Health experts advocate "Ten Tips for Healthy Eating" to elderly friends. If old friends can do it, it will be of great benefit.
Reminder 1: Eat less.
Eating less is better than eating more, and being hungry is better than being full. Excess will exceed the digestive capacity of gastrointestinal function, affect the digestive function of gastrointestinal tract, and thus cause indigestion. Research shows that overeating is harmful to health. One of the ways for the long-lived elderly in Bama Yao Autonomous County of Guangxi to keep healthy is to eat only eight points full. It is advisable for the elderly to have seven or eight full meals, especially at dinner, which is an inducement of coronary heart disease and arteriosclerosis.
Reminder 2: Chew slowly.
According to investigation and observation, some elderly people are used to eating too fast and swallowing without chewing. This is unhealthy. Eating too fast, food can not be fully ground and mixed with saliva, which will cause mechanical damage to esophagus and mucosa or increase its burden. Old people should chew slowly when eating, so as to reduce the burden on the stomach and promote digestion.
Reminder 3: The quality is better.
In the diet of the elderly, the supply of protein is very important. Old people should eat chicken, fish, rabbit, mutton, lean pork and bean products. These foods are nutritious, easy to digest and absorb, and can provide high-quality protein for the body.
Reminder 4: The food should be fragrant.
Due to physiological changes, the taste and appetite of the elderly are poor, and eating often feels lack of taste. For the elderly, the taste of food should be palatable, and the color, taste and fragrance should be properly matched to stimulate appetite.
Reminder 5: The food should be light.
Scientific research has confirmed that too much salt will increase the burden on the heart and kidneys and easily lead to an increase in blood pressure. Old people's dishes must be light, then light. Generally, the amount of salt eaten every day should be 6 grams.
Reminder 6: the food is diverse.
Six nutrients necessary for human body: protein, fat, sugar, vitamins, minerals and water. These nutrients exist in various foods. In order to balance nutrient absorption and keep healthy, we should eat all kinds of foods, and avoid being picky about food. Daily staple food should be kept above 10.
Reminder 7: There should be more vegetables.
Scientific research has found that the decline and aging of human tissues and organs are related to vitamin deficiency and low utilization rate. There should be enough vitamins in the nutritional supply of the elderly. Fresh vegetables are healthy friends of the elderly. They are not only rich in vitamin C and minerals, but also contain more cellulose, which plays an important role in protecting the cardiovascular system and preventing cancer and constipation. The daily intake of vegetables for the elderly should be no less than 250 grams, and the varieties of vegetables should be diversified, so that the supply of vitamins can be comprehensive.
Reminder 8: Fruit should be eaten.
Some old friends think it is wrong to eat vegetables instead of fruits. All kinds of fruits are rich in water-soluble vitamins and metal trace elements, which play a great role in the acid-base balance of vitamin body fluids, indicating that vegetables and fruits have their own functions and are irreplaceable. In order to keep healthy, it is best to eat fruit after every meal.
Reminder 9: Food should be rotten.
According to the survey, many elderly people have periodontitis, loose teeth, weakened masticatory muscles, decreased secretion of digestive juice and digestive enzymes, and decreased gastrointestinal function. In order to facilitate digestion and absorption, food must be cooked soft and rotten.
Reminder 10: Eat while it is hot.
Eating cold food will cause blood vessel wall contraction, reduce blood supply, affect health, and lead to the occurrence or aggravation of diseases. In particular, some elderly people are sickly and have poor cold resistance. If you don't pay attention to eating hot meals, it will do more harm to your health. The diet of the elderly should be slightly hot, and it is appropriate to stutter.
(Editor Tang Zhihui)