With the increase of age, the physiological function of the body will gradually decline. Improving nutrition, preventing premature aging and senile diseases and prolonging life span have become important topics in gerontology. The nutritional needs of the elderly have the following characteristics:
(1) heat demand. With the decrease of physical activity and metabolic activity, the consumption of calories also decreases accordingly. Generally, for the elderly who don't have much activity, 6276 ~ 8368 kilojoules (1500 ~ 2000 kilocalories) per day is enough. If you continue to eat unnecessary high-calorie meals, you will be overweight, accompanied by some common senile diseases, such as coronary heart disease and high blood pressure, which will affect your health.
(2) The needs of protein. In principle, it should be high quality and low quantity. Because catabolism is the main metabolic process of the elderly, rich protein is needed to compensate for the consumption of tissue protein. Protein with high biological value should be supplied as much as possible, accounting for more than 50% of the total intake of protein, such as beans and fish. On the contrary, too much protein will aggravate the burden of digestive function and renal function of the elderly. If you eat too many eggs and animal offal, it will increase the synthesis of cholesterol in your body, which is not good for your health.
(3) the need for carbohydrates. Carbohydrates include starch, sucrose, maltose, lactose, fructose, glucose, cellulose and pectin. Except cellulose and pectin, the rest can be absorbed and utilized. They are the main substances that provide heat energy for human body. Sugar in food mainly comes from starch in grains. In addition, sugar, fruits and vegetables also contain a small amount of carbohydrates. The amount of carbohydrates in the diet of the elderly is lower than that of young people, which is about 300 ~ 400g, or accounts for 60% ~ 70% of the total daily energy. For the elderly over 60 years old, the daily total heat supply is about 350 1 1.7 1 kilojoule (8368kcal), and the carbohydrate supply should be 300-350g. The carbohydrate supply of the elderly should be appropriately adjusted according to their personal characteristics. Obese elderly people should limit their intake of staple food and increase their activity. When you are hungry, you should supplement fruits and vegetables. On the other hand, elderly people who are not accompanied by obesity and have a large momentum of physical activity can appropriately increase the supply of staple food. At the same time, the diet of the elderly should pay attention to the supply of a certain amount of cellulose and pectin, which can stimulate intestinal peristalsis. The motor function of the elderly is weakened, the muscle tension of the intestinal wall is reduced, and constipation is easy. A diet lacking in fiber will aggravate constipation symptoms in the elderly.
(4) the need for fat. The fat tissue of the elderly will gradually increase, and too much fat is not conducive to the cardiovascular system, digestive system and liver. But if you eat too little fat, it will affect the absorption of fat-soluble vitamins, so you need to eat a certain amount of fat to keep a balanced diet. The general principle is to try to choose fats with more unsaturated fatty acids and reduce the contents of saturated fatty acids and cholesterol in the diet, that is, eat more vegetable oils such as peanut oil, soybean oil, vegetable oil and corn oil, and eat less animal fats such as lard and ghee.
(5) the need for inorganic salts. Inorganic salts participate in many main physiological functions in human body, so it is of great significance to supply inorganic salts to the elderly reasonably for their health and longevity. The old people's ability to use and store calcium is reduced, and it is easy to have a negative calcium balance. Long-term and sustained negative calcium balance is an important reason for the increase of osteoporosis incidence in the elderly, especially in women. In addition to insisting on proper exercise, receiving more sunlight and ensuring the intake of calcium in food at all times (at least 600 mg of calcium every day) is very beneficial to prevent osteoporosis. Milk is rich in calcium and easy to absorb, so it is a good food for the elderly to supplement calcium. For sodium salt, the elderly should be appropriately restricted. Usually, the daily salt intake is 5 ~10g, and should not exceed 8g. Potassium mainly exists in intracellular fluid, the catabolism of the elderly is often greater than the anabolism, the intracellular fluid decreases, and the potassium content in the body tends to decrease. Therefore, we should ensure the supply of potassium in the diet, and supply 3 ~ 5 grams a day can meet the needs. Lean meat, beans and vegetables are rich in potassium.
(6) the need for water. The muscles of colon and rectum in the elderly are atrophied and their defecation ability is poor. In addition, the mucus secretion in the intestine is reduced, and the stool is easy to be secret. It is generally believed that the amount of drinking water for the elderly is about 2000 ml per day to keep the urine volume around 1500 ml.
Due to the above physiological needs, the elderly need to supplement enough nutrition. The formation of good eating habits is the basic guarantee of good health. According to the physiological characteristics of the elderly, it is more appropriate to eat less and eat more, and overeating is harmful. Nor should we be too hungry or too full. Seven-point fullness is the most appropriate, and you should chew slowly when eating. Meals should strive to be good in color, flavor and shape and rich in nutrition. When cooking, chop it up and cook it soft, because the chewing and digestion ability of the elderly is slightly poor. The diet temperature should be appropriate, and it is not advisable to eat foods that are too sticky, too sweet, too sour, too salty, too greasy or fried.
The principle of supporting the elderly
The ancients said, "food is the most important thing for people ... those who don't know what to eat are not enough to survive." A reasonable diet can make people strong and live longer, and improper diet is one of the important causes of disease and premature aging. Therefore, China ancient health experts attached great importance to the moderation of diet, and they all had many incisive expositions and valuable experiences in diet control. The following aspects can be used for reference by the old people.
(1) Food Festival to avoid overeating.
Poor digestion, poor gastrointestinal adaptability and overeating in the elderly will not only cause indigestion, but also induce myocardial infarction. Therefore, the elderly should have a regular diet, try to eat less and more meals, don't be hungry, eat enough, and be regular and quantitative. As the book "Avoid keeping in good health" said: "Therefore, those who are good at keeping in good health must starve to death first and have no food to eat; Drink first when you are thirsty, not too cold. If the appetite is small, it can be counted, but I don't want to eat more. " "Be prepared for a thousand gold prescriptions" points out: "Eat moderately and feel moderately hungry".
"Shou Shi Bao Yuan" also pointed out: "If you are thirsty, you don't drink much, and if you are hungry, you don't eat much." All of the above are warning people to eat moderately and not to overeat. In addition, the elderly should also develop the habit of chewing slowly. The book "for the sick" says: "No matter porridge, rice and snacks, you should chew very carefully." According to medical theory, "If you don't want to eat in a hurry, it will damage your spleen, so you should chew slowly."
(2) Avoid fat, sweet and thick.
The so-called fat, sweet and thick taste is what Chinese medicine calls paste and thick taste, which generally refers to very greasy and sweet fine food. This kind of food is high in fat and sugar, which is easy to cause obesity in the elderly. Furthermore, overeating greasy food will also cause indigestion and gastrointestinal dysfunction in the elderly with weakened digestive function, thus affecting the normal absorption of nutrients by the elderly. Therefore, the ancients have been discussing this for a long time. For example, in Han Feizi, it is said: "Sweet and crisp, thick and fat wine, sweet mouth and disease." The book Shou Shi Bao Yuan in the Ming Dynasty also said: "Those who are good at keeping in good health will raise the inside, those who are not good at keeping in good health will raise the outside, and those who raise the inside will pass through the viscera and blood vessels, so that the whole body will be smooth and all diseases will not be cured. What foreigners want is appetite, delicious food and poor diet. Although the body is full and prosperous, the chill is turbid in the viscera, and the spirit is weak, which can save the peace. " Therefore, the elderly should eat more vegetables and fruits, and eat less cream and thick taste, so as to make their minds clear and healthy and achieve the purpose of prolonging life.
(3) don't be partial.
The diet of the elderly should be diversified, not partial eclipse. Because all kinds of foods have their inherent nutrients, a diversified diet can ensure a balanced nutrition;
Such as partial eclipse, partial eclipse, will cause some nutritional deficiencies, leading to diseases. "Baosheng Yao Lu" said: "Whatever is good, don't be partial to faith, it will hurt and produce phlegm; Don't throw away all evil things, because throwing them away will make them dirty and uneven. " Huangdi Neijing also said: "Five grains are the supplement, five fruits are the help, five animals are the benefit, five dishes are the filling, and the smell is the essence." That must be a reasonable diet, not partial eclipse.
(4) Don't force yourself to eat
There are several kinds of anorexia in the elderly, including physiological anorexia, psychological anorexia and pathological anorexia. No matter what kind of anorexia occurs, as long as you have no appetite, don't force yourself to eat. The positive way is to adjust diet, strengthen physical activity, maintain a happy mood, create a relaxed dining environment, and make meals that are excellent, fragrant, delicious and attractive. Because eating reluctantly will hurt the spleen and stomach. Tao Hongjing in the Liang Dynasty once pointed out in the Record of Keeping Healthy and Prolonging Life that "no thirst leads to bloating" and "no hunger leads to tired spleen". Chinese medicine believes that the spleen and stomach are the "acquired foundation" for human health and longevity. Therefore, paying attention to dieting and protecting the spleen and stomach are important links to ensure health and longevity.
(5) avoid eating after anger.
Sun Simiao said, "People should eat and worry". The ancients also said, "You can't be angry after a meal, and you can't eat after being angry." In other words, eating should be calm and absorbed, which can be beneficial to the digestion and absorption of the spleen and stomach.
(6) Avoid eating food that is too cold or too hot.
Old people should eat at a proper temperature. Too cold and too hot diet will damage the digestive tract mucosa, especially the esophageal mucosa, which will cause esophageal cancer after a long time. Eating too much and catching cold can also damage the spleen and stomach.
The elderly should also eat more digestible food, cut it carefully and cook it thoroughly, and eat more foods rich in vitamins such as vegetables and fruits.
(seven) avoid salty, appropriate light.
Since ancient times, Chinese medicine has advocated that the diet of the elderly should be light and avoid being too salty. If the diet is too salty and the salt intake is too high, it will easily cause hypertension, which will affect the heart and kidney function. Neijing said: "The taste is too salty, with strong bones, exhausted gas, short muscles and depressed heart."
Eating too much salty will cause the pulse to freeze and cry and change color. Medical theory also says that the diet of the elderly should be "fat-free, sour and salty". In addition to using less salt in diet, cooking methods such as steaming, stewing, eating more soup and porridge and using less frying should also be used in food processing. In addition, elderly people who have drinking habits should also avoid alcohol.
(8) Pay attention to post-meal health care
In Fang, it says, "After dinner, rinse your mouth with dirt to make your teeth unbeaten and your mouth smell good." "When you are full, you can walk a hundred steps, often rubbing your stomach by hand hundreds of times, and you can knock your teeth 36 times. Make your mouth full, eat easily, and benefit people. Lie down when you are full. If you eat it, you won't accumulate, but you will get sick. " -Especially in the Book of Tea: "Rinsing your mouth with strong tea can relieve boredom, strengthen your stomach and strengthen your teeth". These dietary principles of the ancients not only inspired us, but also proved by modern science to be an effective prescription for health care and longevity.
Third, the nutritional needs of the elderly.
According to the characteristics of a series of changes in the body shape and physiological function of the elderly, the nutrition and heat supply of the elderly should be different from that of the young and middle-aged period, which is described as follows:
(1) heat energy
With the continuous growth of age, the activity of the elderly gradually decreases, the energy consumption decreases, and the adipose tissue in the body increases, while the function of muscle tissue and organs decreases, and the metabolic process of the body slows down obviously. Generally, the basal metabolism is about 10 ~ 15% lower than that of young and middle-aged people, and it can be reduced by more than 20% for the elderly over 75 years old. Therefore, the elderly should properly control their calorie intake every day. According to different working conditions, the standard of heat energy supply for the elderly over 45 is 9240 ~ 12600 kilojoules (2200 ~ 3000 kilocalories) for men and 7980 ~ 10080 kilojoules (1900 ~ 2400 kilocalories) for women. Older people over 60 years old, male 8400 ~ 10500 kcal (2000 ~ 2500 kcal), female 7 140 ~ 8820 kcal (1700 ~ 21000 kcal); People over 70 years old, male 7560 ~ 8400 kilojoules (1800 ~ 2000 kilocalories), female 6720 ~ 7560 kilojoules (1600 ~ 1800 kilocalories); People over 80 years old, male 6720 kilojoules (1600 kilocalories), female 5880 kilojoules (1400 kilocalories).
Whether the heat energy supply for the elderly is appropriate can be measured by observing the weight change. In general, the following formula can be used for rough calculation:
Standard weight of male elderly (kg) = [height (cm)-100] × 0.9
The standard weight of female elderly (kg)=[ height (cm)- 105] × 0.92.
The measured body weight is normal within 5% of the above-mentioned standard value, overweight if it exceeds 10%, obese if it exceeds 20%, emaciation if it is below 10%, emaciation if it is below 20%, and it varies from 5% to10%. Epidemiological survey data show that the incidence of various diseases in the elderly who are overweight or lose weight or thin is significantly higher than that in normal weight. Therefore, the elderly should try to adjust their calorie intake and control their weight within the standard range to reduce the occurrence of diseases.
(2) protein
The utilization rate of protein in the elderly decreased, and the protein quality needed to maintain nitrogen balance was higher than that of young adults, and the demand for methionine and lysine was also higher than that of young adults. Therefore, it is extremely important for the elderly to supplement enough protein. Protein plays an important role in maintaining the normal metabolism of the elderly, compensating the consumption of tissue protein and enhancing the body's resistance. China stipulates that the daily protein supply of the elderly is generally not lower than that of young adults. According to the different labor intensity, the daily supply of the elderly aged 60-69 is 70-80 grams for men and 60-70 grams for women. 70 ~ 79 years old, male 65 ~ 70g, female 55 ~ 60g.
Over 80 years old, 60 grams for male and 55 grams for female. It is roughly equivalent to supplying protein 1 ~ 1.5g per kilogram of body weight every day, and protein's heat is equivalent to 12 ~ 18% of the total heat energy, and half of protein's supply is required to come from high-quality protein, that is, from animal food and bean food protein.
(3) Fat
The fat intake of the general elderly should not exceed 25% of the total heat energy. Proper fat supply can improve the flavor of dishes, promote the absorption of fat-soluble vitamins, supplement essential fatty acids and provide heat for the body, which is an indispensable nutrient for the human body. However, excessive fat intake, especially animal fat intake, will cause obesity, hyperlipidemia, atherosclerosis, coronary heart disease and so on. Therefore, the fat intake of the elderly should generally be controlled below 65438 0 grams per kilogram of body weight per day. In addition to the fats contained in various foods, the choice of edible oil should use as little animal fats as possible and eat more vegetable oils such as soybean oil, sunflower oil and peanut oil.
The elderly should also eat less foods containing too much cholesterol, such as animal brain, kidney, liver and roe. It is generally believed that for the elderly with normal fasting blood cholesterol, the daily dietary cholesterol should not exceed 500 mg, and for the elderly with hypercholesterolemia, it should be controlled within 300 mg.
(4) Carbohydrate
Carbohydrate is easy to digest and absorb, and it is the most important energy substance for human body, which can provide about 70% heat energy for human body. The regulating effect of insulin on blood sugar in the elderly is weakened, and the glucose tolerance is impaired, so there is a trend of increasing blood sugar. Moreover, some simple carbohydrates will be converted into triglycerides in the body, which is easy to induce hyperlipidemia. Therefore, the elderly should control the intake of sweets and refined desserts. It is generally believed that the daily intake of sucrose should not exceed 30 ~ 50g. The main source of carbohydrates is starch, and most of them can be obtained from grains and potatoes. Secondly, you can also eat some foods with more fructose, such as various fruits, honey, jam and so on. Generally, carbohydrate intake should account for 50 ~ 60% of total calories.
(5) Dietary fiber
Dietary fiber plays a special and important role in the elderly. Because the digestive system function of the elderly is weakened, the smooth muscle tension is reduced, and the peristalsis is slow, the incidence of constipation in the elderly increases with age. Proper intake of dietary fiber can stimulate intestinal peristalsis and effectively prevent senile constipation. At the same time, dietary fiber has the functions of preventing and treating hyperlipidemia, gallstones, colon cancer and lowering blood sugar. Therefore, the diet of the elderly should pay attention to adequate dietary fiber intake, and a certain amount of coarse grains, vegetables and fruits should be arranged in the daily diet.
(vi) Vitamins
1. Vitamin A: Vitamin A can maintain the health of epithelial tissue, enhance the disease resistance, and has anti-cancer effect, which is very important for the elderly to keep healthy. Because foods rich in vitamin A, such as animal liver, egg yolk, cream and so on. They are all foods with high cholesterol, and the elderly need to control their cholesterol intake, so the intake of vitamin A should also be limited. In order to solve this contradiction, we can choose some yellow or green vegetables containing carotene from food, because carotene can be converted into vitamin A in the body; In addition, vitamin A capsules can also be taken orally twice a week, each time 1 capsule, and each capsule is 25,000 international units, but it should not be overdosed to avoid poisoning.
2. Vitamin D: Vitamin D deficiency can cause senile osteoporosis, and osteoporosis caused by vitamin D deficiency is more common in elderly women with more pregnancy and childbirth. The food supply of vitamin D for the elderly should be higher than that of the middle-aged and young people. China stipulates that the daily intake of vitamin D is 10 microgram (400 international units). Because the skin contains the precursor of vitamin D, which can be transformed into vitamin D3 with biological activity after being irradiated by sunlight and ultraviolet rays, it is suggested that the elderly should appropriately increase some outdoor lighting time, so that vitamin D deficiency will generally not occur. Some people who need oral vitamin D preparations should pay attention to the problem of accumulation poisoning caused by slow excretion in the body, so it should generally be carried out under the guidance of a doctor.
3. Vitamin E: The production of lipid peroxide will damage the cell membrane and accelerate the aging process. Vitamin E is an effective antioxidant, which can reduce the production of lipid peroxide, stabilize the structure of biofilm and protect the body. According to the research of histology and cytology, most human cells can divide 50 times from occurrence to death, and each division cycle is about 2.4 years, so the natural life span of human beings should be about 120 years. In vitro cell culture experiments show that vitamin E can increase the number of cell division to more than 120, and keep cells in a relatively young state. Therefore, vitamin E has the functions of anti-aging and prolonging life. With the increase of age, lipofuscin (senile pigment) in cells increases, and lipofuscin is also deposited in other tissues. Vitamin E can eliminate lipofuscin and improve skin elasticity. In addition, vitamin E has the functions of lowering blood cholesterol concentration, inhibiting the development of atherosclerosis, enhancing the immune function of the body, and has anti-cancer effect. China stipulates that the daily supply standard of vitamin E for the elderly is 12 mg, and various vegetable oils are the best sources. For most people, oral vitamin E preparation is generally considered to be safe, and the daily dose is less than 300 mg.
4. Vitamin C: Vitamin C is a nutrient with a wide range of physiological functions. Can enhance the body's immunity and enhance the body's resistance to infectious diseases. Can be used for preventing and treating common cold and cancer. Maintain the integrity of capillaries (such as vitamin C deficiency can cause scurvy, gingival and subcutaneous bleeding); Promote the absorption of iron, and have an auxiliary therapeutic effect on iron deficiency anemia; Has detoxification function, can antagonize histamine and bradykinin, and prevent allergic and connective tissue diseases; Participate in the regulation of fat metabolism, promote the transformation of blood cholesterol and reduce blood lipid. Clinically, vitamin C is widely used to treat hyperlipidemia, Keshan disease, rheumatism, hemorrhagic diseases, hepatobiliary diseases, allergic diseases, connective tissue diseases, chemical poisoning and other diseases. Therefore, vitamin C is very necessary for the elderly to keep healthy and prevent diseases, especially for the elderly. Due to the decline of digestion and absorption function, the content of vitamin C in plasma and white blood cells in the body has obviously decreased, so it is more important to supplement adequate vitamin C to the elderly. China stipulates that the daily dietary vitamin C supply for the elderly is 60 mg, so we should always eat enough fresh vegetables and fruits. If you can take 100 ~ 200 mg of vitamin C tablets every day, it may have a better effect on keeping the elderly healthy and preventing diseases.
5. Thiamine: The needs of the elderly for thiamine are similar to those of ordinary adults. However, due to the high content of thiamine in rice husk and germ, the elderly who like to eat refined rice flour and have a monotonous diet are prone to thiamine deficiency. Patients may have edema, numbness or insensitivity of limbs and abnormal heart sounds. Therefore, the diet of the elderly should not be too fine. Eating coarse grains properly can adjust the diet and help prevent thiamine deficiency. Attention should also be paid to other food sources of thiamine to diversify the diet. Pay attention to cooking porridge without alkali to prevent thiamine from being destroyed too much. Coarse grains, beans, peanuts, lean pork, liver, kidney, heart, yeast and other foods are all rich in thiamine, and commercially available cereals and cereals are also good sources of thiamine. China stipulates that the daily dietary supply of thiamine for the elderly is 1.2 mg.
6. Riboflavin: Seborrheic dermatitis and cystitis are common symptoms of riboflavin deficiency. Riboflavin is not widely distributed in food, only concentrated in a few foods such as liver, kidney, milk, egg yolk, laver, Tricholoma, eel and so on. And it is easy to be lost and destroyed during cooking, so the elderly should pay attention to supplementing riboflavin. China stipulates that the daily dietary riboflavin supply for the elderly is 1.2 mg.
7. Nicotinic acid: Nicotinic acid deficiency can cause furuncle and swelling, manifested as dermatitis, diarrhea, dementia and other symptoms. Nicotinic acid can dilate peripheral blood vessels and lower blood cholesterol, and can be used to treat hyperlipidemia, ischemic heart disease, arteriosclerosis and other diseases, so nicotinic acid is also a very important nutrient for the elderly. The supply of nicotinic acid can provide 5 mg of nicotinic acid per supply 1 kcal. Foods with high nicotinic acid content include liver, lean meat, peanuts, beans, coarse grains, yeast, etc., but nicotinic acid in corn is bound and cannot be absorbed by human body. When eating, it can be properly treated with alkali to transform the bound nicotinic acid into a free state before it can be absorbed by the human body.
(vii) Inorganic salts and trace elements
1. Calcium: Because of the decrease of gastric acid secretion and gastrointestinal function, the ability of calcium storage and utilization during metabolism in the body decreases, and a negative calcium balance often occurs in the elderly. With the increase of age, the weight of bone tissue decreases gradually. Every 10 year, the male bone can decrease by 4% and the female bone can decrease by 8 ~ 10%. Osteoporosis often occurs, especially in the elderly and elderly women with frequent births, and severe cases are prone to fractures. In order to avoid the occurrence and deterioration of this situation, the elderly should pay attention to some foods rich in calcium in their daily diet, such as milk, soybeans and bean products, sesame sauce, fungus, kelp and so on. And often bask in the sun to convert 7- dehydrocholesterol in the skin into vitamin D3 to promote the absorption and utilization of calcium. When necessary, they can also take oral calcium preparation, bone meal and vitamin D preparation.
China stipulates that the daily dietary calcium supply for the elderly is 600 mg.
2. Iron: The ability of the elderly to absorb and utilize iron is reduced, which is prone to iron deficiency anemia. Iron deficiency is a worldwide nutritional problem for the elderly. But the absorption rate of iron in food is low, which is influenced by many factors. The absorption rate of iron in plant food is generally lower than 10%, and the existence of phytate and oxalate in diet and the lack of gastric acid can affect the absorption of iron. Iron in animal food is mostly heme iron, which can be directly absorbed by human body. The absorption rate is higher than that of plant food with few influencing factors, and the general absorption rate can reach about 20%. Iron-rich foods include soybeans and their products, black beans, peas, mustard greens, coriander, longan, pig liver, pig kidney, mullet, shrimp, mussels, sesame sauce and so on. In addition, wok should be used for cooking. In order to prevent iron deficiency anemia, the World Health Organization suggested that China iron pot should be popularized and applied to the world.
3. Zinc: Zinc deficiency in the elderly can cause taste failure, and in severe cases, it can increase the incidence of myocardial infarction, chronic nephritis, arthritis and other diseases, so the elderly should pay attention to dietary zinc supplementation. Foods with relatively rich zinc content include lean meat, fish, beans, wheat, etc., especially bran, and the diet should not be too thin. If necessary, you can also take 10% zinc sulfate solution orally.
4. Fluorine: Fluorine is one of the essential trace elements for human body. Insufficient intake of fluoride in the diet is easy to cause dental caries, and the elderly are prone to osteoporosis. The fluorine content in grain and vegetables is not high, and the fluorine content in drinking water in many areas is also low, but the fluorine content in tea is high. Therefore, promoting the elderly to drink tea properly can reduce the incidence of osteoporosis in the elderly.
5. Sodium: Human sodium mainly comes from sodium chloride in table salt, which is not easy to lack under normal circumstances. However, excessive intake of sodium is very harmful. Eating salty food may lead to an increase in circulating blood volume due to excessive sodium retention in the body, which may easily induce diseases such as hypertension, heart disease and edema. Therefore, the elderly should control their salt intake, and the daily intake should be controlled below 10g, while the elderly with hypertension and coronary heart disease should control their salt intake below 5g, and try to eat less salted products and salted foods.
6. Others: Chromium is an important component of glucose tolerance factor in vivo, which is related to glucose tolerance. It can also reduce blood cholesterol and increase high density lipoprotein, which is beneficial to the prevention and treatment of atherosclerosis. Therefore, the elderly should pay attention to dietary chromium supplementation. Foods rich in chromium include beer, coarse sugar, black pepper and lean meat.
Selenium is related to myocardial metabolism. Selenium deficiency can cause myocardial damage and increase the incidence of some tumors. Selenium supply for the elderly can not be ignored. Foods with relatively rich selenium content include lean meat, dried beans and other foods.
Potassium is the main cation in intracellular fluid, which is closely related to the normal physiological function of myocardium. There should be enough potassium supply in the diet to meet the needs of the body. Old people have low potassium content, so they should pay attention to dietary supplement. Foods rich in potassium mainly include various fruits and vegetables.
8) water
Intracellular fluid of the elderly decreases, and the decrease of drinking desire of the elderly will aggravate the water shortage in the body. Therefore, the elderly should develop the habit of drinking water, and the amount of drinking water every day should be controlled at about 2000 ml. From the dietary arrangement, we should appropriately increase some soup and soup. The correct way to drink water should be several times. Drinking proper amount of boiled water in the morning is beneficial to stimulate appetite and promote circulation.