Old people often care about what is the best. Nutrition experts say that it is best to eat everything. When all kinds of foods are eaten scientifically in proportion, they are the most nutritious and comprehensive. Scientists have listed more than 40 kinds of essential nutrients, which should be balanced according to a certain proportion. Long-term excess or deficiency of any nutrient will affect the absorption and utilization of other nutrients and affect health.
According to the diet proportion formulated by experts, we have formulated recipes for the elderly:
25% of cereals, 5% of potatoes, 3% of eggs, 5% of fish, 65,438+05% of beans and bean products, 25% of vegetables, 65,438+00% of fruits, 2% of seaweed and 65,438+00% of fresh milk and dairy products.
Heat balance: the daily heat consumption of the general elderly: 60-70 years old 1700-2000 kcal; Over 70 years old, 1500- 1800 kcal. Old people would rather consume less calories every day than exceed this standard. 1g protein can generate about 4 kilocalories, 1g fat can generate about 9 kilocalories, and 1g carbohydrate can generate about 4 kilocalories. Grain contains about 7- 10% protein and 75% sugar, and lean meat contains about 15-20% protein. Animal oil or vegetable oil is a high-calorie food, and sugar is the fastest food to supplement calories. When you feel hungry and lack of calories, you can quickly solve the problem by eating some bread, biscuits, other sweets or a small amount of sweets.
Acid-base balance: food can be divided into acidity and alkalinity. Long-term acid-base imbalance or short-term serious imbalance is not good for the body and needs to be considered in diet. Sometimes you can also use the acidity and alkalinity of food to adjust some discomfort of the body. For example, when people feel stomach acid, they can eat some alkaline foods to neutralize and relieve it.
In addition, we should also consider the mutual collocation of food performance. For example, when you eat fatter meat, you can reduce the harm caused by high fat by eating it with foods that can clear blood fat and lower cholesterol, such as onions and kelp. Refined rice and flour can be eaten with coarse grains such as beans and corn flour, and their nutritional value can be greatly improved. Animal foods such as fish are prone to phlegm and fire. If eaten with plant food, it can not only avoid these disadvantages, but also play a complementary role in nutrition.
In the diet of the elderly, besides paying attention to balance, we should also pay attention to: don't have too much heat energy, avoid obesity, reduce the workload of digestive organs, and don't cause heart involvement; Eat mainly lean meat, and remove the capsule, fascia and blood vessels. It is best to boil, steam, stew or make broth. You can eat 4-5 meals a day, and eat 7 points full for each meal; Older people over the age of 65 should eat foods similar to those of children aged 5-6, and should eat more soft foods, such as vegetable puree, soup and juice. And it is best not to eat fat meat, heavy oil snacks, fried cakes, glutinous rice cakes, zongzi and hard fruits. Milk, shrimp skin and kelp are rich in calcium, fish, eggs, milk and beans are high in phosphorus, and animal viscera, egg yolk, fish and aquatic products are high in iron. You can eat more of these foods. However, salt can easily lead to the increase of cardiovascular diseases, so it is appropriate to limit the intake and control it at 2-5 grams per day.
More specific recipes
This recipe provides 1800 kcal of energy and 65 grams of protein. Other nutrients meet the needs of the elderly.
Breakfast rolls (50g of standard flour), milk (200g of milk).
Noodle cake for lunch (standard flour 150g), fried shredded pork with leek (pork 25g, leek 120g and vegetable oil 8g), three shredded shrimps (shrimp skin 10g, spinach 50g, potato 70g, carrot 80g and vegetable oil 5g) and oyster sauce (80g).
Dinner rice (rice 100g), onion and pepper hairtail (hairtail 75g, onion, ginger, pepper, vinegar, sugar and vegetable oil 6g), Chinese cabbage and mushroom soup (Chinese cabbage 70g, mushrooms 10g, vermicelli 20g, oil 1g, soup 300g).
After 50 grams of oranges.
Thermal energy distribution of three meals for the elderly: breakfast accounts for 30%, lunch and dinner account for 35% respectively.
Garlic porridge for reducing blood lipid and preventing coronary heart disease
Raw materials: garlic 10 tablet, japonica rice 100g.
Peel garlic 10 slices, boil them in boiling water for 1 min, then take them out, then take japonica rice100g, and put them in the boiled garlic water to cook porridge. When the porridge is almost cooked, put the garlic back into the pot to cook porridge, which can be taken in the morning and evening.
Efficacy Garlic contains garlic essential oil, and the mixture of sulfur-containing compounds can reduce blood lipid and dissolve thrombus in blood vessels, so garlic has the function of preventing and treating hyperlipidemia, coronary heart disease and hypertension.
The diet collocation of the elderly should pay attention to:
The digestive function of the elderly is reduced, and the cardiovascular system and other organs have different degrees of changes. For the health of the elderly, the meals of the elderly should be specially prepared with eight characteristics, namely, fragrant, good, miscellaneous, sparse, fine, rotten, hot and light.
Old people have poor taste and appetite, and often feel lack of taste when eating. Therefore, cooking for the elderly should pay attention to color, fragrance and taste.
The metabolism of the elderly is catabolic, so more protein is needed to compensate for the consumption of tissue protein. If you eat more chicken, fish, rabbit, mutton, beef, lean pork and bean products, the protein contained in these foods is high-quality protein, which is rich in nutrition and easy to digest.
Protein, fat, sugar, vitamins, minerals and water are six essential nutrients, which are widely found in various foods. In order to absorb nutrition in a balanced way and keep healthy, we should eat a variety of foods. If possible, keep about 10 kinds of main and non-staple foods every day. Fresh vegetables are healthy friends of the elderly. They are not only rich in vitamin C and minerals, but also contain more cellulose, which plays an important role in protecting the cardiovascular system and preventing cancer and constipation. The daily intake of vegetables should be no less than 250g.
Few studies show that overeating is harmful to health, and it is appropriate for the elderly to be full at eight or nine points per meal, especially dinner.
Most elderly people have bad teeth. If they can't chew it completely, they will swallow it, which will be harmful to their health over time. Therefore, the food should be fine, the meat should be made into minced meat, and the chewy things should be crushed. Chew slowly when eating to reduce the burden on the stomach and promote digestion.
To rot, the teeth of the elderly often loosen and fall off, the masticatory muscles weaken, the secretion of digestive juice and digestive enzymes decreases, and the gastrointestinal digestive function decreases. So the food should be soft and rotten.
Old people who want to be hot have poor cold resistance. If they eat cold food, it will cause the blood vessels in the stomach wall to contract, reduce blood supply, and reflexively cause the blood circulation of other internal organs to decrease, which is not good for health. Therefore, the diet of the elderly should be a little hot and suitable for eating at the entrance.
Some old people have a strong taste. As we all know, eating too much salt will increase the burden on the heart and kidneys and easily lead to an increase in blood pressure. For the sake of health, the elderly generally eat 6 to 8 grams of salt every day.