Lead: With the growth of age, the physical function of middle-aged and elderly people deteriorates, and their energy is not as good as before, so they need better nutritional supplement through food. What health foods are suitable for middle-aged and elderly people? I will bring it to you below, hoping to help you!

1, middle-aged and elderly people should often use coarse grains, and so should coarse grains.

Cereals include rice, wheat, corn, millet, sorghum and buckwheat. After processing, it is ground into all kinds of rice and flour. Flour and rice not only have less nutrients, but also have less dietary fiber, which is not conducive to smooth stool; The mineral content of corn and naked oats in miscellaneous grains is higher than that of Fuqiang flour. It can be seen that middle-aged and elderly people should often use coarse grains, and so should coarse grains.

2, the elderly often eat miscellaneous beans and mung bean soup to quench their thirst and nutrition.

Add beans such as adzuki bean, mung bean and cowpea. Cooking porridge can not only improve the taste, but also increase the content of protein and minerals. Beans can also be stewed into bean stuffing and made into delicious bean buns. Especially mung beans can be used in summer.

Chinese medicine believes that mung bean can clear away heat and detoxify, relieve summer heat and quench thirst, promote fluid production and quench thirst, and thicken the stomach. It contains a lot of protein, carotene, vitamin E, calcium, iron and zinc. Middle-aged and elderly people can cook a pot of mung bean soup in summer and drink it when it is cool, which not only relieves summer heat and quenches thirst, but also is rich in nutrition, which is better than many commercially available drinks.

3, the elderly should often eat soybeans and soy products.

Soybean is rich in nutrition, but the whole bean is not easy to chew and digest after cooking, so it must be cooked. There are saponins in soybean, which can inhibit lipid peroxidation and delay aging. Daidzein and Daidzein in soybean can obviously increase coronary and cerebral blood flow, reduce myocardial oxygen consumption and coronary vascular resistance, and improve myocardial nutrition. Flavonoids in soybean have good health care function.

Bean products such as smoked dried bean curd, shredded bean curd, yuba and vegetarian chicken are all foods with high content in protein, and they are high-quality protein with more calcium. The protein of tofu is easy to digest and absorb, which is suitable for the elderly.

Old people should try to form the habit of drinking milk.

In the past, people in China did not have the habit of drinking milk, and middle-aged and elderly people lacked calcium. Calcium deficiency has a certain relationship with osteoporosis. Milk is a good food source of calcium, so drinking milk should be strongly advocated. Drinking half a catty of milk every day can get 260 mg of calcium.

Some elderly people lack lactase in their bodies, and lactose cannot be decomposed after eating milk, which leads to abdominal distension and even diarrhea. Using a small amount of milk many times or after meals, or trying different brands of yogurt can also reduce its adverse reactions.

Yogurt is made by adding lactic acid bacteria to milk and heating and disinfection, which can stimulate gastric acid secretion and inhibit the reproduction of harmful bacteria in the intestine. Some lactose has been fermented into lactic acid, which is not easy to cause abdominal distension and diarrhea, and is more suitable for the elderly with gastric acid deficiency and indigestion.

Some people use soybean milk instead of milk, which is not only less in protein, but also less in calcium. Half a catty of soybean milk contains only 25 mg of calcium, which cannot completely replace dairy products in calcium supplementation.

5, the elderly should eat livestock, poultry, fish, shrimp.

Most poultry meat contains more protein and less fat, which is more suitable for the elderly than livestock meat. The iron content in poultry liver is more than that in livestock liver, and the content of vitamin A in chicken liver is more than twice as high as that in pig liver. The poultry meat is tender and easy to digest.

Fish and shrimp meat is also easier to digest than livestock meat, with a high content of protein. There are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) in marine fish, which have certain effects on the prevention and treatment of hyperlipidemia and atherosclerosis. In addition, marine fish contains more iodine, oysters, fresh shellfish and dried shellfish contain more zinc, and shrimp skin contains more calcium, which is suitable for many purposes.

There is a limit for the elderly to eat eggs.

Eggs contain a variety of nutrients except vitamin C and sugar. protein has high nutritional value, and yolk contains a variety of minerals and vitamins. The disadvantage is the high cholesterol content in egg yolk. Therefore, middle-aged and elderly people should eat an egg every day or every other day.

7. Old people should eat more vegetables.

Vegetables are an important source of multivitamins needed by the human body, which can not only ensure the daily nutritional needs of the human body, but also contain a lot of dietary fiber, which can stimulate gastrointestinal peristalsis and help the elderly to digest.

8. Older people eat more nuts and fresh fruits.

There is more vitamin C in acidic fruits. Organic acids such as malic acid and citric acid in fruits can promote the secretion of digestive juice. Wild kiwifruit contains a lot of vitamin C, and it also has the function of preventing gastric cancer. Hard-shelled nuts are high in protein and fat, and some nuts such as fried black melon seeds are also high in calcium, iron and zinc.