Melon 1 cucumber suitable for summer health care of the elderly
Cucumber is sweet in taste and flat in nature, and has obvious effects of clearing away heat and toxic materials, promoting fluid production and quenching thirst. Cucumber, crisp and delicious, can help digestion and provide enough water.
The water content in cucumber is as high as 97%, which is suitable for all ages. What's more, cucumber also contains nutrients that help fight cancer. It is safe, healthy and simple for the elderly to eat cucumbers in summer.
2. wax gourd
Wax gourd has a good effect of clearing away heat and relieving summer heat. Eating more wax gourd in summer can not only quench thirst and relieve summer heat, but also avoid boils. It contains a variety of vitamins and trace elements necessary for human body, which can regulate the metabolic balance of human body.
Ordinary people can eat it, especially those suffering from kidney disease, diabetes, hypertension and coronary heart disease.
3. Bitter gourd
Bitter gourd is fragrant and delicious because of its bitter taste. It is regarded as a rare food therapy. Chinese medicine believes that bitter gourd tastes bitter and cold, and can clear away heat and purge fire. Bitter taste of bitter gourd can stimulate the secretion of saliva and gastric juice, greatly increase appetite, and also have the effect of clearing away heat and preventing heatstroke.
Therefore, eating more bitter gourd in summer can not only stimulate appetite, but also clear away heat and prevent heatstroke and lower blood sugar.
4.loofah
Luffa is a cool food. Does Compendium of Materia Medica say anything? Clearing heat and benefiting intestines? In other words, loofah has the effect of clearing away heat and relaxing bowels. In addition to clearing away heat and toxic materials, Luffa also has the effects of dredging collaterals, removing blood stasis and resolving hard mass, which is especially suitable for middle-aged and elderly women and can prevent proliferative mastopathy if eaten frequently.
5. Watermelon
In summer, eating watermelon for the elderly helps to lower blood pressure and control healthy blood pressure. In addition, watermelon is rich in vitamins, which can resist oxidation, enhance immunity, prevent cell damage and promote the health of teeth and gums.
Watermelon also contains a lot of thiamine, magnesium and potassium. If the elderly at home don't want to eat vegetables with dark green leaves such as spinach, watermelon will be a very healthy substitute and more efficient.
The dietary principle of the elderly in summer is 1. The staple food is not small.
Try to match the thickness as much as possible and diversify the varieties. It can supplement various vitamins and minerals while supplementing the calories needed by the human body.
Don't eat too much meat.
It is best to choose poultry meat without skin (such as pigeon meat, duck meat, etc.). ), flat meat such as fish and shrimp.
3. A bottle of milk every day.
Some people are afraid of milk because of the hot weather in summer? Angry? And it's not necessary to stop breastfeeding. You can choose low-fat milk, skim milk or yogurt according to your personal situation. Old people who are intolerant of milk can choose substitutes such as soybean milk.
4. An egg a day.
Because the composition of protein in eggs is closest to the protein needed by human body, it is also the most ideal source of high-quality protein. Eggs are best cooked by boiling, steaming and stewing to avoid frying. Old people with high cholesterol can eat half an egg yolk or not.
5. beans are indispensable.
Soybeans are better than gold for health? . Because bean products are rich in high-quality protein and soybean phospholipids, which are the protective factors of cardiovascular and cerebrovascular diseases in the elderly and are also recognized as longevity factors, moderate consumption of bean products is an indispensable part of a healthy diet, and it is suggested that the daily intake should be 2 Liang -5 Liang. Mung beans and red beans are also healthy foods in summer, especially after taking a nap in summer and drinking a bowl of cool lily mung bean soup.
6. The amount of vegetables should be large.
Vegetables can supplement a variety of vitamins and minerals needed by human body, and can play a certain role in lowering blood pressure, blood lipid and blood sugar. Summer vegetables are rich and colorful, including wax gourd, bitter gourd, cucumber, tomato, spinach, lettuce, chrysanthemum leaves and so on. Old people should choose them in many ways. It is suggested that 1 kg per day is appropriate.
7. Don't be greedy for fruit.
Fruit can provide rich water, vitamin C and dietary fiber, and it is most popular with the elderly in hot summer. However, fruit contains many monosaccharides, such as sugar and sucrose, so you can't be greedy. It is recommended to eat no more than three ounces of fruit every day.
8. Don't use too much oil and salt.
Oil and salt are risk factors for cardiovascular and cerebrovascular diseases in the elderly. No matter salad oil, soybean oil, rapeseed oil, olive oil or sesame oil, the daily dosage should not exceed 25g, and the dosage of salt should not exceed 6g.
9. Snacks are exquisite.
If the elderly have poor appetite, a small amount of dinner can be arranged, and snacks as supplementary meals can be arranged at 65438+ 0.5-2 hours after meals. Snacks for the elderly can choose lotus seed porridge, lotus leaf porridge, small fruits, cucumbers, tomatoes and so on.
10. Drink water scientifically.
In summer, the elderly should pay attention to hydrating, and it is better to drink warm boiled water or mild tea. You can also make mung bean soup, dark plum soup, hawthorn water, chrysanthemum tea and other drinks. It is best not to drink carbonated drinks and sugary drinks. It is recommended to drink a cup of warm water after getting up in the morning and before going to bed at night. Old people who like sports and sweat a lot should pay attention to supplementing water containing electrolytes, such as brackish water and mineral water, to supplement electrolytes lost by sweating.
Precautions for the elderly in summer diet 1, don't be greedy for fruit.
Fruit can provide rich water, vitamin C and dietary fiber, and it is most popular with the elderly in hot summer. However, fruit contains many monosaccharides, such as sugar and sucrose, so you can't be greedy. It is recommended to eat no more than three ounces of fruit every day.
2. Don't have too few staple foods
Try to match the thickness as much as possible and diversify the varieties. It can supplement various vitamins and minerals while supplementing the calories needed by the human body.
3. a bottle of milk every day
Some people are afraid of milk because of the hot weather in summer? Angry? And it's not necessary to stop breastfeeding. You can choose low-fat milk, skim milk or yogurt according to your personal situation. Old people who are intolerant of milk can choose substitutes such as soybean milk.
4. Don't overdo the meat.
It is best to choose poultry meat without skin (such as pigeon meat, duck meat, etc.). ), flat meat such as fish and shrimp.
5. The amount of vegetables should be large.
Vegetables can supplement a variety of vitamins and minerals needed by human body, and can play a certain role in lowering blood pressure, blood lipid and blood sugar. Summer vegetables are rich and colorful, including wax gourd, bitter gourd, cucumber, tomato, water spinach, lettuce, chrysanthemum leaves and so on. Old people should choose them in many ways. It is suggested that 1 kg per day is appropriate.
6.an egg a day
Because the composition of protein in eggs is closest to the protein needed by human body, it is also the most ideal source of high-quality protein. Eggs are best cooked by boiling, steaming and stewing to avoid frying. Old people with high cholesterol can eat half an egg yolk or not.
7. Don't use too much oil and salt.
Oil and salt are risk factors for cardiovascular and cerebrovascular diseases in the elderly. No matter salad oil, soybean oil, rapeseed oil, olive oil or sesame oil, the daily dosage should not exceed 25g, and the dosage of salt should not exceed 6g.
8. Snacks are exquisite
If the elderly have poor appetite, a small amount of dinner can be arranged, and snacks as supplementary meals can be arranged at 65438+ 0.5~2 hours after meals. Snacks for the elderly can choose lotus seed porridge, lotus leaf porridge, small fruits, cucumbers, tomatoes and so on.
9. Drink water scientifically
In summer, the elderly should pay attention to hydrating, and it is better to drink warm boiled water or mild tea. You can also make mung bean soup, dark plum soup, hawthorn water, chrysanthemum tea and other drinks. It is best not to drink carbonated drinks and sugary drinks. It is recommended to drink a cup of warm water after getting up in the morning and before going to bed at night. Old people who like sports and sweat a lot should pay attention to supplementing water containing electrolytes, such as brackish water and mineral water, to supplement electrolytes lost by sweating.
10, beans are indispensable.
Soybeans are better than gold for health? . Because bean products are rich in high-quality protein and soybean phospholipids, which are the protective factors of cardiovascular and cerebrovascular diseases in the elderly and are also recognized as longevity factors, moderate consumption of bean products is an indispensable part of a healthy diet, and it is recommended that the daily intake be between 2 Liang and 5 Liang. Mung beans and red beans are also healthy foods in summer, especially after taking a nap in summer and drinking a bowl of cool lily mung bean soup.
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