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. So the staple food should be soft and delicious. Vegetables should be made of tender leaves and finely cut. Chop the meat and cook it at a slightly higher temperature.