Getting nutrition through daily diet can ensure the balance of nutrition, maintain the normal digestive function of the body, and even help the elderly to improve their interest and satisfaction in normal diet.
First, make sure to eat enough food every day.
The daily food collocation suggestions for the elderly are as follows: breakfast should include 1 ~ 2 staple food, 1 egg, 1 cup of milk, and some fruits and vegetables. Diabetic patients should choose fruits and vegetables with low glycemic index, such as cucumbers and tomatoes. Chinese food and dinner should have two or more staple foods, including 1 ~ 2 meat dishes, 1 ~ 2 vegetables and 1 bean products.
Secondly, choose soft food.
Old people should choose soft food because of missing teeth or other chewing and swallowing problems. Try to cut the food into pieces, strips, diced or chopped into powder. Hard nuts and miscellaneous grains can be ground into powder, and fruits or vegetables can be squeezed into juice. Cooking time can be longer, and cooking methods such as stewing, boiling, steaming, stewing, stewing and burning should be used.
Be sure to chew slowly.
Chewing slowly can make food easier to digest and absorb, exercise chewing ability and reduce the burden of gastrointestinal tract; Lysozyme in saliva also has a certain bactericidal effect, which is beneficial to the prevention and treatment of diseases; Chewing slowly can also fully improve the taste of the elderly and taste more delicious. Therefore, it is recommended that the elderly chew about 30 times per meal.
The elderly may not have as high calorie demand as young people, but they need more nutrients such as protein, calcium, vitamin D and vitamin B 12. It is recommended that the elderly eat more foods rich in these nutrients:
1, high quality protein
The loss of muscle tissue in the elderly poses the greatest threat to their health. Old people should eat more animal protein, which is more comprehensive and balanced than simply supplementing protein supplements, including pigs, cattle, mutton, poultry, fish and shrimp. In addition, eating an egg every day, drinking a bag of milk and eating some bean products properly can also increase protein's supplement.
2. Choose natural foods with high calcium content.
Most elderly people suffer from osteoporosis, which is one of the main reasons for fractures, falls and loss of self-care ability of the elderly. Old people should get more calcium mainly from their daily diet. Natural high-calcium foods include: dairy products, bean products, seafood, celery, rape, onions, black fungus and so on.
3. Pay attention to iron supplementation
The main cause of anemia in the elderly is iron malabsorption, which can also be supplemented from daily diet. For example, most fruits and green leafy vegetables are rich in folic acid and vitamin C, which is very beneficial to the absorption of iron and the production of red blood cells; High-iron foods mainly include lean meat, poultry, fish, animal liver and blood products. , should eat together. In addition, drinking tea and coffee as little as possible before and after meals will affect the absorption of iron.
Finally, in order to ensure the digestion, absorption and utilization of various nutrients, drinking water is very important. Old people should pay attention to a small number of times to replenish water, not more than 100 ml at a time, and ensure that water is replenished 1500 ml every day. You can choose boiled water first, and try to choose light tea if you like tea.