Generally speaking, with the increase of age, the supply of heat energy in the diet of the elderly should be gradually reduced. Because the activity of the elderly is reduced, if there is too much heating, it is easy to cause obesity. It is observed that during the period of 20-39 years old, men (weighing 65 kg) need12,552 kilojoules (3,000 kilocalories) and women (weighing 55 kg) need 9,204 kilojoules (2,200 kilocalories) every day. During the period of 40 ~ 49 years old, the demand for heat energy is reduced by 5% on the basis of the above; 50 ~ 59 years old decline10%; 60 ~ 69 years old decreased by 20%; 30% reduction over 70 years old. The total heat energy of the elderly is 6276 ~ 1004 1 kilojoule (1500 ~ 2400 kilocalories), which meets the needs of general physiological activities. Therefore, the diet of the elderly should be adjusted to prevent excessive calorie intake. Protein is very important in the nutrition of the elderly. Because the catabolism of protein in the elderly is enhanced, the utilization ability of protein is also reduced. In order to compensate for functional consumption, maintain the needs of tissue metabolism and repair, and enhance the body's resistance, attention should be paid to the supply of protein. If the content of protein in food is insufficient, blindly emphasizing the vegetarianism of the elderly will lead to the instability of negative nitrogen, accelerate the aging and degeneration of muscles and other tissues, reduce the activity of enzymes, cause anemia, weaken the resistance to diseases, and trigger a series of adverse consequences. Most medical experts believe that the supply of protein for the elderly should not be lower than that for the young and middle-aged.
The total food intake of the elderly is decreasing, so we should eat more foods rich in high-quality protein to avoid the lack of protein for the elderly. The daily protein supply for the elderly should be 1 g ~ 1.5 g (10% ~ 15% of the total food energy). Due to the decline of digestion and absorption ability and weak renal function of the elderly, it is more important to maintain the proper proportion of amino acids in protein than in protein.
The total calorie intake of the elderly is decreasing, while the demand in protein is relatively unchanged, so the supply of fat and sugar in the diet should be reduced, and protein should be increased accordingly. The harm of high-fat diet to the cardiovascular system of the elderly is well known. Excessive fat intake is prone to hyperlipidemia and hypercholesterolemia, followed by hypertension and coronary heart disease. However, the essential fatty acids of the body should be obtained from food, and the absorption of some fat-soluble vitamins also needs the participation of fat. Therefore, too much emphasis on limiting fat intake is not good for your health. Proper amount of vegetable oil can increase the flavor of food and stimulate appetite. Generally, the fat intake of the elderly should be 20% ~ 25% of the total energy (including the fat contained in various foods, the total amount is about per kilogram of body weight 1 gram of fat per day).
The elderly should control the intake of sugar, especially pure sugar. Because sugar can be converted into fat in the body, making people fat. However, some foods with high sugar content contain more dietary fiber, which is of special significance to the elderly, so this kind of food should not be restricted too much.
A lot of scientific research and clinical observation have found that the decline and aging of human tissues and organs are related to vitamin deficiency and low utilization rate. In the nutritional supply of the elderly, there should be enough to maintain the amount of poisons, and its supply should not be lower than that of young and middle-aged people. For inorganic salts, the elderly are also easy to lack, especially calcium and iron. Many elderly people suffer from osteoporosis due to calcium deficiency, which leads to fractures and bone deformation. It is worth noting that the elderly must limit the intake of sodium salt. Salt can increase the storage of water in the body, reduce excretion and increase the burden on the heart. Patients with hypertension should not eat high-salt diet.
In addition, due to the decrease of estrogen level after menopause, women are more likely to suffer from osteoporosis and cardiovascular diseases than men. Therefore, in a sense, the nutrition and diet of elderly women should be paid more attention.
The dietary principles that should be followed to prevent osteoporosis and cardiovascular and cerebrovascular diseases are:
1 Control the total energy intake and weight, recommend a diet with low fat and high carbohydrate, and recommend the use of oils containing oleic acid and unsaturated fatty acids, such as olive oil, fish oil, corn germ oil, tea oil, etc. , try to reduce cholesterol intake.
A diet rich in fiber, nutrition and salt, such as vegetables, fruits and potatoes.
Calcium-supplemented milk and its products are the best sources of calcium. Eating enough milk is beneficial to prevent osteoporosis and fracture. Although soybean milk contains more calcium in plants, it is far less than milk, so soybean milk cannot be used instead of milk.
4 Supplement vitamin D Pay attention to outdoor activities at a certain time every day, properly supplement vitamin D, and promote the absorption of calcium. Because vitamin D is scarce in vegetables, grains and fruits, it is necessary to eat animal foods in moderation, such as mushrooms, mangoes, fish liver, fish oil, eggs, beef and fish.
Soybean weeds are not only rich in protein, but also contain soybean isoflavones, which are extremely important for elderly women. It can inhibit lipid peroxidation, reduce bone loss, increase coronary artery and cerebral blood flow, and prevent and treat cardiovascular and cerebrovascular diseases and osteoporosis.
Avoid smoking, excessive drinking, coffee and other bad habits that are not conducive to improving bone peak.
The use of drugs to treat osteoporosis, such as estrogen and active vitamin D, can reduce the occurrence of fractures, but it should be used under the guidance of a doctor.
Besides, the work and rest of the elderly are no longer suitable for strenuous exercise. They should raise flowers and birds or read books and newspapers in their spare time. Work and rest time should conform to nature. They should go to bed early in the dark and get up at dawn. Old people are generally afraid of loneliness. Be sure to talk to them more and help them spend their old age happily!