Articles on diet and health 1500 words 1
College students are a special social group. They have left their parents and lived a relatively independent life, but they have never been able to manage their own lives well. Here I mainly talk about college students' dietary health problems, what problems exist in college students' dietary life and how to have healthy eating habits.
At present, college students have the following bad eating habits in their daily life. These bad habits have brought many negative effects on their health, which should attract our attention.
1 college students become mobile phone control and computer control one by one. Even at mealtimes, they wouldn't let go. Some people eat while playing mobile phones, while others eat while watching videos. Eyes staring at the screen, mouth doing mechanical chewing, chopsticks stuffing food into the mouth, eating is not focused enough, which leads to sound, light, sight and emotion stimulating the brain nerves together, causing intense emotional changes, distraction, loss of appetite, indigestion, and over time, digestive function declines, causing gastrointestinal diseases and affecting learning. Sitting in front of the screen for a long time during and after meals will reduce gastrointestinal function. In the long run, it will cause gastrointestinal diseases.
College students have no parents around, and their health awareness is not strong enough. They naturally follow their own tendencies and do what they like, which will easily lead to the intensification of partial eclipse and picky eaters. No matter whether you are partial to vegetarian food or picky about vegetarian food, insufficient intake of essential elements in human body will easily lead to unbalanced nutrition and affect health.
Nowadays, there are many kinds of snacks with different tastes, and college students, especially girls, like to eat snacks. Eating too many snacks will affect appetite, hinder the intake of dinner, lead to insufficient intake of various nutrients, and lead to poor energy and inattention in class. It will also cause excessive calorie intake and easily lead to obesity. If you often eat a lot of snacks with high calorie but no nutritional value before meals, it will cause gastrointestinal dysfunction in the long run. However, individual snacks contain substances that are harmful to the human body, and the intake of these substances will cause great harm to the body.
The university campus is relatively open, and there are many street stalls. For convenience and taste, college students often choose the temporary food stalls in the school, and they can eat whatever they want without scruple. However, the source of raw materials for some foods is not guaranteed, and there is a lack of necessary sanitary conditions and supervision institutions. Students who eat poor quality food for a long time will have disastrous consequences.
University life is relatively plentiful, so students are more casual, often staying up late and sleeping during the day. Few people can insist on eating three meals on time. Some people sleep in the morning, don't eat at noon and eat supper at night. In addition, most students who surf the Internet have little room for dietary choices and insufficient food nutrition intake. In addition, students' eating rules are influenced by their moods, and their eating is irregular and their habits are chaotic. This contradiction of eating time is also unhealthy.
Bad eating habits such as drinking and smoking are extremely harmful to health. Many college students drink alcohol, beer and even white wine every month. Generally speaking, the proportion of boys is higher than that of girls, and they drink more than girls. When a cigarette is lit, it will produce chemicals that are harmful to the human body and are not good for the liver. Long-term smoking and drinking can also stimulate nerves.
Based on girls' love of beauty, some students pursue slim figure and lose weight blindly. Besides taking diet pills and drinking tea regularly, I dare not eat for fear of gaining weight. This is certainly not a scientific diet. Some obese students have also strayed into this road, leading to dizziness, fatigue, drowsiness and collapse. On the other hand, some people have the habit of overeating, which will cause digestive diseases such as indigestion and pancreatitis. These behaviors will put a lot of pressure on the digestive system.
For college students, it is very important to develop good eating habits and a balanced diet, which can not only supplement physical strength and enhance memory, but also enhance physical fitness, prevent diseases and relieve emotions. Let me talk about some measures to improve the quality of college students' diet.
1 Strengthen the education of college students' nutrition and health knowledge.
For example, food nutrition and hygiene are added to student activities, and various forms of nutrition and hygiene knowledge propaganda are carried out on campus through student activities, so as to create a good atmosphere and let students know these knowledge through multiple channels, thus realizing the importance of food nutrition and hygiene to health. So as to form a good atmosphere for everyone to pay attention to food nutrition and food hygiene on campus.
2. Develop good eating habits.
(1) Wash your hands before and after meals and before eating. Food must be prevented from being contaminated during transportation, processing and storage.
(2) Don't be partial to food, be picky about food, diversify, pay attention to reasonable nutrition and have a balanced diet. In order to prevent insufficient intake of nutrients, sometimes different foods can promote digestion, absorption and utilization.
(3) Eat in moderation. Eating too little nutrition will lead to weight loss, emaciation, decreased endurance and decreased resistance to diseases. In severe cases, it may lead to anemia, hypoglycemia, malnutrition and vitamin deficiency. On the contrary, if you eat too much nutrition, it will not only cause food waste and increase the burden on your body, but also cause obesity, hyperlipidemia and diabetes. So, you should eat in moderation, not too much and not too little.
(4) Eat regularly, regularly and quantitatively, eat less snacks, and try to fix the eating time for breakfast, lunch and dinner.
(5) Avoid intense study or activity on an empty stomach or immediately after a full meal; Don't overeat, overeating will concentrate a lot of blood in the gastrointestinal tract, which will easily lead to insufficient blood supply to the brain and affect learning effect and health.
(6) Pay attention when eating. When eating, be calm and single-minded. A clear sense of the color, aroma, taste and shape of food will increase appetite, digestive juice secretion and gastrointestinal peristalsis.
(7) Drink less water when eating. As the saying goes? Is the soup for soaking rice chewy? Eating water with food, drinking soup or eating while drinking water, chewing for a short time, leading to food in the mouth, is a bad habit? Digestion? Incomplete, increase the burden on the stomach, water dilutes gastric acid and digestive juice, which in turn makes food not well digested and absorbed. Over time, it will inevitably cause gastrointestinal problems. Therefore, when eating, you should drink less or no water, chew slowly, but drink less soup before meals, which can stimulate your appetite and help you eat and digest.
(8) The dining temperature should be appropriate. Drink less cold drinks, the stomach prefers warm to cold, and the food temperature is 20 ~ 45℃. If it exceeds 60℃, the esophageal wall and oral mucosa will be scalded, which will cause changes in esophageal cancer under the induction of carcinogens. If you eat too much cold drinks and food, it can constrict blood vessels in your stomach, reduce blood supply and cause indigestion and gastrointestinal dysfunction, abdominal pain, diarrhea and so on.
(9) Do not drink, smoke or eat rotten food. Food should be fresh, hygienic and non-toxic. Tableware should be clean and hygienic, and should be washed and disinfected after each meal.
(10) Eat a proper amount of plant fiber food, such as vegetables, and vegetarian dishes are the best. Get into the habit of defecating every day.
3. Improve your diet.
A good diet helps to resist aging, soften blood vessels and improve human immune function.
4. Pay attention to the dietary nutrition of college students and protect the surrounding environment of the school. The temporary food stalls in schools should be strictly managed to ensure their hygienic quality. School canteens should also be strictly supervised to ensure the food safety of college students in all directions.
This is where I'm right? About college students' diet health? This paper discusses the problems existing in college students' diet life, hoping that students can reflect on themselves and find out the corresponding symptoms. Then according to the measures to improve the quality of college students' diet, cultivate our healthy eating habits, and let us have a healthy body and a happy life.
Diet and health paper 1500 words 2
abstract:
With the development of the times, people's views on diet range from color and smell to paying attention to food health. People have been pursuing the healthy concept of eating well, but people know little about how to eat healthily. How to eat healthily, the different situations of food health at home and abroad, and what is a healthy eating habit are all issues that people are very concerned about.
Key words:
Diet; Healthy.
Foreword:
In recent years, with the rapid development of science and the improvement of people's living standards. People's requirements for diet are no longer limited to eating well, but also require a healthy diet.
Text:
1. The significance of healthy eating
? The foundation of peace of mind must be based on food, and people who don't know what to eat are not enough to survive. .
It can be seen that what to eat and how to eat are always related to our health and even to the quality of life. The key points of a healthy diet are: a reasonable partial eclipse fills health, and what is lacking makes up for it; Eat less meat and animal fat, eat more plant food and fresh vegetables and fruits, pay attention to the balanced intake of protein, and reduce bad eating habits. You can also choose different foods according to different age groups. The ancients still attached great importance to the role of eating, so in this material-rich era, we should eat well, eat healthily and eat with confidence.
2. Current situation of diet at home and abroad
From a global perspective 2. 1
According to the World Health Organization, billions of people worldwide suffer from food-borne diseases every year. The probability of food-borne diseases in developed countries (including the United States) is also quite high, with an average of 1/3 people infected with food-borne diseases every year. This shows that the developed degree of industrialization cannot guarantee the reduction of the risk of food-borne diseases. On the contrary, the more developed the industrialization is, the more difficult it is to control the food supply chain. Once there is a food safety problem, its influence and scope will be greater. On the other hand, due to the large scale of industrialized products, the economic losses caused by the recall and destruction of unsafe food will be even greater. In other words, the increase in medical expenses caused by billions of food-borne diseases and the destruction of products every year can bring billions of dollars in consumption. It can be seen that food safety has a great impact on society and economy. In the case of poor food safety, children, pregnant women, the elderly and people with low immunity are more vulnerable to food-borne diseases and become the main victims.
2.2 China's current situation
Hot food and cooked food are the main features of China people's eating habits. This is related to the early civilization and the development of cooking technology in China. The ancients in China thought:? People who live in water are fishy, ashamed of their meat and fragrant with grass. ? Can you eat hot food or cooked food? Kill stink, kill stink, kill stink? (Lu Chunqiu). Original flavor). China people's diet has always been famous for its extensive recipes and exquisite cooking skills. According to historical records, in the Northern and Southern Dynasties, Liang Wudi chef Xiao Yan could make ten styles and dozens of flavors with a melon with amazing cooking skills.
Xiaokang magazine was founded in the sixth year? China Food Well-off Index? . From 2009 to 2010, the well-off index of grain in China was 76.4. Among the five evaluation indexes that determine China's food well-off index, the food safety score is the lowest, only 57.3. This is not surprising. In 2009, people in China still don't understand many things: what is OMP in Telunsu milk, whether herbal tea is safe, whether to continue to eat iodized salt, whether there is arsenic in mineral water and so on. More than 80% of urban residents can eat three meals a day, and more than half of them eat about 20 minutes a meal, but 1.5 people often change or compress their meal time because of work or other things, and what's more, the situation is even worse. In terms of dietary preference, Sichuan cuisine is the most popular cuisine, and its spicy taste is preferred by most people. For McDonald's, KFC and other foreign fast food, more than 80% of the citizens think it is junk food.
China's health preservation boils down to: diet therapy is not as good as exercise therapy, and exercise therapy is not as good as heart therapy! In other words, eating is not as much as doing exercise. It is best to be cheerful, calm and relaxed. Let's take a look at emperors and rich people in past dynasties. They have a lot of money, they can buy a lot of tonics, they have the best doctors, but they don't live long! On the contrary, farmers in mountainous areas of China eat whole grains and often work, so there is nothing to worry about. The air and mountains are good, so many people live long. So the food is not good, but healthy.
3. How to become a healthy eater
3. 1 Develop healthy eating habits
? Eat well early, eat well in the middle and eat less in the evening? ; This is the concept of life of most people now, which is different from the previous one? Delicious, eat well? Now eat healthy. But if you want to eat healthily, you must have a healthy eating habit.
Chew slowly: this will not only help saliva secretion and digestion, but also reduce the burden on the stomach. Literature and Art: As the saying goes: One heat and three solutions? Warm food tastes good. Chinese medicine believes that the stomach likes heat and hates cold, and cold is easy to hurt the spleen and stomach. Eating cold food and fruit in moderation should be beneficial to the digestion and absorption of the stomach; Otherwise, it will cause abdominal pain, vomiting, diarrhea and other diseases.
Should be less: in the daily diet, eat less and taste more, avoid overeating and be good at eating. Should be soft: hard food is difficult to digest, especially for the elderly and people with bad stomach. Cook three meals a day well.
Appropriate and light: Chinese medicine believes that eating more alkali will hurt the muscles and bones; Eating more spicy food will hurt the liver and pulse; Eating acid hurts spleen muscles; Eating more sweets hurts the kidney; Therefore, controlling diet and eating more light flavors are of great benefit to health.
Yi Su: Modern medical research shows that eating vegetables and bean products often is good for health and not easy to get fat; Eating vegetarian food often has the effect of preventing cancer.
Proper sitting posture: Dietary health care experts point out that it is unsanitary to eat while walking; Eating while squatting is not good for digestion. Therefore, sitting and eating is very beneficial to your health.
I ching: when eating, you should quietly taste the food; And eating with a smile makes it easy to cough; Eating in tears or angry is not good for your health. Eating habits have a great influence on human health, and good eating habits are an important measure to ensure health.
3. 1. 1 Breakfast is very important.
This breakfast is very important and requires high nutrition: eating fruit is the most beneficial to absorb its nutrition.
3. 1.2 Don't forget to eat juice? Mud?
The nutrients such as vitamins, protein, fat, sugar and trace elements obtained from freshly squeezed fruit and vegetable juice are no different from those of fresh fruits, except that plant fiber is lost in the processing of freshly squeezed fruit and vegetable juice. Dietary fiber has some important physiological functions, such as relaxing bowels to prevent cancer, lowering serum cholesterol, lowering postprandial blood sugar and adjuvant treatment of diabetes. Therefore, it is best to eat the solid residue left after juicing, so that nutrients will not be lost.
3. 1.3 Hold your salt spoon tightly.
Salt is the most basic need of life, but the required amount is also limited. If it exceeds, it will lead to high blood pressure and arteriosclerosis, and it will also affect the nourishment of nutrients in the blood to the skin, making people's face dull and black, increasing facial wrinkles and accelerating aging. The World Health Organization recommends that each person should consume 6 grams of salt every day, but at present, the average salt intake of China residents is more than 1 times of this recommended amount. So, be sure to hold the salt spoon in your hand.
3. 1.4 Don't put monosodium glutamate easily
GH advocates that all foods should be original. In fact, as long as you can cook the real taste of food, it is delicious.
3. 1.5 Jealousy is a good habit
Vinegar contains more than 20 kinds of amino acids and 16 kinds of organic acids, which is a nutritious and healthy condiment and health food. Vinegar can stabilize the chemical structure of water-soluble B vitamins and vitamin C in food, which is not easy to be destroyed by cooking, thus ensuring the dissolution and absorption of trace elements such as copper, zinc and chromium in food.
3. 1.6 A handful of nuts at noon
Nuts such as walnuts, peanuts, sunflower seeds, hazelnuts, pine nuts and chestnuts are rich in essential fatty acids such as linoleic acid and linolenic acid, as well as minerals such as arginine, carotene, calcium, phosphorus and iron, which can greatly add points to our health. It is helpful for our physical development and physiological regulation, and can also delay aging. Nuts also have an obvious advantage, that is, because the shell is hard, we don't have to worry about food safety issues such as pesticide residues at all.
3. 1.7 Vegetables should be dark (dark green, red, orange, purple, black and other vegetables).
In the latest edition of Dietary Guidelines for China Residents, the Nutrition Society of China specially recommended dark vegetables: among the 300g-500g vegetables eaten by adults every day, dark vegetables had better account for half. After analyzing the nutritional components of various vegetables, scientists found a rule: the darker the color of vegetables, the higher the nutritional value; Light color has low nutritional value. For example, the vitamin C content of broccoli is about 20% higher than that of cabbage. Even different parts of the same variety or vegetable have different vitamin contents due to different colors. For example, the carotene content in celery leaves is 6 times higher than that in its stems, and vitamin D is 4 times more; The nutritional value of green onions is much higher than that of white onions. Generally speaking, the nutrition of leaves is higher than that of roots, and leafy vegetables are higher than melons and vegetables.
3. 1.8 Eat light meat.
Meat can be basically divided into three categories: livestock meat, poultry meat and aquatic products. The former can be called red meat and the latter two can be called white meat. They all provide high-quality animal protein for the human body. Livestock meat is rich in protein and fat; Poultry meat and aquatic products are high in protein and low in fat. DHA and EPA, which only exist in marine fish and shellfish, are extremely beneficial to human health. So as far as nutrition is concerned, meat should be light-colored.
3. 1.9 Drink soup before meals
As the saying goes:? Drink soup for health before meals? .
Drink a few mouthfuls of soup before meals to lubricate the mouth and esophagus, which can prevent the stimulation of dry and hard food to the digestive tract mucosa, facilitate the dilution and stirring of food after meals, and promote digestion and absorption; Moreover, when you drink soup on an empty stomach, the soup can be evenly dispersed in the small intestine, and the nutrients are easy to digest and absorb. On the contrary, drinking soup after meals is a harmful way of eating. Soup will dilute chyme that has been mixed with digestive juice, dilute gastric acid needed for food digestion, and affect food digestion and absorption.
Therefore, the most taboo for eating is to drink soup while eating, or soak rice with soup or drink a big bowl of soup after eating, which is easy to hinder normal digestion. The correct order of eating should be: soup Green vegetables? Rice? Meat? /kloc-fruit after 0/hour.
Summary:
With the development of science, we should know the important role of healthy diet in life. Let's all start to pay attention to our diet. Only when people are healthy can they have more experience in work and study, create more value and enjoy life better!
Diet and health paper 1500 words 3
abstract
It is said that food is the most important thing for the people, and health is the greatest capital of the body. These are undoubtedly affecting our nerves. With the improvement of living standards, we have got rid of the title of the sick man of East Asia. However, a series of modern diseases, such as obesity, have begun to plague China people, and the course of food nutrition and health should be popularized as widely accepted knowledge. As contemporary college students, it is our unshirkable responsibility to learn and promote healthy eating. These premises are that we should know what nutrition is and what state belongs to health. We should not only achieve a balanced diet, but also pay attention to developing good eating habits.
Some experts say that medicine is not the best way out for future health, but diet will play an absolute role in health. As the saying goes, makes sense? Is the disease from the mouth? In other words, if people don't pay attention to science when eating, eating wrong will also lead to diseases. Nowadays, people's living standards have improved significantly, and how to eat healthily is a major event before us.
Keywords: nutrition, health and balanced eating habits
First, the way to health.
Health is not everything, but if you lose health, you lose everything. Good health can create all material and spiritual wealth. However, any wealth can hardly be exchanged for health. Health and money are not equivalent exchanges. Health comes from science and knowledge, not wealth, status and power. According to the definition of WHO 1989, physical health, mental health, moral health and good social adaptation are sound. Ten criteria for the initial test of physical health formulated by WHO: full of energy, no fatigue in life and work; Optimistic and positive, responsible, action and moving speed, etc. Fast attack and fast defense in basketball promote the improvement of speed quality and ability. Basketball requires fast speed, so it can effectively improve the reaction speed of athletes and is not picky about actions. Have a good rest and sleep; Adapt to various environments and have strong adaptability; Can resist the common cold and infectious diseases; Moderate weight and harmonious body proportion; Good eyesight, sensitive reaction, no inflammation of eyelids; The teeth are clean and the gums are normal without bleeding; Hair shiny, no dandruff; Skin and muscles are elastic, and walking is easy and powerful.
Second, the principles of nutrition
Nutrition? As a noun and term, it has been used by many people, but its exact definition may not be accurately understood. ? Camp? In Chinese, it means seeking. Raise? Health or fitness, which two words should be combined? Seeking health? The meaning of. Exactly, it should be? Seek health with food or beneficial ingredients in food? . ? Nutrition? The accurate and complete definition of this word should be:? By ingesting food, through digestion, absorption and metabolism in the body, the body uses the substances beneficial to the body in food as a process to build tissues and organs and meet the needs of physiological functions and physical activities. ? The knowledge of studying the nutritional problems of human body and other living things is called nutrition.
In the process of life activities, human beings need to constantly ingest food from the external environment and obtain nutrients needed for life activities. These nutrients are called. Nutrients? . Nutrients needed by human body include carbohydrates, lipids, protein, minerals and vitamins, among which nutrients cannot be synthesized in the body and must be obtained from food. Essential nutrients? . Comprise nine amino acids, namely isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, valine and histidine; Two fatty acids: only linoleic acid and linolenic acid; Carbohydrate; Seven elements: potassium, sodium, calcium, magnesium, sulfur, phosphorus and chlorine; Eight trace elements: iron, iodine, zinc, selenium, copper, chromium, molybdenum and cobalt; 14 vitamins: vitamin A, vitamin D, vitamin E, vitamin K, vitamin B 1, vitamin B2, vitamin B6, vitamin C, nicotinic acid, pantothenic acid, folic acid, vitamin B 12, choline and biotin; Add water and so on There are more than 40 kinds of * * *.
Third, the way to drink and eat.
1, scientific catering
Adhere to the principle of balanced nutrition, and make meals scientifically and reasonably matched. The first is the quality of catering, the color, fragrance, taste and shape of catering; Secondly, the variety and quantity of nutritional ingredients in the catering, so that the nutritional ingredients of each dish and different dishes in each meal can cooperate with each other to meet the physiological needs of consumers and achieve the purpose of reasonable nutrition. This method of catering can be called scientific catering. Scientific catering has three principles:
(1) The heat energy of three meals a day should match the work intensity: avoid the disadvantages of too little breakfast and too much dinner. In the distribution of heat energy, breakfast accounts for 25% of the total heat energy in the whole day? 30%, lunch 40%, dinner 30%? 35% is more appropriate. There is a poem in the classic of the fairy: "breakfast is light and early, lunch is thick and full, and dinner needs less." If you can do this often, you will be sick until you are old. " But in real life, there is such a strange circle, which is often "sloppy breakfast, casual Chinese food, and family photos at dinner". The scientific way of eating should be "eat well for breakfast, eat well for lunch and eat less for dinner". Many people don't arrange three meals a day according to this ratio, but adopt the distribution ratio of 2: 4: 4 or even 1: 4: 5, which causes overeating at dinner and is harmful to health.
(2) The interval between meals should be appropriate, the amount of meals should be appropriate, and attention should be paid to food hygiene. It is easy to understand that the time and proportion of three meals are appropriate, that is, breakfast should be eaten carefully, dinner should not be overeating, and the interval between two meals is 4 ~ 6 hours. Don't overeat, but eat enough.
(3) Pay attention to the balance of dietary structure: mainly pay attention to the acid-base balance in the collocation of staple food and non-staple food, and mainly achieve the balance between miscellaneous grains and flour and rice; Dry and dilute balance; Non-staple food should be balanced between raw and cooked; The balance between meat and vegetables. Due to the variety of cooking materials and different edible parts, the types and quantities of nutrients contained are also different. Only through scientific collocation can the nutrients contained in each dish be more comprehensive and reasonable. In terms of meat dishes, pigs, cows and sheep with four legs (choose one), chickens, ducks and geese with two legs and fish with one leg; Vegetarian dishes should take care of roots, stems, leaves, flowers and fruits, as well as beans, fungi and algae. In short, the food should not be single, and it can be balanced within a day or a week.
2. Adolescent diet
(l) Teenagers with thermal energy grow fast, have a large amount of activities and need more thermal energy, with an average of about 2,800 calories per day.
(2) Teenagers in protein need more protein than adults, and the quality is also higher than adults. They need about 80-90 grams of protein every day. Teenagers should eat more animal protein, such as eggs, milk, lean meat and animal liver. In addition, animal protein should also be distributed in three meals, not concentrated in one meal, so as not to increase the burden on the gastrointestinal tract.
(3) Vitamins are indispensable substances for human growth and development, especially for teenagers. If you lack vitamins for a long time, it will affect your growth and even lead to vitamin deficiency. If vitamin A is deficient, you will suffer from night blindness and dry eye; Vitamin b; Lack, will suffer from neuritis, beriberi; Vitamin B2 deficiency. Will suffer from angular stomatitis and glossitis; Vitamin c deficiency can lead to scurvy; Vitamin D deficiency will affect its bone development. To this end, teenagers had better eat 500 grams of fresh vegetables every day.
(4) Inorganic salt teenagers need to have enough elements such as calcium, phosphorus, iron and iodine. Calcium and phosphorus are the main substances that make up bones and teeth. Without calcium and phosphorus, the skeletal development of teenagers will be hindered, and in severe cases, they may suffer from rickets. Iron is an important component of red blood cells. With the growth of the body, the blood volume of teenagers increases gradually and needs more iron. If they lack iron, they are prone to anemia. Iodine is an important component of thyroxine, which can promote metabolism and neuroskeletal development. Teenagers with insufficient iodine intake will be short stature and mentally retarded.
3, middle-aged and elderly diet
When people reach old age, due to the decline of digestive organs, the function of digestion and absorption is gradually weakened, teeth fall off, and chewing is more difficult. Therefore, we should pay attention to the following matters:
(1) Don't eat too much: the elderly have little activity and poor digestive function. Eating too much will not only increase the burden on the gastrointestinal tract and cause indigestion, but also cause obesity, high blood pressure and arteriosclerosis, and increase the burden on the heart. Therefore, proper diet is particularly important for the elderly.
(2) Don't eat too much: The daily salt consumption of the elderly should not exceed 10g. Excessive salt will increase the burden on the kidneys and cause edema. Storage of sodium salt will also increase blood pressure and increase the incidence of hyperlipidemia, coronary heart disease and cerebral hemorrhage.
(3) Don't eat too much polysaccharide and fat: the elderly exercise less. Eating too much sugar will not only cause or aggravate diabetes, but also transform sugar into fat in the body and make people fat. The pancreatic function of the elderly is low, and eating too much fat is easy to cause indigestion. The high cholesterol content in animal fat can cause arteriosclerosis and liver injury.
(4) Eat more fresh vegetables and fruits: Vegetables and fruits contain a lot of vitamins, cellulose and inorganic salts. Cellulose and pectin can promote gastrointestinal peristalsis and secretion of digestive juice, prevent feces from staying in the intestine, and play a certain role in preventing constipation, intestinal tumors and arteriosclerosis. Vitamins have the functions of fitness, anti-aging and cancer prevention.
(5) Reasonable adjustment of diet: The diet of the elderly should be diversified, not partial eclipse, and it is not appropriate to eat very hot and dry food. It is advisable to eat more digestible vegetable paste, soup, fruit juice and foods containing calcium, phosphorus and iron. On the basis of ensuring nutritional requirements, it is light.
(6) Eat less and eat more: The elderly have poor tolerance to hypoglycemia, are easily affected by hunger and dizziness, and are easy to eat less and eat more. You can eat seven full meals, and eat a small amount of food before going to bed or between meals, such as milk and cakes.
References: Dietary Guide for China Residents in 2007, Nutrition Bible (the latest revised best practical nutrition guide), Food Nutrition and Reasonable Collocation, and Dietary Guide for China Residents. ※.