Healthy food for the elderly in summer: tomatoes
Under the scorching sun, how to prevent the sun is the most concerned topic. Lycopene contained in tomato is a bioactive substance, which has strong anti-oxidation and anti-radiation ability, and can effectively prevent the damage of free radicals, ultraviolet rays and various external radiation to skin cells and prevent the production of melanin. Lycopene can also play a strong antioxidant role and protect the skin. At the same time, tomatoes are also rich in vitamin C, which can promote the production of collagen, help the skin maintain elasticity and avoid relaxation.
Bitter gourd: a summer health food for the elderly
Eating bitter gourd on a hot day is conducive to lowering the temperature and reducing the fire, and the momordicoside and bitterness contained in it can strengthen the spleen and stimulate appetite; Quinine, an alkaloid substance contained in it, has the effects of promoting diuresis and blood circulation, diminishing inflammation and reducing fever, clearing away heart fire and improving eyesight; Bitter gourd has a high content of vitamin C, which can prevent scurvy and improve the body's resistance. In addition, bitter gourd also contains substances similar to insulin, which can lower blood sugar and is an ideal health food for diabetic patients. Bitter gourd is the coldest common fruit, so pregnant women and people with deficiency of spleen and stomach should eat less.
Health food for the elderly in summer: Andrographis paniculata
Andrographis paniculata, also known as Sophora alopecuroides, is cold in nature and bitter in taste. Fresh food can be used as both medicine and food, which can effectively relieve summer heat, cool blood and reduce swelling. It has different degrees of curative effect on acute bacillary dysentery, acute gastroenteritis, urinary tract infection, common cold, tracheitis, pneumonia, cholecystitis, swelling and pain of oropharynx, scald and poisonous insect bite. Need to be reminded that andrographis paniculata is cool, and people who are weak, prone to diarrhea and colds are best to eat less.
Health food for the elderly in summer: chrysanthemum
Loss of appetite is a common phenomenon in hot summer. At this time, you might as well eat some chrysanthemums. Chrysanthemum morifolium has a very special fragrance, crisp taste and easy cooking. Rich in aromatic volatile oil. Chinese medicine says that aromatic plants can enlighten people, regulate qi and stimulate appetite, and promote digestion, which is what we often say. Can stimulate appetite and promote digestion. Chrysanthemum also contains more minerals such as potassium, which can regulate body fluid metabolism and eliminate edema.
Healthy food for the elderly in summer: asparagus
Asparagus is rich in various nutrients, sweet and cold, and has the effect of clearing heat. Asparagus can be eaten in the case of dry mouth in midsummer, thirst after exercise, fever and polydipsia. Asparagus is rich in flavonoids, which has a strong antioxidant effect and has a good effect on delaying aging. In addition, asparagus is also a super food to prevent flatulence, because asparagus has diuretic effect, which can help the human body discharge excess water, thus alleviating abdominal distension and discomfort.
Amaranth: a summer health food for the elderly
Amaranth is also worth recommending among many vegetables listed in summer. From the perspective of traditional Chinese medicine, amaranth is sweet and cool, and belongs to the large intestine and small intestine. Has the effects of clearing away heat and toxic materials, eliminating dampness and stopping dysentery, and promoting defecation. It's hot every day in summer, so it's good to eat some cool food. In addition, from the nutritional point of view, amaranth is rich in vitamins and minerals needed by human body, especially calcium. The data show that the calcium content of amaranth is as high as per 100g 180mg. Amaranth is also rich in nutrients such as magnesium, potassium and vitamin K, which can help calcium absorption. Amaranth is a good food for supplementing calcium and strengthening bones.
Principles of health care for the elderly in summer
Dietary principles for the elderly:
1. Eat a small amount and eat more, and supplement nutrition with snacks.
Because the old man has poor chewing and swallowing ability, he can't eat much at one meal, and the interval between two meals is very long. Nutritionists suggest that the elderly should eat 5-6 meals a day, and supplement some snacks between meals, such as miscellaneous grains porridge, oatmeal porridge, or soybean milk and small pieces of fruit platter.
2. Replace some animal proteins with bean products.
In the process of human aging, protein's catabolism is enhanced, its synthesis becomes slow, and its utilization rate is low, so the elderly need to supplement more protein. As the intake of meat must be limited, some protein sources should be replaced by beans and bean products. Nuts such as peanuts, walnuts and almonds also contain high-quality protein.
The staple food is made of vegetables.
If the elderly often eat porridge or noodle soup as their staple food, they can add 1 ~ 2 kinds of vegetables to cook together every time, and ensure that they eat at least half a catty of vegetables every day. Try to choose soft vegetables, such as tomatoes, loofah, wax gourd, pumpkin, eggplant and tender leaves of leafy vegetables, and cut them into small pieces or plane them into filaments before cooking.
4. Eat two servings of fruit every day.
Fresh fruit is an important source of vitamins, minerals and dietary fiber in the diet, which plays an important role in regulating metabolism in the body. It is suggested that the elderly should eat 2 servings (200 ~ 400g) of fruit every day. Some soft fruits, such as bananas, watermelons, peaches, papayas, mangoes and kiwis, are very suitable for the elderly. They can slice or scrape fruit paste with a spoon. If you want to make juice, you must pay attention to controlling the amount, and you can add more water to dilute it when making juice.
5. Supplement B vitamins.
Diseases, drugs or surgery can lead to a large loss of B vitamins. For the elderly who are sick, special attention should be paid to supplementing B vitamins. Whole grains and nuts are rich in B vitamins. Therefore, when preparing three meals for the elderly, you may wish to add some brown rice and white rice to cook porridge, or you can put a small amount of nuts into a blender and break them into powder, and add oatmeal to cook oatmeal.
6. Limit oil intake.
The elderly should mainly eat vegetable oil, avoid fat and animal fat (lard and butter), and fry and cook food less. In addition, desserts and cakes are also high in oil, so try to eat as little as possible. Change polyunsaturated fats, such as corn oil and sunflower oil, monounsaturated fats, such as olive oil and peanut oil, and take in various fatty acids in a balanced way.
7. Make good use of other seasoning methods.
Old people who are not sensitive to taste often feel boring when eating. Making good use of the unique aroma of certain foods can make foods delicious with less salt. Some fragrant vegetables, such as coriander, mushrooms, onions, etc., can be used to stir-fry or cook soup and porridge. The use of white vinegar, orange juice or pineapple can also change the taste of cooking. Adding a little strong-smelling Chinese herbal medicine, such as angelica, cinnamon, spiced, star anise or medlar, red dates, etc., will also help to arouse the appetite of the elderly.
8. Eat less spicy food.
Although spicy spices can arouse appetite, eating too much of these foods is easy to hurt yin, leading to imbalance of water and electrolyte in the body, dry mouth, irritability, poor sleep and other symptoms.
9. Add more water during the day.
Because of the fear of urinary incontinence and frequent running to the toilet at night, many elderly people hardly drink water all day, which is very harmful to their health.
Old people should drink at least 1200ml (about 6 cups) a day, and it is advisable to quote plain boiled water or light tea. This is one of the dietary principles of the elderly. Reducing the amount of water after dinner can avoid the trouble of going to the toilet at night and affect sleep.