Secondly, the level of sex hormones in the body will also decrease, and the synthesis of protein will decrease. Especially after menopause, a woman will have a negative balance of calcium, and her bone density will drop rapidly, even leading to osteoporosis.
The third is the decline of basal metabolism. Even if his weight has not changed, the proportion of his adipose tissue in the whole tissue will increase. For example, it is also 100 kg, but the overall fat content of the elderly will increase.
Therefore, due to the decline of basal metabolism and physical activity, the energy demand of the elderly will be significantly lower than that of the young. Because the basal metabolism has decreased and physical activity is less, then he doesn't need to eat so much energy. So he wants to reduce his energy intake as a whole. For example, compared with normal adults, people aged 45-50 should be reduced by 5%, people aged 50-59 should be reduced by 65,438+00%, people aged 60-70 should be reduced by 20%, and people over 70 should be reduced by at least 30%, but the demand for other nutrients should not be reduced. For example, the demand for folic acid, vitamin B6, vitamin B 12 and vitamin D has increased. So we need the diet of the elderly to have a higher nutritional density.
In addition, the elderly often have the risk of chronic diseases, such as diabetes, cardiovascular and cerebrovascular diseases, so we should pay attention to preventing these chronic diseases in our diet. Avoid obesity and hyperlipidemia, and avoid the rapid rise of blood sugar. From these main situations, in fact, everyone will find that if a person can eat according to our recipes when he is young, the occurrence of diabetes and cardiovascular and cerebrovascular diseases can be greatly reduced.
Next, let's talk about the design points of middle-aged and elderly recipes. Mainly divided into several aspects: the first point is to control the total energy not to exceed the standard to maintain the standard weight. As I said just now, the overall proportion of his intake at all ages can be based on this principle. The second point is that the energy of fat is relatively low and should be reduced to 20%-25%. In particular, cholesterol should be controlled within 300 grams. Be sure to choose low-fat raw materials in the same kind of food, such as meat. We should choose white low-fat meat, then beneficial fats such as nuts, and then light oil. In particular, limit high-fat foods.
Third, choose high-quality protein. Protein should choose high-quality protein for more than 50% of the food it eats in a day. So what is a quality protein? Including fish, shrimp, seafood, chicken breast and beef, all of which are high-quality protein; There are eggs, bean products and milk.
Fourth, we should supply enough coarse grains, miscellaneous beans and potatoes. Because it will supply enough antioxidant components and dietary fiber, it will be beneficial to many chronic diseases, delay the rise of blood sugar, prevent constipation and improve the nutritional density of food, that is, coarse grains, miscellaneous beans and potatoes, which means it is very good for us to advocate eating coarse grains.
Fifth, we should supply more food and vegetables with bacteria and algae and green leafy vegetables every day. For example, eat some Flammulina velutipes, seaweed and kelp properly. This can increase soluble dietary fiber and help control blood cholesterol.
Sixth, you should eat enough vegetables every day. Half of this vegetable should be dark green leafy vegetables. Green leafy vegetables can supply enough folic acid, which is beneficial to prevent cardiovascular and cerebrovascular diseases and osteoporosis.
Seventh, we must be tolerant and arrange more foods rich in calcium, such as low-fat milk, yogurt and bean products. The calcium intake of old people should be higher than that of young people, that is, we can eat more calcium-rich foods, including black sesame paste, which is very rich in calcium.
Eighth, we must eat less refined food, basically eating less sweets to stabilize the speed of blood sugar rise.