Healthy recipes for middle-aged and elderly people
Dad's healthy recipes
Breakfast:
Steamed twisted coil
Wheat germ mixed with swallow porridge: it has the function of reducing blood fat and losing weight, and is suitable for obesity, hyperlipidemia and daily health care. Lunch:
Rice,
Fried chopped peas
Stir-fried shredded pork and celery (calming the liver and lowering blood pressure, calming the nerves, inducing diuresis to reduce swelling, preventing and treating cancer, nourishing blood and tonifying deficiency)
Shrimp skin cucumber soup
One hour after dinner: eat grapes.
dinner
White rice,
Steamed grass carp (grass carp is sweet, warm and non-toxic, and has the effect of warming stomach and stomach. Guangdong folks use it to steam with fried dough sticks, eggs and peppers, which can benefit their eyes and improve their eyesight.
Vegetarian spinach,
Luffa soup
Daily drinking: arhat fruit tea: chopped Siraitia grosvenorii, brewed in boiling water 10 minutes, 1~2 times a day, one capsule at a time. (Clearing lung and resolving phlegm, relieving cough and moistening throat)
Wheat germ is rich in lecithin, so smokers should add more lecithin, because the lecithin content in smokers' lungs is only one seventh of that of non-smokers. Lecithin is hydrophilic and can keep alveoli moist. Coarse grains are rich in vitamin E, and the incidence of lung cancer can be reduced by 20% by absorbing appropriate amount of vitamin E, and grapes are rich in vitamin C, which is also the most suitable fruit for smokers. Siraitia grosvenorii is rich in vitamin C, which is cool and sweet, clearing away heat and moistening the lungs, and helping to detoxify. It is suitable for people who often smoke, work overtime late at night, exercise a lot and lose water easily. In addition, oats, cucumbers, spinach and loofah are all suitable for people who are obese and need to lower their blood fat.
Mom's healthy diet:
Breakfast: soybean milk (soybean milk is rich in plant protein and phospholipids, and also contains vitamin B 1. B2 and nicotinic acid. In addition, soybean milk also contains minerals such as iron and calcium, especially calcium. Although it is not as delicious as tofu, it is higher than any other milk and is very suitable for the elderly, adults and teenagers. )
Hongdoubao
Lunch:
Stir-fried shrimp with loofah (loofah contains various nutrients higher in melon food. Luffa contains vitamin B 1 for preventing skin aging and vitamin C for whitening skin, which can protect skin, eliminate plaque and make skin white and tender. It is a rare beauty product, so Luffa juice is called "beauty water". Pay attention to eating more loofah in your diet, which is helpful for regulating irregular menstruation. ) Steamed turbot
Broth cabbage heart
Dinner:
Boiled beef with potatoes
Cold spinach fans
Spinach can improve iron deficiency anemia and make people look rosy and radiant, so it is known as a beauty product. Spinach leaves contain chromium and an insulin-like substance, which can keep blood sugar stable. Spinach contains a lot of antioxidants, such as vitamin E and selenium, which have anti-aging and cell proliferation effects. It can not only activate brain function, but also enhance youthful vitality, which helps to prevent brain aging and Alzheimer's disease.
American ginseng chicken soup has the functions of benefiting qi and nourishing yin, clearing away heat and reducing fire, invigorating spleen and moistening lung, benefiting essence and tonifying deficiency. It can promote fluid production to quench thirst, clear away heat, relieve vexation, sober up and refresh oneself, and is suitable for sleep deficiency, dry mouth and throat, hyperactive liver fire and deficiency of both qi and yin.
One hour after dinner: Bananas Nowadays, vegetables and fruits account for a large proportion in the diet structure of many women. Excessive consumption of vegetables and fruits will reduce the intake of other nutrients, so that skin cells can not get enough nutrition. The main nutrients directly supplied to skin cells are protein and fat, among which protein is an important component of elastic collagen fibers in dermis, which plays a very important role in maintaining normal metabolism of human body. Therefore, we should eat high-quality protein in moderation.
Nutritionists also believe that in addition to the intake of conventional basic nutrition, such as protein, fat, sugar, vitamins, minerals, water and dietary fiber, you should also choose health products with different effects according to your age, physical condition and specific needs. Beauty and health products mainly include lecithin, nucleic acid, royal jelly, pollen, antioxidants and so on. protect
As an auxiliary food, health care products should be taken consistently, and eating on an empty stomach before meals is more conducive to absorption. However, it should be noted that each health care product contains special effects and should not exceed the needs of the human body. Exceeding the limit will have adverse effects on the human body.
Healthy recipes for grandparents:
Breakfast:
Steamed twisted coil
Red bean porridge
Lunch:
rice
Fried shredded pork with leek,
Three shredded shrimps
Steamed ribs with taro powder (taro is rich in starch and nutrition, mainly containing protein, calcium, phosphorus, iron and vitamins. Soft, smooth and easy to digest, it has the function of invigorating the stomach, and is especially suitable for people with weak spleen and stomach. It is a good food for infants and the elderly. ) dinner:
Rice or sweet potato,
Scallion and pepper hairtail
pak choi
Porphyra lean broth
After 50 grams of apples.
The diet collocation of the elderly should pay attention to:
1, the metabolism of the elderly is mainly catabolic, and more protein is needed to compensate for the consumption of tissue protein. If you eat more chicken, fish, lean pork and bean products, the protein contained in these foods is high-quality protein, which is rich in nutrition and easy to digest.
In order to absorb nutrition in a balanced way and keep healthy, we should eat a variety of foods. If possible, keep about 10 kinds of main and non-staple foods every day. 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 should be no less than 250g.
Research shows that overeating is harmful to health, and it is appropriate for the elderly to be full at eight or nine points for every meal, especially for dinner.
4, most of the elderly have bad teeth, can not completely chew and swallow, and it is not good for the body over time. Therefore, the food should be fine and the chewy things should be crushed. Chew slowly when eating to reduce the burden on the stomach and promote digestion.
Some old people have a strong taste. As we all know, eating too much salt will increase the burden on the heart and kidneys and easily lead to an increase in blood pressure. For the sake of health, the elderly generally eat 6 to 8 grams of salt every day.
Adolescent health recipes:
Breakfast:
Yogurt 200ml
egg pancake
Lunch:
rice
Sauteed shredded radish
Home-cooked tofu soup
Braised eels (eels are tender and delicious. High nutritional value. Eel is rich in DHA and lecithin, which is an indispensable nutrition for brain cells. Regular intake of lecithin can improve memory by 20%. Therefore, eating eel meat has the effect of nourishing the brain and keeping fit. The content of vitamin A in eels is surprisingly high. Vitamin A can improve vision and promote the metabolism of skin membrane. Very suitable for the elderly and young people)
In addition, eel with tofu can promote the absorption of calcium.
Snacks: nuts (scavenging free radicals, improving eyesight, strengthening brain and improving intelligence)
Dinner:
rice
Steamed sparerib
Eggplant with minced meat (eggplant is also rich in nutrition, containing protein, fat, carbohydrates, vitamins, calcium, phosphorus, iron and other nutrients. Especially the content of vitamin P is very high. )
One hour after dinner: bananas
Adolescence is a period of physical development, so the diet should be balanced, and teenagers should pay more attention to the absorption of nutrients. Teenagers' diet should pay attention to:
1. Eat more grains: provide enough calories.
2. Ensure the intake of fish, meat, eggs, milk, beans, vegetables and fruits: the demand for protein during the adolescent development period is particularly prominent, reaching 80~90 grams per day, so there should be enough animal food and legume food in the diet; Vitamins a, d,
C and B groups and minerals such as calcium, phosphorus, zinc and iron play an important role in the physical and mental development of teenagers, especially the intake of calcium, so milk and dairy products are indispensable in the diet.
3. Avoid overeating, picky eaters and blind dieting, and eat less snacks.
4. Develop a good habit of eating breakfast.
6. Teenagers have heavy academic work, so they should pay attention to the nutrition and diet arrangement during the examination: when the human body is in a state of tension, the consumption of some nutrients such as protein, vitamin A and vitamin C will increase. Pay attention to the supplement of these nutrients. Fish, lean meat, liver, milk, bean products and other foods are rich in protein and vitamins, while fresh vegetables and fruits are rich in vitamin C and minerals.