Wu (Executive Director of Taiwan Province Nutrition Foundation) Dietary troubles of silver-haired people 1: Poor chewing ability Many elderly people have bad teeth and have difficulty chewing, so they can't eat meat and vegetables, mainly relying on starch, fat and eggs. Over time, it is in a state of unbalanced nutrition. For example, you can't eat lean meat, you are prone to lack of protein and iron, you can't eat vegetables, you are prone to constipation, you keep eating fat, and your blood fat is high. Besides eggs, tender fish can also be used as one of the sources of protein. Lean meat can be stewed in red sauce to make it rot, and then mashed with an orderly machine and mixed with cooked rice or noodles to increase protein's intake. Vegetables can be made into vegetable soup, such as spinach, corn and milk soup, to increase fiber intake. Although the old man has no teeth, he doesn't like to mash everything. Some foods will soften and rot in their original state. Try not to mash, such as steamed sweet potatoes, steamed potatoes, steamed taro, steamed pumpkins and so on. Dietary troubles of silver-haired people 2: changes in taste It is easy for the elderly to doubt the West, saying that the food is not delicious, or it is not as delicious as before, especially because it is not salty enough? Sometimes they find it really difficult to serve, but they don't mean it, but because their taste is bad and they are not sensitive to it. Some old people often complain that their mouths are bitter. Before eating, they can brush their teeth or rinse their mouths to improve the taste of their mouths, or eat fresh fruits after meals to keep the fragrance of fruits in their mouths. The change of taste may also be caused by zinc deficiency. Choose seafood, midges, fish, chicken, lean beef, beans and cereals rich in zinc to improve it. Remember to cook them until they are soft and rotten. Although a lot of food has turned into mud, you can pay attention to the color matching when cooking, which will help the appetite of the elderly. Use traditional Chinese medicines, spice plants and low-salt seasonings, such as angelica, Ligusticum chuanxiong, Lycium barbarum, black dates, red dates, basil, shallots, ginger, mushrooms, lemons and star anise. Cooking food with various food characteristics can not only reduce the consumption of edible oil, but also keep the original flavor of food. Wu (Executive Director of Taiwan Province Nutrition Foundation) Dietary troubles of silver-haired people 1: Poor chewing ability Many elderly people have bad teeth and have difficulty chewing, so they can't eat meat and vegetables, mainly relying on starch, fat and eggs. Over time, it is in a state of unbalanced nutrition. For example, you can't eat lean meat, you are prone to lack of protein and iron, you can't eat vegetables, you are prone to constipation, you keep eating fat, and your blood fat is high. Besides eggs, tender fish can also be used as one of the sources of protein. Lean meat can be stewed in red sauce to make it rot, and then mashed with an orderly machine and mixed with cooked rice or noodles to increase protein's intake. Vegetables can be made into vegetable soup, such as spinach, corn and milk soup, to increase fiber intake. Although the old man has no teeth, he doesn't like to mash everything. Some foods will soften and rot in their original state. Try not to mash, such as steamed sweet potatoes, steamed potatoes, steamed taro, steamed pumpkins and so on. Dietary troubles of silver-haired people 2: changes in taste It is easy for the elderly to doubt the West, saying that the food is not delicious, or it is not as delicious as before, especially because it is not salty enough? Sometimes they find it really difficult to serve, but they don't mean it, but because their taste is bad and they are not sensitive to it. Some old people often complain that their mouths are bitter. Before eating, they can brush their teeth or rinse their mouths to improve the taste of their mouths, or eat fresh fruits after meals to keep the fragrance of fruits in their mouths. The change of taste may also be caused by zinc deficiency. Choose seafood, midges, fish, chicken, lean beef, beans and cereals rich in zinc to improve it. Remember to cook them until they are soft and rotten. Although a lot of food has turned into mud, you can pay attention to the color matching when cooking, which will help the appetite of the elderly. Use traditional Chinese medicines, spice plants and low-salt seasonings, such as angelica, Ligusticum chuanxiong, Lycium barbarum, black dates, red dates, basil, shallots, ginger, mushrooms, lemons and star anise. Cooking food with various food characteristics can not only reduce the consumption of edible oil, but also keep the original flavor of food. Dietary troubles of silver-haired people 3: Old people who eat too little in protein can't eat meat because of their bad teeth. The only protein sources they can eat are eggs, scrambled eggs and steamed eggs. Besides being very tired, they are also afraid of high cholesterol. Moreover, many old people think that it is good to eat enough as the staple food. Nothing is the concept of food in protein. However, protein deficiency in the elderly is a very serious dietary problem, which will lead to decreased immunity and muscle loss. The decline of immune function makes it difficult to recover from the disease, and sarcopenia is a syndrome of gradual loss of skeletal muscle quality and strength, accompanied by a decline in life function, poor quality of life, and even a higher chance of falling, subsequent complications, and then death. In the past, it was suggested that the protein requirement of the elderly should be 0.8 g/kg. The study found that this recommendation requirement is actually not enough to prevent the loss of body muscles of the elderly. Protein needs to be raised to 1? 1.5g/kg. In addition to protein's adequate intake, the protein allocation of each meal is also an important factor. As we all know, leucine is an amino acid that can promote muscle synthesis. Old people can be advised to eat more leucine-rich foods, such as beef, fish and beans. In addition to regulating calcium and phosphorus balance in vivo, vitamin D has been found to play an important role in maintaining muscle function, muscle strength and physical fitness in recent years, because there are vitamin D receptors in muscle cells, which can promote the synthesis of muscle protein after activation. Therefore, you can take the elderly out to bask in the sun regularly to increase the synthesis of vitamin D. If you have the opportunity, you can ask someone to guide your elders to exercise muscles and increase muscle synthesis. Dietary troubles of silver-haired people 4: Silver-haired people should never forget to "lose weight" because of insufficient calorie intake. Obese elderly people may lose muscle because of weight loss, and they can't make up for the loss of muscle mass caused by previous weight loss after weight loss. Therefore, obese elderly people need to closely monitor muscle mass during weight loss to avoid sarcopenia caused by muscle reduction. Moreover, our requirements for the body mass index of silver-haired people are much looser. According to foreign research, if the body mass index (BMI) of the elderly is less than 22 (kg/m2), the risk of sarcopenia will increase, and if the BMI is greater than 30 (kg/m2), the morbidity and mortality caused by obesity will increase. Therefore, it is suggested that the body mass index of the elderly should be 22? 30 (kg/m2) is more suitable. Solution Under the principle of balanced diet, it is good for elders to be a little fatter, and avoid telling elders to lose weight all the time! Encourage elders to eat more and should not restrict their diet. Dietary troubles of silver-haired people 5: flatulence elderly people have low gastrointestinal digestion ability, and undigested and fully absorbed food is often easy to ferment in the intestine, producing gas and causing flatulence. It is recommended to use less milk and dairy products. The beans should be in moderation. Some vegetables are prone to flatulence, especially onions, garlic, cauliflower and cabbage. And the intake should be moderate. The staple food sweet potato and taro are easy to cause flatulence and should be eaten in moderation. Drink less carbonated drinks such as soda and cola. Don't sit down or sleep immediately after a meal. You can increase gastrointestinal peristalsis by walking. Dietary troubles of silver-haired people 6: Constipated elderly people think that vegetables are not chewy or fruits are too sour because of bad teeth; There is too much water in the fruit, so I always go to the toilet; Therefore, most people don't like to eat fruits and vegetables, which leads to too little dietary fiber intake, abnormal intestinal peristalsis and frequent constipation. The solution is to use a conditioning machine to turn vegetables and fruits, together with Standard Chartered Bank, into juice and encourage them to drink. Choose more whole grains and beans and increase dietary fiber. Remember to make it soft and rotten with cooking skills. If the teeth of the elderly can still bite, you can choose natural dried fruits to supplement dietary fiber. You can add soybean milk, milk, yogurt and so on for breakfast. Add bran to increase fiber intake. You can take some probiotics and yogurt to increase the beneficial bacteria in the intestine and increase the peristalsis of the intestine. Encourage drinking more water, not only to solve constipation, but also to help blood circulation and prevent excessive waste concentration in blood. But try to encourage drinking more water during the day and avoid drinking water after meals, so as not to get up in the middle of the night and go to the toilet all the time, which not only interferes with sleep, but also risks falling and being injured. Editor's Note: In addition to paying attention to the healthy diet of the elders at home, it is also important to have a balanced diet. It is best to arrange six kinds of food into the diet plan for each meal, such as the following set meal, a simple and balanced diet! Healthy diet recipe for silver-haired people: Hongxi mushroom Korean pork paella. Nut milk ingredients vegetables, mushrooms, algae: Hongxi mushroom 20g, cabbage 20g, carrot 20g, a little garlic, beans, fish, egg 50g, whole grain rhizome 50g, brown rice 200m, fruit: low-fat 240㏄ dairy products: about 2/3 bowls of seasonal fruit: comprehensive nuts 15g. Soy sauce is first used in pork. Put a little oil in the pot, stir-fry the red mushroom until fragrant, add shredded pork, shredded cabbage and shredded carrot until cooked, add appropriate amount of soy sauce and white pepper to taste, and set aside. Then wash the brown rice, add water (the ratio is rice: water = 1: 0.6), add two fried fillings, and then cook in an electric cooker. Tips basically, this meal was cooked the night before, and the possibility of failure is relatively small. Let it cool and put it in the refrigerator. b？ Nut milk practice: put nuts and low-fat milk into a conditioning machine and stir evenly. Race against time to get up, first microwave Hongxi mushroom Korean pork paella, or steam it in an electric cooker, then beat the nuts and milk, and then take out the fruit cut the night before. 15 minutes can be finished. This article is excerpted from "Dining Table Scenery of Nutritionists: Dr. Wu's 30 Kinds of Comfortable Diet and Nutritional Life"/Wu (CEO of Taiwan Province Nutrition Foundation)/Kate Culture.