1 and breakfast arrangement for 60 years old

Breakfast schedule: Breakfast should not be cooked too early. The best breakfast time for the elderly is at 7: 00 or 8: 00 in the morning, because people's biological clock has certain rules with the external natural environment, and the digestive system generally wakes up at 7: 00 or 8: 00 the next morning. If you eat breakfast too early, it will interfere with the reasonable rest of the gastrointestinal tract, which will increase the burden of the gastrointestinal tract in the long run.

Breakfast recommendation: fresh meat buns, buns made of flour, minced meat, winter bamboo shoots and mushrooms; Stir-fried dried asparagus, dried asparagus tofu, carrots and mushrooms; Oatmeal porridge, oatmeal, shredded ham, carrot powder and coriander are cooked together; Assorted pickles, Chinese cabbage, pickled mustard tuber, cucumber, pepper, etc. Wonton with vegetable meat is made of flour, minced meat, pickled cabbage, mushrooms and ginger. Ginkgo cake: glutinous rice, japonica rice, ginkgo, walnuts, raisins.

Dietary arrangement of three meals a day for 60-year-old people

2. Lunch arrangements for 60-year-olds

Lunch arrangement: protein (supplemented by protein and supplemented by protein) (protein products and protein materials) and foods with high bile content such as meat, fish, eggs and bean products should be eaten. Because the high quality and high protein in this kind of food can increase tyrosine in the blood, keep the brain sharp and play an important role in understanding and memory. It is advisable to eat more foods with low fat content such as lean meat, fresh fruit or fruit juice, and ensure a certain amount of high-quality protein such as milk, soybean milk or eggs, which can make people react flexibly and think quickly.

It should be noted that carbohydrates should be avoided in lunch, such as eating rice, noodles, bread and desserts rich in sugar and starch, which will make people feel tired and difficult to concentrate on their work. Avoid replacing lunch with convenience foods, such as instant noodles, western-style fast food and other foods with low nutritional content.

Dinner arrangements for 60-year-olds

Old people should eat more food containing tryptophan when eating dinner. Among all tryptophan foods, millet contains the most abundant tryptophan, so it is a good idea to add some millet to the staple food of dinner, which will help increase the amount of tryptophan entering the brain. In addition to millet, the tryptophan content in vegetables such as pumpkin seeds, yuba, bean curd skin, shrimp, laver and black sesame is also high.

In addition, foods containing vitamin B should be prepared for dinner. There is a synergistic effect between vitamins, which can regulate metabolism and enhance the function of nervous system.

Dietary precautions for the elderly

1. light diet, less salt, no salt: Chinese medicine has advocated light diet since ancient times, which is the same as western medicine. If the diet of the elderly is too salty, the body may consume too much salt, which will lead to an increase in the incidence of hypertension and affect the function of the heart and kidneys.

Dietary arrangement of three meals a day for 60-year-old people

2, food needs to be diversified, avoid partial eclipse: for the elderly, food intake must be diversified and balanced. So it is conducive to longevity. On the contrary, it will lack some nutrition. The elderly should eat more coarse grains and strengthen calcium supplementation.

3, eat fresh and hygienic food, avoid supercooling or overheating: supercooled or overheated food will not only stimulate the mucosa of the esophagus but also stimulate the mucosa of the digestive tract, thus affecting digestion and absorption. Middle-aged and elderly people should also eat more vegetables and fruits, because they are rich in vitamins, minerals and other nutrients, which are good for health and longevity.

4, don't overeat, chew slowly: with the growth of age, the digestive ability of the elderly declines, and the gastrointestinal adaptability is also poor, so don't overeat. Old people should eat less and eat more. Develop a good habit of chewing slowly.