At present, the medical community is vigorously studying how to strengthen old-age health care, delay the aging process, and prevent and treat various common diseases in the elderly. With the introduction of new medical devices, the importance of dietary care in the health of the elderly has been highlighted. The elderly need to understand more about dietary science, bypass the nutritional misconceptions, and ensure that the nutrients are comprehensive and balanced, adequate and reasonable.
Do not avoid vegetarians
Many elderly people believe that cholesterol and saturated fat contained in meat are the "culprits" that cause cardiovascular disease. Eating more vegetables and fruits and eating less meat can get rid of many chronic diseases. In addition, the bile acid secretion in the elderly is reduced, and the ability to digest fat is reduced, so many people eat only vegetarians do not eat wolfberry. In fact, proper eating of meat is good for health, and poultry meat and animal meat are rich in high-quality protein. Older people lose muscle tissue as they grow older, and they tend to have muscle atrophy. If the protein is insufficient, malnutrition and immune dysfunction may easily occur. Food fats contain fat-soluble vitamins such as vitamin A, vitamin D, vitamin E, vitamin K, and others. Fat is not only an important food source for such fat-soluble vitamins, but it also promotes the absorption of these vitamins in the intestines. The amount of fat consumed by the elderly is 20% of the total energy and should be dominated by vegetable oils.
Calcium should be as early as possible
Medical studies have found that inadequate intake of calcium in the elderly, especially female estrogen levels after menopause, is more likely to trigger osteoporosis. In the elderly, gastrointestinal motility is reduced, gastric acid secretion is decreased, and the enzyme activity of 1,25-(OH)2D3 in the kidneys is decreased, which affects the absorption of calcium. Long-term calcium deficiency can cause back pain or even osteoporotic fractures. However, drinking bone soup is not a wise move to supplement calcium, because bone soup has low calcium content and high fat content. Milk in food is rich in calcium and easily absorbed. According to the dietary guidelines for Chinese residents, each person drinks 300 ml of milk per day. In addition, the ultraviolet rays in the sun contribute to the conversion of 7-dehydrocholesterol in the skin to vitamin D3, so elderly people should appropriately increase outdoor activities and enjoy the sun. In addition, calcium supplement should not be too much, so as not to cause hypercalcemia, kidney stones and unnecessary calcification of internal organs.
Coarse grains prevent constipation
The gastrointestinal motility of the elderly is weakened, and the secretion of digestive juice is reduced, and constipation is more likely to occur. Coarse grains are rich in B vitamins such as vitamin B1, vitamin B2, folic acid, etc., which play an important role in enhancing appetite and maintaining the normal function of the nervous system. B vitamins are mainly concentrated in the outer layer of grains. In addition, dietary fiber absorbs water and swells, which promotes intestinal peristalsis, shortens the time it takes for feces to pass through the intestine, and reduces the absorption of harmful substances. However, coarse grains can not completely replace the staple rice noodles, which contain low protein nutritional value, can not meet the physiological needs of the elderly, it is recommended that the elderly staple food 4 to 6 per day, of which coarse grains account for about 1/3 is better, not excessive.
The value of beans is high
The liver and kidney function of the elderly is reduced. Excessive intake of protein can increase the burden on the liver and kidney. Therefore, high-quality foods such as eggs, milk, meat, fish, and soy products should be selected. Eggs have low purine content, high protein content and contain vitamin B2 and lecithin. It is recommended that the elderly (including gout patients) ingest one egg per day. Purine is soluble in water, and the content of purine in soybean milk is high, while the content in tofu, louvres, and tofu is low, so gout patients can choose to eat. Soybeans contain biologically active substances, such as soy isoflavones have estrogen-like effects, so menopausal women drink 500 ml of soy milk each day, which can effectively relieve menopausal symptoms.
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