarse grains in flour and rice and not drinking more water will lead to constipation. When the season changes, cross-dressing can't keep up, and it's easy to catch a cold.

These problems are caused by the decline of protection after getting old. When I was young, I got through it physically, but when my parents are this age, it takes a long time to recover.

However, when parents encounter these health problems, most children can't protect their parents and are easily misled by unreliable knowledge. These unreliable "health knowledge" can not only solve health problems, but also may harm the body.

As children, we should help parents to establish some scientific and healthy health concepts. Let them not worry too much about minor physical ailments and pains. We need to tell them that these ailments are caused by their decreased protection when they get old. It is an unreliable indigenous method for a person to drink tonic soup and hit a tree every day. Science should be used to improve their protection.

First of all, they can be advised to exercise more. Let parents exercise for at least 30 minutes every day to strengthen their physique and promote health. Many parents like to stay at home after retirement and seldom do sports. However, staying indoors for a long time and not exercising may cause local muscle strain, even waist muscle injury, backache and other problems [1].

Therefore, it is best for middle-aged and elderly people to exercise every day. The time, frequency and intensity of exercise can be selected according to one's health.

You can exercise outdoors 3 5 times a week for at least 30 minutes each time, preferably 1 hour. I just sweat a little and feel comfortable.

Proper exercise can not only maintain a healthy weight, but also improve the functions of breathing, heart, digestion and absorption, increase the functions of muscles and joints, and improve the regulatory capacity of the central nervous system [1].

Secondly, diet and eating well are also closely related to health. Don't always pursue "lightness" in eating, and the nutrition of meat and vegetables should be comprehensive. Many parents think that when they are old and have a bad appetite, they should eat lightly and eat less every meal. Under this concept, the common collocation of many middle-aged and elderly people's plates is miscellaneous grain porridge, steamed stuffed bun and green vegetables. But it also makes many middle-aged and elderly people lack nutrition intake every day, and their body's protection is weaker.

About 60% of the elderly over 60 years old face the problem of insufficient dietary energy intake. More than 95% of the elderly do not eat the recommended amount of fruit, while only 1% of the elderly meet the recommended intake of dairy products.

With the growth of age, middle-aged and elderly people's demand for energy will decrease, and their appetite will also decrease, but the demand for protein and various micronutrients has not decreased, and some even need more nutrition intake. Therefore, middle-aged and elderly people should eat more foods with high nutritional density instead of just one bite. If you want to keep enough nutrition for a day, look at the picture below.

Proper collocation can ensure balanced nutrition. You can refer to the following simple recipes:

For breakfast, you can choose steamed bread made of coarse cereal flour and wheat flour, with egg custard, dairy products and refreshing vegetables.

? β -glucan can be supplemented from konjac, mushroom, ganoderma lucidum, highland barley, bitter buckwheat, barley, beans, corn, oats and other foods [6][7]. Help middle-aged and elderly people maintain normal intestinal function.

There should be rice and noodles for lunch and dinner, so as to match meat and vegetables. Parents can choose livestock and poultry meat and aquatic products to eat with vegetables, which can enrich the types of food and improve the utilization rate of the staple food protein.

? Protein-It can be obtained from eggs, milk, lean meat, fish and beans. It is an important raw material for building and repairing the body, and it is very important for middle-aged and elderly people to maintain muscle synthesis. Among them, high-quality protein is protein obtained from meat, eggs, milk and bean products, and lactoferrin is an active protein, which has a certain effect on improving immunity.

? Selenium can be supplemented from selenium-enriched foods, such as refined konjac powder and pig kidney. It is an essential trace element for human body, which helps to maintain a healthy body.

? Multivitamins-can be supplemented from fruits and vegetables to help maintain the protection of the body.

In addition, in addition to dinner, in order to meet the physical needs of middle-aged and elderly people, it is also necessary to add meals appropriately. Fruits, yogurt and other foods can be used as a supplement to dinner.