For example, eating fresh vegetables such as Chinese cabbage, rape, green pepper and tomato, and fruits rich in vitamin C such as citrus and lemon can enhance immune function; Yellow-green vegetables such as carrots and amaranth are rich in carotene, which can be converted into vitamin A in the body, which helps to protect epithelial cells of upper respiratory mucosa and lungs and enhance the ability of mucosa to resist foreign bodies.
(2) Mainly high heat.
Secondly, it is still cold in early spring, and the nutritional structure should be dominated by high calories. In addition to cereals, you should also eat some foods such as soybeans, sesame seeds, peanuts and walnuts in order to replenish energy substances in time. High-quality protein such as eggs, fish, shrimp, beef, chicken and bean products is also essential.
(3) a light and mild diet
Cooking techniques, spring diet should be light and delicious, avoid greasy, cold and irritating food, and do not recommend frying and spicy frying. Especially the digestion and absorption ability of the elderly is declining, and a light and mild diet can adapt the gastrointestinal tract to the process of changing from cold to warm. The principle of four-season diet for the elderly
2. Nutritional recipes suitable for middle-aged and elderly people recommend (1) Babao spinach.
Practice: Wash the teddy bear spinach, shredded carrots, shredded mushrooms and shredded winter bamboo shoots, and blanch them in boiling water with salt. Cashews, almonds and walnuts are fished out in hot oil and crushed. Heat the oil, add shredded onion, stir-fry shredded ham and shredded seaweed, shovel it out and put it on spinach, add salt, monosodium glutamate and sesame oil, mix well and sprinkle with chopped dried fruit.
Efficacy: Spinach is a vegetable that is available all year round, but it is better in spring, with red leaves and green roots, fresh and tender, and the most delicious. Spinach on the market in spring is good for detoxification and preventing spring dryness. Chinese medicine also believes that spinach is sweet and cool, which can nourish blood and stop bleeding, astringe yin and moisten dryness. Because spinach contains more oxalic acid, which hinders the absorption of calcium and iron, you should first blanch the spinach with boiling water and then fry it.
(2) Thin cabbage soup
Ingredients: lean meat 100g, Chinese cabbage, ginger, garlic, salt, monosodium glutamate and chicken oil.
Practice: wash and shred the cabbage, put it in boiling water, take it out when it is just cooked, rinse it with clear water and drain it for later use; Put the pot on a big fire, add chicken oil and cook for five times, add garlic, stir-fry the jade gold palace lock heart, add lean meat and stir-fry, add fine salt, cook in the soup, add cabbage heart to boil, and add monosodium glutamate to serve.
Efficacy: lean meat has the effect of tonifying the middle energizer, invigorating qi, promoting fluid production and moistening intestines; Chinese cabbage is flat and sweet, and has the effects of clearing away heat and toxic materials, resolving phlegm, relieving cough, removing annoyance and relaxing bowels. Lean Chinese cabbage is suitable for acute and chronic pneumonia.
(3) Jujube honey beans
Materials: 400g red beans (or white beans and kidney beans), jujube 100g, rock sugar 100g, maltose 300g, oil 100ml (maltose is not needed).
Practice: Wash red beans and red dates, soak them in clear water for 4 hours and add water for about half an hour; Controlling the cooked beans and dates to dry; Mix the above materials in a pot, stir slowly and turn off the fire for about half an hour.
Efficacy: Spring is the season of common diseases, such as hypertension, hyperlipidemia and coronary heart disease. Therefore, it is advisable to increase sweetness and decrease acidity in spring. Jujube has the effects of strengthening the spleen and nourishing blood, benefiting the heart and calming the nerves. Spring recipes for the elderly
How to dress middle-aged and elderly people in spring 1, and adding or subtracting clothes at any time is the key.
Spring is the season of climate change and temperature difference between day and night, and it may be more than 20 degrees today. Tomorrow, a sudden cold current will strike, and the temperature will drop below 10 degrees. The temperature difference between noon and morning and evening can be as high as 10 degrees. This "roller coaster" type of temperature difference, if you don't add or subtract clothes at any time, is most likely to encounter external evils, leading to colds, coughs and other diseases. Dressing should be increased or decreased at any time with the change of temperature. Never wear too little just because the temperature is high at noon. You can take it off at any time when it is hot at noon and add it at any time when it is cold in the morning and evening.
2. Clothes should be reduced from top to bottom.
When winter goes and spring comes, when the human defense system is in hibernation, don't take off your clothes too hastily, take them off one by one. Chinese medicine believes that when the yang rises in spring, the yang of the human body also rises, which is easy to cause the upper body to be hot and the lower body to be cold. This is also the reason why many people often feel cold in their lower bodies while their upper bodies are not cold. After the temperature rises, you can change your upper body clothes into thinner ones first, but if you don't feel too hot and sweaty, you don't have to take off your long pants in a hurry, you can wear thicker shoes and socks.
3. Attention should still be paid to Wu Trilogy.
Slightly different from the need to protect the head and neck in winter, "spring cover" should pay attention to the back, feet and legs of the human body. Chinese medicine believes that the back is a place where the yang gathers, which is easy to get hot, but once you catch a cold, your lungs are easy to catch cold, so you are easy to catch a cold and cough.
Therefore, it is recommended that middle-aged and elderly friends don't forget to wear vests when adding or subtracting clothes. Feet are the peripheral organs of the body, far from the heart, and the blood circulation is not smooth. There are many acupoints and abundant nerves, which make the feet particularly sensitive to cold. When the feet are cold, the cold is easy to spread all over the body, and it is also easy to get sick. Many elderly people have poor knee joints, so it is also important to protect their legs.
What do middle-aged and elderly people do in spring? 1. Sports suitable for middle-aged and elderly people (1) Frisbee throwing.
You need to run during the competition, so you can exercise your endurance. Because you often stop to change direction, your agility and balance are enhanced.
(2) Bicycles
If you want to enjoy the beautiful scenery of mountains and rivers, mountain bikes can help you realize this wish. Different from hiking and long-distance running, this sport has less pressure on joints, and its energy consumption and endurance exercise are not inferior to other sports.
(3) Rowing
At first glance, it is a leisure activity, but rowing can exercise the muscles of the back, chest and abdomen at the same time, which is a good aerobic exercise.
(4) Go quickly
Walking in the park can not only exercise your heart and lungs, but also enjoy the scenery. Walking fast consumes a lot of energy and won't put too much pressure on the joints.
2. It is not too early for middle-aged and elderly people to pay attention to Spring Festival travel rush (1).
The weather is warm and cold in early spring, the temperature is very low in the morning and evening, and there are many impurities in the air, which is not suitable for exercise; When the sun comes out and the temperature rises, the concentration of carbon dioxide in the air will decrease, which is a more suitable time.
(2) Pay attention to keep warm
It is very cold in spring. The human body will get hot after exercise, and it is easy to catch a cold if you don't take warm measures. Older people with relatively poor physical fitness should pay more attention to keeping warm during and after exercise to prevent colds during exercise.
(3) Eat properly before exercise.
The elderly have relatively poor physical function and slow metabolism. Proper intake of some hot foods before exercise, such as milk and cereal, can replenish water, increase calories, accelerate blood circulation and improve physical coordination. But be careful not to eat too much at a time, have a rest after eating, and then exercise.
(4) The amount and range of exercise should not be too large.
Throughout the winter, many elderly people's activities are much less than usual. Therefore, the exercise just entering the spring should focus on recovery and do some activities to exercise the body and joints.
The main point of spring life for middle-aged and elderly people is that winter goes and spring comes, and the adjustment center and physical function of the elderly are still in a state of malaise. At this time, the elderly should keep the indoor air fresh and insist on daily ventilation; Second, keep the bedroom dry, and the bedding should be washed and dried frequently; Third, the bedroom color should be harmonious, the atmosphere should be peaceful, and a proper amount of flowers and plants can be raised; The fourth is to soak your feet with warm water and massage your feet before going to bed. In addition, the elderly spring sleepiness is a physiological phenomenon, there is no need to be afraid. As long as the adjustment is good, this phenomenon will naturally disappear. However, the elderly should also avoid "falling in love". Too much sleep will slow down metabolism, slow down the circulation of qi and blood, which is not conducive to the discharge of turbid qi.
Middle-aged and elderly people should avoid spring health: in spring, special attention should be paid to mental conditioning, not only to avoid rage and anger, but also to avoid depression. We should be open-minded, optimistic and happy, while sadness or overthinking will harm our health.
Common diseases of middle-aged and elderly people in spring and their prevention 1. Respiratory medicine: cold and asthma in spring.
Respiratory diseases are high in spring. If you don't add clothes in time, people with low immunity, such as the elderly and children, will easily catch a cold. After cold air stimulation, it will lead to decreased airway immunity and impaired function, and then increase airway responsiveness, causing cough, chest tightness and even asthma and dyspnea.
Therefore, when the temperature drops suddenly, patients with asthma and chronic bronchitis are prone to relapse or aggravation. Everyone reacts differently to these stimuli, and people with family history and sensitive constitution will be more serious.
Coup: people with weak constitution, it is best to go out less in cold weather. When going out, you can wear a mask, add clothes, and keep your head, chest, back and feet warm to avoid catching a cold.
2, gastroenterology: cold in spring, old stomach trouble is easy to attack.
Low temperature is the high incidence of gastrointestinal diseases, because low temperature stimulation will cause capillary contraction, affect gastric acid secretion and blood circulation in the stomach, thus causing acute stomach spasm, gastric ulcer, gastroenteritis and so on.
Coup: Many patients who have been treated recently have "old stomach problems" after catching cold, so patients with stomach problems should pay special attention to keep warm this season, and increase or decrease clothes in time according to climate change to prevent their abdomen from catching cold. Pay attention to keep warm and nourish the stomach, drink more hot water, eat less cold food and eat on time. Exercise moderately, and don't sweat excessively. Regular daily life, remember not to stay up late and don't think too much.
3. Cardiology: Sudden drop in temperature and heart injury.
Due to the large temperature difference between morning and evening, the number of patients with coronary heart disease and myocardial infarction has increased significantly. Most patients with coronary heart disease are highly sensitive to weather changes, especially cold weather. Sudden cold stimulation can cause coronary artery spasm, acute myocardial ischemia, angina pectoris and even myocardial infarction.
When the weather is cold, outdoor activities should be reduced, and the increase of blood viscosity is easy to form thrombus and induce myocardial infarction. The sudden drop of temperature, vasoconstriction and high blood pressure are easy to cause myocardial ischemia. In addition, respiratory tract infection is easy to induce pneumonia, which will also cause heart overload and become an important cause of myocardial infarction.
Coup: the elderly should pay attention to keep warm and use drugs rationally to control blood pressure. If you have chest tightness, dull pain or palpitation, you should pay special attention even if the attack time is very short.
4. Neurology: The cerebral infarction in early spring is terrible.
Spring is the season of high incidence of cerebral infarction, especially when many elderly people go to the toilet at night or come together in the morning. This time is also the coldest time of the day. The sudden drop of temperature, large temperature difference between day and night, low air pressure and high humidity are all easy to stimulate the nerves that control blood vessel activities in the body, leading to continuous spasm of arterioles, which suddenly increases blood pressure and leads to stroke accidents. When sleeping at night, people are at rest and their blood viscosity increases, which is also an important reason for the high incidence of stroke at this time.
Coup: Once you find symptoms such as numbness or weakness in one limb, numbness or skew in one face, unclear speech, dizziness with vomiting, you must be highly vigilant and go to the hospital for examination and treatment immediately. Every second counts for three early strokes: early identification, early rescue and early thrombolysis.