According to the changes of physiological functions of the system organs of the elderly, the nutrition of the elderly should focus on preventing old diseases and strive to maintain physical and mental health and longevity. So the demand for various nutrients is also different.
1. heat energy
The calories of the elderly decrease with age. If 20? 34 years, usually 9623 per day? 10878 million Shu Qi, the population of 70-90 years old needs 753 1 836 million Vanke College, which is due to the low basal metabolic rate of the elderly and more manual labor. So the advice of nutrition experts is 50? The energy supply can be reduced by 10% at the age of 90, by 30% at the age of 60-90 and after 70. But with the decrease of total food, the decrease of calories is actually accompanied. The requirement of other nutrients does not necessarily decrease with age, so attention should be paid to it.
2. protein
The demand of the elderly for protein is not less than that of adults. Moreover, due to the increase of catabolism, the anabolic metabolism gradually slows down, and it is more likely to have a negative nitrogen balance. Therefore, the supply of protein for the elderly is not less than that of adults, especially when calculated in kilograms. Protein of various qualities can be used to achieve better use. Under normal circumstances, the proportion of protein should be increased, probably between 12% and 14%.
3. carbohydrates
Old people should use different kinds of carbohydrates, but the proportion of polysaccharides should not be too small, and the possibility of being in body fat in vitro is small, so jam and honey can be eaten as part of sugar. In general, the proportion of carbohydrates in total calories is 60%.
4. Lipids
Old people need the same lipid as adults, which helps to absorb fat and vitamins and improve the taste of vegetables and food. Lipids should be mainly used in vegetable oils, but not all animal fats. Excessive unsaturated fatty acids in the diet are not necessarily beneficial.
5. Iron and calcium
The elderly women may have different degrees of anemia, which is complicated, including decreased gastric capacity, gastric acid and stomach, absorption capacity, hematopoietic energy, vitamin C and trace elements. However, iron is a major problem, and the absorption rate of iron in animal muscle and blood is higher than that in plant food, which must be paid attention to. Older women are prone to osteomalacia and decreased bone density, that is, osteoporosis, which is not only related to hormones and vitamin D, but also related to the supply of calcium. Calcium in plant foods in milk and dairy products has a better absorption rate. The total calcium supply should not be lower than the adult standard, and the daily calcium intake of the elderly should not be lower than 800 mg. The premise of a happy old age is a healthy body. In daily life, the elderly should pay attention to the proper intake of protein, take more calcium, eat more coarse grains and grease. I hope every old man can be healthy and enjoy his old age.