Principles of healthy eating and keeping in good health
1, drink plenty of water
Old people themselves have little water, so they are not as sensitive to thirst as young people. Therefore, we must pay more attention to drinking water in peacetime, and try to choose some light or boiled water. Don't wait until you are thirsty. Lack of water in the elderly will lead to metabolic disorder and even constipation.
2, the number should be less
If you want to be healthy, you should be hungry and cold. Old people should eat a variety of foods, but the amount of each food should not be too much, and each meal should be seven or eight points full.
3, the quality should be high
High quality does not mean high price, such as bean products, eggs, milk and so on are all high-quality foods, and the elderly should eat them regularly. Also pay attention to eat more fish and less meat. The main sources of sugar are staple food and fruits and vegetables. Try to reduce the consumption of refined sugar such as white sugar, brown sugar and granulated sugar.
4, food should be mixed
Around our lives, it can be said that no food can replace all the nutrients needed by the body, so we must eat more grains, fruits and vegetables, and other foods in our diet. In addition, we should pay attention to the collocation of meat and vegetables, the collocation of grain thickness and many other aspects.
5, the temperature should be hot
The best digestion and absorption process of food is carried out at a temperature close to body temperature. Old people have poor resistance to cold. Once they eat raw, cold and hard food, it will affect digestion and absorption, and even cause intestinal diseases. Therefore, the food for the elderly is mainly warm.
6, diet should be light
The dishes should be light and the taste should not be heavy. It is recommended that the daily salt content should not exceed 6 grams. It is suggested that the daily food composition of the elderly is: cereal150-250g, fish, shrimp and lean meat100g, 50g of beans and their products, about 300g of fresh vegetables, about 250g of fresh fruits, 250g of milk, 30g of cooking oil, 6g of salt and 25g of sugar. Drink less and drink enough.
7, the speed should be slow
Chewing slowly is good for digestion and absorption. Pay more attention especially when eating fish. Fish is easy to chew, digest and absorb because of its soft and tender meat. Protein content is high; Low fat content and other advantages, it is the first choice food for the elderly. However, due to the problem of fishbone, the consumption of many elderly people is limited. To solve this problem, we should first choose fish with fewer fishbones. When eating fish, it is best not to eat it with rice and steamed bread at the same time.
8. The food should be fragrant
Because the old-age fever reduces appetite, we must pay more attention to food production in peacetime. Color, smell and taste are the best match. At the same time, we should pay more attention to the eating environment. A clean, tidy and elegant environment can also effectively improve the elderly's interest in eating.
9. Fruits and vegetables should be fresh
Fresh and colored fruits and vegetables are rich in vitamins, minerals and dietary fiber, and fruits are also rich in organic acids, which can increase appetite and maintain the acid-base balance of body fluids.
10, the texture should be soft
Old people can't digest and absorb food well, so the texture of food is soft and rotten, and cooking methods such as steaming, boiling, stewing and stewing can be used. Choose foods that are coarse in fiber and unsuitable for chewing, such as fish with short fiber and tender meat; Milk, eggs and bean products are all the best choices.
Healthy eating habits
Mainly starchy food.
Starchy food is the main source of energy, and the daily diet should be based on these, for example, rice, bread, noodles, potatoes and so on. If you can, you can eat more grains, which is good for your health.
A light diet is advisable.
Daily diet should avoid frequent heavy taste, and it is best to give priority to light, which is conducive to maintaining health. Especially salt, we should try to reduce the intake.
Eat more fruits and vegetables.
Fruits and vegetables are rich in many vitamins and trace elements, which can provide necessary nutrition for body growth and keep a balanced diet.
Eat more fish
Fish contains a lot of protein and vitamins. Eating more fish can supplement more nutrition for the body.
Drink plenty of water
You should drink plenty of water every day to replenish your body's water, including boiled water, tea, juice, etc., but it is best to give priority to boiled water, which is the healthiest.
Pay attention to breakfast
Many people don't eat breakfast when they are busy, which is actually a very bad habit and will do some harm to their health. Breakfast is the most important meal in a day. You should not only eat it, but also eat it well.
Tips for healthy eating
1, rinse the meat with hot water
Spread a thick paper towel on the diced meat to absorb grease. If you want to go cleaner, you can put the meat in a colander and rinse it with hot water. Using this method, about half of the fat can be removed.
2. Change the cold dish into a cold dish.
It's not only the barbecue that has high calories, but the sauce will also bring a lot of calories to the original healthy cold salad. So, put the prepared sauce in a small bowl and dip it in the cut vegetables, so that all you need is the original 1/6.
3, some "vegetarian" dishes should be eaten "meat"
It is not good to eat too much oil, but it is even worse not to eat at all. Pumpkins and carrots contain a lot of beta-carotene, so you can't eat too lightly. Stir-fried with oil or cold salad is ok. If pumpkin is used to cook porridge, make sure there is oil in other dishes and let them meet in the stomach.
4, dinner should be a good fight for fat.
Some people don't eat fatty food for breakfast and lunch, and think that it is wrong to eat fatty food for dinner. Studies have shown that within a few hours after eating 50-80 grams of fat at a meal, the elasticity of blood vessels decreases and the blood coagulation factor rises sharply. So, even if you eat lightly during the day, don't try to compensate yourself at night.
5. Eat some high-fiber food before going to bed.
Judith wortmann, Ph.D., Massachusetts Institute of Technology, said: "Eating low-calorie carbohydrate snacks half an hour before going to bed will help you sleep." Eating cereal is the simplest way to supplement fiber, and most people's daily intake of fiber is only half of the body's need of * * * 25-35g * * *, so it is recommended to make a supplement at the last moment before going to bed. People who have seen health knowledge will see: