Old people should control eating sweets and fructose. Because fructose is easily converted into triglycerides in the body, it will promote atherosclerosis. Eating less fructose in the elderly can also avoid excessive calories and obesity, which has a certain effect on preventing hypertension and atherosclerosis.
Old people should eat protein in moderation. The metabolism of the elderly is mainly catabolism, which is the result of the change of endocrine gland function in the elderly. Therefore, the elderly need more abundant protein, but the amount can be from 1 g to 1.5 g of protein per kilogram of body weight per day. For the elderly, quality is more important than quantity in protein. Therefore, it is best to eat half of protein every day with high-quality protein, such as lean meat, milk, eggs, fish, shrimp, beans and so on.
Old people should pay attention to eating less high-fat food. Generally speaking, the elderly who weigh less than 100 kg should not eat more than one or two fats a day, and it is best to eat more vegetable oils such as soybean oil, sesame oil, peanut oil and corn oil.
Old people should pay attention to the supply of iron. When people reach old age, the function of blood circulation system decreases, and the blood flow speed and blood flow decrease. This requires more hemoglobin in the blood to make up for the decline of this function. Therefore, in addition to adequate intake of protein, we should eat more iron-rich green vegetables, kelp, bean products, sesame sauce and so on.
Old people should eat more foods with high calcium content. Because with the increase of age, the absorption of calcium by the elderly will continue to decrease, and calcium deficiency in the elderly is prone to decalcification and osteoporosis. Therefore, we should pay attention to eating milk, soybean milk, bean curd, shrimp, sparerib soup and other foods, and we can also take a certain amount of vitamin D or cod liver oil to supplement the body's calcium.
The elderly should eat more foods containing multivitamins, such as fresh fruits such as fresh dates, oranges, hawthorn and dermatophytes. Usually eat more fresh vegetables and coarse rice noodles.
The diet of the elderly should be light and not too salty. Because the food is too salty, it will increase the content of sodium ions in the body, increase the circulating blood flow and sodium retention, cause vasoconstriction, raise blood pressure and cause cerebrovascular disorders.
Old people should try to eat less greasy and sticky food and avoid overeating.
In addition, we should also take care of the physiological characteristics of the elderly in the cooking of vegetables and the production of staple foods. The teeth of the elderly are generally loose and fall off, and their chewing ability is relatively poor. At the same time, the digestive juice secreted by gastrointestinal tract decreases. Therefore, the staple food should be soft and delicious, and the vegetables should be petite and delicate and finely cut. Chop the meat and cook it at a slightly higher temperature.
Question 2: What is the best for middle-aged and elderly people to eat three meals a day? Our daily diet consists of six kinds of food: cereals, miscellaneous beans and animal foods (including fish, meat, milk, eggs, etc. ), bean products, vegetables and edible oil, plus dried and fresh fruits. All kinds of foods have their own nutritional characteristics, so we should eat them often. Examples of specific formulas are as follows:
1, middle-aged recipes for example
Object: 45-year-old male, light manual worker.
This recipe provides 2,400 kilocalories of energy and 80 grams of protein, and other nutrients basically meet the requirements of middle-aged people.
Breakfast millet porridge (50 grams of millet) flower rolls (50 grams of standard flour) salted duck eggs (50 grams).
Lunch rice (japonica rice 150g), fried minced meat peas (lean meat 30g, peas 100g, vegetable oil, monosodium glutamate and salt 5g), fried shredded pork celery (lean meat 20g, celery 150g, vegetable oil, monosodium glutamate and salt 5g), shrimp skin cucumber soup.
Dinner steamed bread (standard flour 150g), stir-fried mutton with onion (lean mutton 50g, onion 25g, vegetable oil 6g, salt amount) mixed with spinach (spinach 150g, sesame sauce 10g, monosodium glutamate, salt amount) and towel gourd soup (towel gourd 25g, gluten 20g, salt amount). After 200 grams of watermelon.
Example of recipes for 2.60-year-old people
Object: 60-year-old male, light manual worker.
The following recipes provide energy of 2000 kcal, protein 7 1g, and other nutrients basically meet the requirements of the elderly.
Breakfast steamed bread (standard flour 40 grams), milk lying eggs (milk 250 grams, eggs 40 grams).
Baked spring cakes (70g of standard flour), stir-fried dishes (20g of pork, mung bean sprouts100g, spinach100g, 20g of leek, 20g of vermicelli, 0g of vegetable oil10g, soy sauce, salt), red bean millet porridge (35g of millet, red bean 650)
Dinner rice (polished rice 150g), roasted Chinese cabbage with mushrooms (Chinese cabbage 200g, Lentinus edodes 10g, vegetable oil 15g, broth, onion, ginger, cooking wine and salt), fried shredded carrots (lean meat 10g, carrot 50g).
After 50 grams of oranges.
Example of 3.70-year-old people's recipes
Object: 70-year-old male, extremely light manual worker.
This recipe provides 1800 kcal of energy and 65 grams of protein. Other nutrients meet the needs of the elderly.
Breakfast rolls (50g of standard flour), milk (200g of milk).
Noodle cake for lunch (standard flour 150g), fried shredded pork with leek (pork 25g, leek 120g and vegetable oil 8g), three shredded shrimps (shrimp skin 10g, spinach 50g, potato 70g, carrot 80g and vegetable oil 5g) and oyster sauce (80g).
Dinner rice (rice 100g), onion and pepper hairtail (hairtail 75g, onion, ginger, pepper, vinegar, sugar and vegetable oil 6g), Chinese cabbage and mushroom soup (Chinese cabbage 70g, mushrooms 10g, vermicelli 20g, oil 1g, soup 300g).
After 50 grams of oranges.
Thermal energy distribution of three meals for the elderly: breakfast accounts for 30%, lunch and dinner account for 35% respectively.
Middle-aged and elderly women can remove some grain and oil according to the above recipe, which can reduce the energy of 200-300 kcal.
Question 3: Are there any snacks suitable for the elderly? Although they do not occupy the main position in staple food and non-staple food, they are indispensable in life. Because of the decline of physiological function, the elderly need snacks to satisfy hunger, taste and supplement nutrition. So many elderly people have snack boxes around them. Broadly speaking, all cakes, cakes, sweets, roasted seeds and nuts, fruits, etc. Belongs to the category of snacks. But buying snacks suitable for the elderly is very particular. Buy cakes that are easy to digest, chew and smell, such as chocolate pudding and sugar-free soda biscuits suitable for diabetics on the market, which are convenient to eat and can be preserved. Try to buy less or not to buy heavy oil, heavy sugar, cream cakes, moon cakes and other foods that are not easy to preserve. Due to the decline of taste buds and strong taste requirements of the elderly, they often like to try candied fruit, roasted seeds and nuts, such as oolong tea, preserved plum, broad bean crisp, sunflower seeds and peanuts. In addition, the traditional kumquat cake and persimmon cake are not only cheap, but also have medical auxiliary functions. For example, kumquat has the functions of promoting fluid production, relieving sore throat, regulating qi and resolving phlegm, strengthening spleen and promoting digestion, and is beneficial to chest tightness, expectoration and dyspepsia of the elderly. Persimmon also has the functions of relieving cough, resolving phlegm and relaxing bowels, and has health care effects on hypertension, chronic bronchitis and arteriosclerosis.
Question 4: Are there any snacks suitable for the elderly? Buy cakes that are easy to digest, chew and smell, such as chocolate pudding and sugar-free soda biscuits suitable for diabetics on the market, which are convenient to eat and can be preserved. Try to buy less or not to buy heavy oil, heavy sugar, cream cakes, moon cakes and other foods that are not easy to preserve (not recommended for diabetics).
Due to the decline of taste buds and strong taste requirements of the elderly, they often like to try candied fruit, roasted seeds and nuts, such as oolong tea, preserved plum, broad bean crisp, sunflower seeds and peanuts. In addition, the traditional kumquat cake and persimmon cake are not only cheap, but also have medical auxiliary functions. For example, kumquat has the functions of promoting fluid production, relieving sore throat, regulating qi and resolving phlegm, strengthening spleen and promoting digestion, and is beneficial to chest tightness, expectoration and dyspepsia of the elderly. Persimmon also has the functions of relieving cough, resolving phlegm and relaxing bowels, and has health care effects on hypertension, chronic bronchitis and arteriosclerosis.
Fruit is an indispensable snack for the elderly. If possible, eat one or two big fruits every day, such as apples, pears, bananas, oranges and so on. Small fruits can also be purchased with the seasons, such as loquat, strawberry, litchi, hawthorn and grapes.
Question 5: What snacks should the elderly eat? Under normal circumstances, people can meet their physiological needs for nutrients through three meals a day, and there is no need to eat snacks. But in some special cases, eating some snacks will be good for your health. Here are some examples to illustrate: the elderly. Eating some snacks properly is good for your health. Why? Because the digestive system function of the elderly declines, such as the decrease of gastric juice secretion and digestive enzyme secretion, the digestive absorption function is reduced to a certain extent. In this case, if you still eat three meals a day, you will not be able to meet the nutritional needs of the elderly. Due to the decline of digestive function, it is difficult to digest and absorb every meal for a period of time, which brings more burden to the gastrointestinal tract and often causes indigestion symptoms. If you eat 70% to 80% full every meal and feel hungry between meals, eating a little digestible and nutritious snacks can not only ensure the normal nutritional needs of the elderly, but also not cause excessive burden to the gastrointestinal tract.
School-age children. Children of this age are in a period of long knowledge and long body. However, for various reasons, they always eat breakfast in a hurry, or because breakfast is simple and poor in nutrition, or the monotonous taste affects children's appetite, which leads them to go to school in a hurry when they eat less breakfast, but they feel hungry before lunch, which directly affects the learning effect of three or four classes. In this case, if you have a midnight snack around 10 am, you can solve this contradiction satisfactorily. Western developed countries have taken measures to solve the problem of primary school students' meals between classes. Nutrition workers in China have repeatedly called for the use of recess meals in qualified schools, and made a small-scale pilot, which has achieved very satisfactory results, not only making students learn well, but also improving their physical fitness.
Pregnant women. Due to special circumstances, the nutritional needs of pregnant women are higher than those of ordinary peers. However, because the fetus oppresses the digestive system in the third trimester of pregnancy, it feels full after eating, which affects the food intake. The nutritional demand in this period is quite large, and insufficient nutrition will directly harm the fetus and pregnant women. At this time, you can use the method of eating snacks, that is, you often use the method of "small meals" to solve it.
Some patients, first of all diabetics. Eating too much at one meal will lead to a rapid and sustained increase in blood sugar, which is not good for the condition. Dividing the amount of three meals a day into six or seven meals can solve the problem of continuous and rapid increase of blood sugar that diabetics are taboo. Of course, snacks between meals are also very particular, and you don't want to eat whatever you want. Then there are gastrointestinal diseases, such as gastritis and other diseases, and the digestive ability is weak. Eating a lot of food at a time will increase the burden on the stomach, which will not only make digestion and absorption unsatisfactory, but sometimes even aggravate the condition. Therefore, we should also eat too much at dinner and eat some snacks between meals.
The above lists several situations in which eating snacks is good for your health. However, what kind of snacks to eat is also learned.
First of all, don't always eat processed foods with low nutritional value and only provide heat energy, such as biscuits. Instead, change the pattern and eat some nutritious food, such as boiled eggs, beef jerky, milk and so on. Of course, this kind of food needs a certain time and place to be processed, and it can only be used when conditions permit. We should have an idea. First of all, we should not object to eating snacks. Second, we should pay attention to nutrition when eating snacks, not just to satisfy our own desires. Third, we must eat snacks in moderation, so as not to affect the next meal and disrupt the normal eating habits, so as not to affect the normal law of digestion and absorption.
At present, the types of snacks can be roughly divided into: candied fruit, fruit juice, puffed food, dairy products, cakes, sweet sugar, animal protein and so on.
From 2006 to 2007, China Center for Disease Control and Prevention conducted a survey on snack consumption in Beijing and Hubei. The results show that instant noodles are actually children's favorite snacks!
"My children also love instant noodles." Zhang Bing, director of the Nutrition Department of the Institute of Nutrition and Food Safety of China Center for Disease Control and Prevention, said with great understanding, "Parents can't completely restrict their children from eating snacks, but only reduce the number of times their children eat snacks." In the survey of primary school students, it is found that instant noodles have become their favorite snacks, followed by potato chips, shrimp strips, crisp noodles and so on.
The survey results also show that more than 60% of children and adolescents eat snacks every day, and children aged 3-5 have the highest snack consumption rate.
In fact, snacks are not useless. The key is what to treat as snacks and who to give them to.
"Snacks are also a source of nutrition for people, not junk food." Zhang Bing said, for example, children who go to kindergarten usually finish their meals at 5: 00 pm, and when they get home, they need to supplement some food more or less, or simply "... >>.
Question 6: What to eat in the morning is good for the elderly. Breakfast should not be too hard: the elderly should not eat greasy, fried, dry and hard food in the morning, otherwise it will strain the spleen and hurt the stomach, leading to food stagnation and indigestion.
The elderly should eat soft and digestible food for breakfast, such as liquid food such as porridge with health food such as lotus seeds, red dates, yam, longan and coix seed.
Breakfast should not be early: the elderly should get up late in winter, and breakfast should be postponed at the same time. According to modern medical research, after a night's sleep, most organs of the human body have been fully rested, but the digestive system is still busy at night, nervously digesting the food left in the gastrointestinal tract in a day, and will not rest until the morning. It takes at least 2 to 3 hours for the digestive system to return to normal function. Therefore, breakfast for the elderly should not be too greasy, mainly to supplement energy. .
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 should not be too much: many elderly people think that eating simple dinner is good for health, and they will go out to exercise after breakfast, so it doesn't matter if they eat more. I don't know. I can't eat more 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.
I know what the elderly eat for breakfast, but cold foods such as coffee, bananas and kiwi fruit should be avoided as much as possible. People who are used to drinking coffee can add brown sugar to reduce coolness.
Take good care of the elderly, you should carefully look after what the elderly eat for breakfast. When they are in good health, everything will go well in their families.
Question 7: What supplements do the elderly eat, which is good for their health? Old people should eat protein in moderation. The metabolism of the elderly is mainly catabolism, which is the result of the change of endocrine gland function in the elderly. Therefore, the elderly need more abundant protein, but the amount can be from 1 g to 1.5 g of protein per kilogram of body weight per day. For the elderly, quality is more important than quantity in protein. Therefore, it is best to eat half of protein every day with high-quality protein, such as lean meat, milk, eggs, fish, shrimp, beans and so on. There is also Sanjiu protein peptide, a kind of high-quality polypeptide nutrition, which is more efficient to supplement protein. Old people should pay attention to the supply of iron. When people reach old age, the function of blood circulation system decreases, and the blood flow speed and blood flow decrease. This requires more hemoglobin in the blood to make up for the decline of this function. Therefore, in addition to adequate intake of protein, we should eat more iron-rich green vegetables, kelp, bean products, sesame sauce and so on. Old people should eat more foods with high calcium content. Because with the increase of age, the absorption of calcium by the elderly will continue to decrease, and calcium deficiency in the elderly is prone to decalcification and osteoporosis. Therefore, we should pay attention to eating milk, soybean milk, bean curd, shrimp, sparerib soup and other foods, and we can also take a certain amount of vitamin D or cod liver oil to supplement the body's calcium. The elderly should eat more foods containing multivitamins, such as fresh fruits such as fresh dates, oranges, hawthorn and dermatophytes. Usually eat more fresh vegetables and coarse rice noodles. The diet of the elderly should be light and not too salty. Because the food is too salty, it will increase the content of sodium ions in the body, increase the circulating blood flow and sodium retention, cause vasoconstriction, raise blood pressure and cause cerebrovascular disorders.
Question 8: What kind of dried fruit should the elderly eat? As we all know, dried fruit is rich in plant fiber, which helps digestion and prevents constipation. In fact, eating dried fruits often can keep the heart healthy, which is especially important for elderly friends. Here are some common dried fruits for you. 1. Peanut contains a lot of carbohydrates, vitamins and more than 20 kinds of trace elements such as lecithin, calcium, iron, etc., which have nourishing and health care effects for the elderly. Peanut oil processed from peanuts contains more than 76% unsaturated fatty acids, of which more than 65% is unsaturated oleic acid and about 35% is polyunsaturated linoleic acid, which can not only lower blood cholesterol, but also prevent atherosclerosis and coronary heart disease. 2. Walnut Walnut has the functions of moistening lung and tonifying kidney, strengthening yang and strengthening kidney, and is an ideal nourishing food and medicine for warming lung and kidney. In addition, eating walnuts can moisten blood and black beard, making skin delicate and smooth. And is rich in phospholipids and lysine, which can effectively supplement brain nutrition and enhance physical strength for people who have been engaged in mental or physical labor for a long time. Walnut contains linoleic acid and a lot of vitamin E, which can improve the growth rate of cells and reduce diseases such as dermatosis, arteriosclerosis, hypertension and heart disease. It is a good food for beauty beauty to prolong life. 3, chestnuts chestnuts are fruits that tonify the kidney and strengthen the bones. Its carotene content is four times that of peanut, and its vitamin C content is 18 times that of peanut. It has good effects in preventing cancer, lowering cholesterol, and preventing thrombosis, virus and bacteria invasion. In addition, its unsaturated fatty acids and multivitamins can treat cardiovascular diseases, such as arteriosclerosis, hypertension and heart disease. It is also an anti-aging nutritional food. 4, broad beans The function of broad beans is to strengthen the spleen and promote diuresis, and treat diaphragmatic food and edema. Broad beans are rich in protein, second only to soybeans. It is very beneficial to patients with edema caused by protein deficiency and chronic nephritis caused by it, and can also delay the symptoms of arteriosclerosis. Broad bean contains plant lectin, which has the function of detumescence and anticancer, especially for gastric cancer, esophageal cancer and cervical cancer. The crude fiber and other effective nutrients in broad beans have obvious curative effect on preventing obesity and regulating blood pressure. 5, sunflower seeds sunflower seeds can nourish the spleen and moisten the intestines, stop dysentery and eliminate carbuncle. It is believed that it can nourish hair, is rich in minerals and vitamins, has a preventive effect on acute hyperlipidemia and chronic hypercholesterolemia, can regenerate cells, lower blood sugar, and can prevent arteriosclerosis and coronary heart disease. And the contents of vitamins e, f and zinc are much higher than other foods. Proper intake can remove spots and make the skin full of elasticity. 6. Cashew nuts, as one of the four dried fruits, are rich in B vitamins. It has obvious curative effect on anorexia, heart failure, edema of lower limbs and various inflammations, especially patients with rosacea should eat more cashews to avoid trouble. Cashew nuts are also rich in vitamin A, which can prevent and treat night blindness, dry eye and skin keratosis, enhance human disease resistance and prevent cancer. Alkyd in cashew nuts can prevent arteriosclerosis and cardiovascular diseases, while linolenic acid can prevent heart disease and stroke, so cashew nuts are rare things with long life. To sum up, six kinds of dried fruits are a good topic about what the elderly eat. A correct diet can not only prevent diseases, but also establish a correct regimen. Is it killing two birds with one stone?
Question 9: What food should the elderly eat to supplement calcium? Old people are prone to calcium deficiency. What food do the elderly eat to supplement calcium? Here are several recipes for calcium supplementation in detail.
Steps/methods
Shrimp skin tofu soup: 50 grams of shrimp skin, washed and soaked; 200 grams of tender tofu, cut into small squares; Add chopped green onion, Jiang Mo and cooking wine, stir-fry in oil pan, and add water to make soup. Calcium can be fully supplemented, and it is effective to eat it regularly.
Stir-fried shrimp and rape: 50 grams of shrimp, 250 grams of rape, 2 pieces of dried fragrant slices, shredded; Stir-fry in the oil pan often, and you can eat it often.
Fried leek with shrimp skin: 50 grams of shrimp skin, washed and soaked; 250g leek, washed and cut into sections. Stir-fry leeks for a few minutes with high fire. Stir-fry shrimp skin, add refined salt, cooking wine and Jiang Mo, stir-fry with strong fire, and season with refined salt before serving.
Braised shredded pork with shrimp and onion: 50g of shrimp, 25g of onion (cut into small pieces) and pork 100g (shredded). Stir-fry shallots and shredded pork in an oil pan, add cooking wine and Jiang Mo, then stir-fry shrimps and season with salt.
Scrambled eggs with shrimp skin: 50 grams of shrimp skin, washed and soaked; 3 eggs, break the shell and beat the eggs evenly. Scramble eggs in the oil pan until they look like oleoresin. Stir-fry chopped green onion and Jiang Mo, add shrimp skin, stir-fry for a few minutes, and season with iodized salt before eating.
Milk jujube porridge: milk boiled rice and jujube porridge, often eaten, to treat physical weakness and qi and blood deficiency.
Milk drink: 250 ml of milk, taken with breakfast every morning. Regular drinking can supplement calcium.
Milk ginger juice: half a cup of milk and half a cup of ginger juice, half a cup of water fried, divided into two drinks, also used to treat vomiting in children.
Milk Egg Yolk Soup: Mix 5 egg yolks, 25g flour, 50g cooked pork, 100g cooked chicken slices, 500g chicken soup and a little salt. 25 grams of flour, fried with cooked pork into batter; Boil chicken soup into oil, break up and dissolve, and add milk, iodized salt and monosodium glutamate; Immediately put the soup pot on the fire and put the yolk in the pot. In addition, divide the chicken slices into 4 bowls of soup, and then take them four times.
Stewed tofu with cow blood: tofu and cow blood (processed) are quickly sliced and stewed together.
Vegetarian chicken roasted meat: 250g vegetarian chicken and 200g beef. After washing the beef, cut it into pieces. Then stir-fry the vegetarian chicken in the oil pan until the eggs are yellow. Then, add appropriate amount of onion and ginger, add beef and yellow wine and cook. /kloc-After 0/0 minute, add appropriate amount of white sugar, soy sauce, refined salt, monosodium glutamate and pepper and stir fry.
Fried shredded pork with garlic: 4 pieces of garlic, garlic 150g, pork 150g. After washing, shred, fry in oil pan with high fire, add seasoning and mix well. Serve. You can also add shredded garlic before taking out the pot and stir-fry for a dozen times.
Braised shredded pork with fragrant dried mushrooms and edible fungus: 4 pieces of fragrant dried mushrooms,150g, washed and shredded, with fragrant dried mushrooms100g, washed and sliced, with edible fungus15g, soaked in clear water, washed and stewed and fried according to the conventional method. It not only tastes delicious, but also has a good nourishing effect and can supplement enough calcium.
Fish powder, shredded pork, tofu and mushroom soup: 50g of mushrooms, shredded pork 100g and 250g of tofu are boiled into soup according to the routine, thickened with raw flour, and at the same time, 25-30g of fish powder and a proper amount of pepper are added, and the soup is stewed evenly.
Pork bone soybean porridge: pork ribs 150g, soybean 50g, salt, onion, ginger, monosodium glutamate. Wash the ribs, simmer with low fire for 1 hour, put the ribs in the same pot for several times, then add100g of rice and simmer until the ribs and soybeans are cooked. This prescription has the effect of tonifying kidney and growing bones. It is suitable for dietotherapy and calcium supplementation of infants, teenagers and teenagers in the vigorous growth period.