How should middle-aged and elderly people keep in good health in their daily life? Bian Xiao tells you 10 health tips for middle-aged and elderly people, so that middle-aged and elderly friends can spend their old age safely.
(1) A reasonable diet. Eat less and more meals, eat low-fat food, and have a balanced nutrition.
(2) drink alcohol properly. Drink more water and less alcohol.
(3) Quit smoking. Quit smoking sooner or later. Smoking will increase the risk of heart disease or cancer and shorten life expectancy.
(4) take a walk. Walking is a better way to stay alert, flexible and healthy. Fresh air is better than tonic.
(5) Seek more fun and keep in touch with family, friends and neighbors. Remember to live, study and teach.
(6) positive and confident. Cheerful and optimistic people are easy to get close to you.
(7) Always be careful. Your life and the lives of others depend on your clear mind and clear vision.
(8) sexual life. There is no age limit for sexual life.
Exercise is good for you. Less strenuous exercise is good for your health, and it also allows you to get in touch with other people. Swimming and adaptive exercise are especially recommended.
(10) drugs. Don't abuse antidepressants and sleeping pills. Only take the medicine recommended by the doctor.
Second, protein is indispensable to middle-aged and elderly people.
The overall demand of middle-aged and elderly people for energy substances (sugars, fatty acids, etc.). ) decrease, which is due to the decline of physical activity, energy consumption and basal metabolic rate of the elderly. However, the demand of the elderly for protein has not decreased significantly. Therefore, in the diet of the elderly, fat and carbohydrates should be slightly restricted, while protein should be slightly relaxed.
As we all know, milk, eggs, lean meat, fish, shrimp, soybeans and bean products are all high-protein foods, and most of them are high-quality protein, which can provide essential amino acids for the body and participate in cell composition and functional activities of tissues and organs. If the elderly can reasonably match these foods and supplement 60 ~ 80g protein every day, it will not cause the lack of protein. However, due to some factors, such as obesity, diabetes, coronary heart disease and cerebrovascular disease, many elderly people don't know what to restrict. As a result, even food in protein is strictly restricted. For another example, some elderly people don't understand the phrase "light diet" accurately enough. They mistakenly think that a light diet means not eating meat, not touching meat, not even drinking milk, not eating eggs, but eating tofu. All these will lead to the lack of protein for the elderly.
Once malnutrition occurs in protein, middle-aged and elderly people will have the following phenomena:
(1) emaciated, weak, talkative, lazy and mentally ill;
② Suffering from respiratory tract and digestive tract infection with symptoms such as cough, expectoration, abdominal pain and diarrhea;
③ The wound is not easy to heal, and the fracture healing period is prolonged. Therefore, when people are old, don't avoid eating at will, and actively mix various foods with vegetarian dishes to ensure comprehensive nutrition.
Third, the breakfast of middle-aged and elderly people is three suitable and three unsuitable.
The plan of the day lies in the morning, and breakfast is the most important meal of the day. If the elderly want to have a good breakfast, they must remember that three are suitable and three are not suitable.
Old people should eat breakfast later;
Modern medical research believes that after a night's sleep, most organs of the human body have been fully rested, but the digestive system is still busy at night and digests nervously. The food left in the gastrointestinal tract for one day will not rest until the morning, and it will take at least 2-3 hours for the digestive system to return to normal function. The functions of various tissues and organs of the elderly are gradually aging. If you eat too early, the body's energy will be transferred to digest food, and the natural cycle will be disrupted. Metabolites can not be eliminated in time, and accumulation in the body will become the inducing factor of various diseases in the elderly. Therefore, the breakfast of the elderly should generally be between 8: 30 and 9: 00.
Breakfast for the elderly should be soft;
Old people should not eat greasy, fried, hard and irritating food in the morning, otherwise it will strain the spleen and hurt the stomach, leading to indigestion and indigestion. The elderly should eat soft and digestible food for breakfast, such as adding some health foods such as lotus seeds, red dates, yam, longan and barley, and the effect is better.
Old people should eat less breakfast;
Eating too much exceeds the digestive capacity of the stomach, and the food cannot be digested and absorbed. Over time, it will reduce digestive function and cause gastrointestinal diseases. In addition, a large amount of food residues are stored in the large intestine and decomposed by bacteria in the large intestine. Among them, phenol, the decomposition product of protein, enters human blood through intestinal wall, which is very harmful to human body, easily causes vascular diseases and promotes aging.
Don't eat animal offal for breakfast.
Animal internal organs, such as liver, kidney and brain, have high cholesterol content. If the elderly eat it regularly, it will increase the cholesterol in the blood, which will easily lead to cardiovascular and cerebrovascular diseases such as coronary heart disease, arteriosclerosis and hypertension, or aggravate the original diseases.
You shouldn't eat fried dough sticks and oil cakes for breakfast.
First, fried foods are high in fat, unbearable to gastrointestinal tract, easy to indigestion, and easy to induce biliary and pancreatic diseases, or make the recurrence of such diseases worse. For those elderly people who have good digestion and absorption, obesity is often caused by excessive fat intake. Second, the oil used many times often contains more carcinogens. If you often eat fried food, you will increase the risk of cancer.
Don't eat sweets for breakfast.
Candy has a high sugar content. If you eat too much sugar, it will lead to obesity. Because excessive sugar can be converted into fat in the body, it will also cause inorganic salt deficiency.