1, protein

The synthetic ability and utilization rate of protein in the elderly are decreased, which needs to be supplemented. The survey shows that in rural areas of China, the intake of high-quality protein by the elderly is obviously insufficient. Generally speaking, protein can be divided into two categories. Eggs, milk, fish, shrimp and lean meat are protein sources of animals, while foods such as soybeans, nuts and cereals are protein sources of plants. It is suggested that protein in eggs has good utilization value, but because yolk contains high cholesterol, it is more suitable for the elderly who do not need to limit cholesterol intake. When eating eggs, it is best to make custard, 1~2 eggs a day. Older people with high cholesterol levels can eat more fish meat and supplement a variety of unsaturated fatty acids to help lower cholesterol.

2. Calcium

Calcium not only affects bone health, but also plays an important role in cardiovascular, endocrine, nervous and muscular systems. The elderly have a great demand for calcium, but the survey shows that the daily calcium intake of the elderly in China is only about 500 mg, which is only half of the recommended amount. Old people with long-term calcium deficiency are more prone to joint pain, short height, loss of appetite, insomnia and dreaminess. Therefore, the elderly should regularly monitor bone mineral density and pay attention to calcium supplementation. Among foods, milk, yogurt and cheese are recognized as good calcium supplements, and people who are lactose intolerant can choose yogurt. Inorganic calcium, such as calcium carbonate, has the highest cost performance, while calcium amino acid, calcium lactate and calcium gluconate have slightly higher absorption and utilization rate.

Step 3 iron

The survey shows that the average anemia rate of all kinds of people in China is 20. 1%, while the anemia rate of the elderly population is higher than the national average, which is related to iron deficiency. Long-term iron deficiency and anemia can lead to physical weakness, decreased disease resistance, brain fatigue and memory loss in the elderly. The best food for iron supplementation is meat and animal offal rich in heme iron, in which beef has a high iron content. In addition, some black foods, such as black fungus, black rice and black sesame, are also good foods for iron supplementation. It is worth reminding that vitamin C rich in fruits and vegetables can promote the absorption of iron, so it is best to eat meat, cereals, fruits and vegetables together to supplement iron. It should be emphasized that anemia does not necessarily mean iron deficiency, but may also be caused by chronic diseases or lack of vitamin B 12 and folic acid. Therefore, we must first clarify the causes of anemia in the elderly.

4. Zinc

Careful children will find that the dishes cooked by their parents are getting more and more salty when they get old, which is related to the poor taste of the elderly. Appropriate zinc supplementation can improve the taste. According to a survey conducted by the Japanese University School of Medicine, 28% of patients with taste disorder aged 60-65 years old have insufficient zinc in their blood, and 70% of them have improved their symptoms by supplementing zinc. Therefore, elderly people with bad taste and loss of appetite can go to the hospital to check the zinc content in their bodies. If they do lack zinc, they should be supplemented in time. Severe zinc deficiency can be treated with oral zinc-containing drugs under the guidance of a doctor. Elderly people who are not seriously deficient in zinc and are healthy may wish to eat more foods containing zinc to fight against taste disorders. The supply of zinc in food mainly comes from shellfish, shrimps and crabs, meat and fish, and the zinc content in sesame seeds and pine nuts is also high, while the zinc content in polished rice, white flour, fruits and vegetables is low.

5, vitamin D.

Vitamin D can increase the absorption and utilization of calcium, and long-term deficiency may lead to rickets or osteoporosis. In recent years, it has also been found that vitamin D helps to prevent cancer, immune system dysfunction, multiple sclerosis, depression and other diseases. Generally speaking, there are two sources of vitamin D in the human body: one is to bask in the sun and rely on one's own skin to synthesize it; The second is from milk, egg yolk, marine fish, mushrooms and other foods, but the content is relatively small. Due to the decline of skin function of the elderly, the amount of vitamin D synthesized by the sun itself is limited, so special attention should be paid to dietary supplement. The elderly can take vitamin D supplements properly under the guidance of doctors.

6. Vitamin B 1

Vitamin B 1 is closely related to the function of nervous system. Long-term lack of vitamin B 1 will lead to depression, mental retardation, peripheral neuritis, beriberi, etc., and increase the risk of sudden heart attack. In addition, the Shanghai Institute of Life Sciences, China Academy of Sciences, found that vitamin B 1 deficiency can also increase the risk of depression in the elderly. If the elderly are always depressed, unwilling to participate in new activities or talk to people, and become hesitant to do things, we should consider the possibility of depression. Besides seeking psychological counseling, you can also supplement vitamin B 1 appropriately. The main food sources of vitamin B 1 are cereals, beans and potatoes, especially unrefined whole grains, that is, coarse grains. Old people should eat coarse grains step by step, gradually increase the amount, give the digestive system time to adapt, try to make coarse grains soft and rotten, and reduce the stimulation of dietary fiber to the intestines.

Second, the dietary taboos of the elderly

When people are old, their digestive function is weakened. Pay attention to the following proper and taboos in diet.

1, it should be vegetarian with little meat.

Medical research has proved that many senile diseases are related to meat eating. The elderly are generally quiet and less active, consume less heat, eat too much meat or often overeat, which not only increases the burden on the stomach, but also tends to be obese, leading to various diseases. Therefore, the diet of the elderly should be vegetarian.

2, should be fresh and not old

Fresh food is nutritious and easy to digest and absorb. The food for the elderly should be eaten as you buy it. Especially in summer, so as to avoid gastrointestinal involvement and cause some diseases.

3, should be less taboo.

The meals of the elderly should be based on the principle of less but better, less and more meals. Filling the stomach too full is a taboo in the diet life of the elderly, which is harmful to health after a long time.

4, should be light and avoid salt

Flavors that are too salty, too sweet and too spicy are not suitable for the elderly. Older people with high blood pressure and heart and kidney diseases have a lighter taste.

5, the appropriate temperature to avoid catching a cold

For the elderly, I am a cold body. Warm food can warm the stomach and strengthen the body. Eat less cold food and avoid raw food on weekdays. Even in midsummer, eating cold drinks will do harm to the health and diseases of the elderly.

Third, the secret of health care for the elderly

1, comb your hair without hair.

A green hair naturally cannot be separated from a comb, but it becomes thinner and thinner with age, and even becomes bald. Do you still need to comb? The answer is also yes. Because the purpose of combing the hair of the elderly is not only beauty, but also contains important health care significance.

By combing hair and stimulating scalp, nervous nerves are relaxed and tightened, and spasmodic blood vessels are relaxed, so it has certain preventive and therapeutic effects on angioneurotic headache, migraine and neurasthenia.

2. Drinking water is not thirsty.

It is natural to drink water when you are thirsty. Not thirsty? And drink water regularly. Medical research has proved that water plays no less important role in maintaining the normal operation of life activities and preventing diseases than protein and other nutrients. Lack of drinking water makes many people in poor neuromuscular condition, liver and kidney function decline, and toxic substances increase, thus becoming a hotbed of disease. Especially for the elderly, thirst becomes dull. When thirst appears, water shortage in the body is quite serious. At this time, it is inevitable to replenish water, and the losses that the body has suffered are irreparable.

In order to avoid loss, we should try to replenish water before thirst, which is the concept of active drinking water, especially in cold seasons such as winter and spring.

3. Wear a bra without a figure.

Once a woman enters old age, the curve of her body often disappears and her attention begins to tilt from bodybuilding to health. She just wants to stay away from diseases and disasters. The beautiful and the unattractive have long been forgotten, and the bra will naturally "finish class". From a medical point of view, elderly women, especially those who have nursed their children, often relax their chest muscles, leading to leaning forward and hunchback, which in turn oppresses their lungs, causing poor breathing and even panting. At the same time, too sagging breasts will also cause sagging breasts, cause gastroptosis, oppress the intestines, and affect the appetite for three meals. Speaking of which, should you consider "re-employment" bra?

4. Wash your nakedness without sex.

Before sexual intercourse, men will clean their private parts in order to protect women's reproductive health. When people get old, many men "retire" sexually, so they forget it consciously or unconsciously. In this regard, the doctor reminded the elderly men that washing the lower body frequently also has the function of self-protection, so we must do the project well.

5. Go to the hospital without discomfort.

Many people simply regard the hospital as a place to treat diseases, and it is a fluke to go less or not. In fact, hospitals also have the function of predicting diseases, specifically doing physical examinations. Moreover, the elderly have reached the high incidence of diseases, so it is a good thing to go to the hospital regularly, not an ominous thing.

6. Go to the toilet if you feel uncomfortable.

Urinating is an important way for human body to excrete waste and purify the internal environment. Constipation is harmful because the toxins in feces stay in the intestine for too long and are easily inhaled into the blood and poisoned. Health experts warn people: "If you want to live forever, the intestines will always be smooth;" If you want to die, there is no me in your intestines. "

How can we achieve "always clear" or "no self" in the intestine? The key is to get into the habit of going to the toilet regularly every day, even if you are uncomfortable, you should squat down and form a conditioned reflex. With regard to urination, Japanese doctors suggest that it is best to urinate every hour 1 time (with or without bladder filling) to reduce the malignant stimulation of harmful substances in urine to bladder and prevent the occurrence of bladder cancer.

7, cough without lung disease.

When it comes to coughing, many people take it as an ominous sign. In fact, cough is a protective reaction when people suffer from respiratory diseases. The purpose is to clear the sputum in trachea and bronchus in time so as to recover as soon as possible. Therefore, we might as well take cough as a way to "clean" the lungs, which is beneficial to our health.

The method is: take a deep breath in the fresh outdoor air every morning and evening. When inhaling, slowly raise your arms, suddenly cough, and quickly put down your arms, forcing the airflow to eject from your nose and mouth and cough up phlegm. Repeat this for 10 times, and do normal breathing intermittently for several times each time to prevent hyperventilation. As long as you persevere, you can benefit.

8. Smile more when there is no happy event.

The health care value of laughter has been paid more and more attention and advocated by experts. Some people compare laughter to "a good exercise mode similar to immobility", which has a significant promoting effect on the functions of heart, liver, lung, kidney and other organs. Laughter can also improve the activity of "natural killer cells" in the body, which are the "killers" of cancer cells, so laughing more is one of the effective means for human beings to prevent cancer.

In short, the elderly must do a good job in health care in their later years, which is helpful to anti-aging.