Healthy life is what everyone is paying more attention to now. If you want to live a healthy life, the first thing you must pay attention to is of course health preservation. When talking about health preservation, many people may think of the elderly. That is wrong. Nowadays, many young people are also paying attention to it. Maintaining health, of course, a reasonable diet is indispensable for maintaining health. Diet plays a very important role in human health, so how to eat a reasonable diet?
1. Reasonable diet and healthy life
The diet should be mainly based on cereals, eat more fruits, vegetables and potatoes, and pay attention to the combination of meat and vegetables. Cereals can not only provide sufficient energy, but also avoid excessive fat intake, and are beneficial to the prevention of cardiovascular and cerebrovascular diseases, diabetes and cancer. The "Dietary Guidelines for Chinese Residents" states that adults should consume 250 to 400 grams of cereals every day. Vegetables and fruits are important sources of vitamins, minerals, dietary fiber and phytochemicals. Potatoes are rich in starch, dietary fiber and a variety of vitamins and minerals. Vegetables, fruits and potatoes play an important role in maintaining good health, maintaining normal intestinal function, improving immunity, and reducing the risk of chronic diseases such as obesity, diabetes, and hypertension. The "Dietary Guidelines for Chinese Residents" points out that adults should eat 300 to 500 grams of vegetables and 200 to 400 grams of fruits every day. A diet composed of a variety of foods can meet the various nutritional needs of the human body, achieve the purpose of reasonable nutrition and promote health.
Eat milk, beans and their products regularly. Drinking milk for children and adolescents is beneficial to their growth and development and bone health, thereby delaying the onset of osteoporosis in adulthood; drinking milk for middle-aged and elderly people can reduce bone loss and is beneficial to bone health. It is recommended that each person drink 300 grams of milk or an equivalent amount of dairy products per day. People with high blood lipids and overweight and obesity should choose reduced-fat, low-fat, skimmed milk and their products. Soybeans are rich in high-quality protein, essential fatty acids, B vitamins, vitamin E, dietary fiber and other nutrients. They also contain phospholipids, oligosaccharides, isoflavones, plant sterols and other phytochemicals needed by the human body. It is recommended that each person consumes 30 to 50 grams of soybeans or an equivalent amount of soy products per day.
Meals should be light and less salty. Excessive salt intake is closely related to the prevalence of hypertension. Fat is one of the important sources of energy for the human body, but excessive fat intake can increase the risk of obesity, hyperlipidemia, atherosclerosis and other chronic diseases. It is recommended that the daily cooking oil consumption per person should not exceed 25 grams; the salt intake should not exceed 6 grams (including the salt content in soy sauce, pickles, and sauces).
2. How to eat a reasonable diet for the elderly
1. Food should be of a balanced thickness, soft, and easy to digest and absorb
Coarse grains are rich in B vitamins, dietary fiber, Potassium, calcium, phytochemicals, etc. The physiological functions of the digestive organs of the elderly decline to varying degrees, with weakened chewing function and gastrointestinal motility, and reduced secretion of digestive juices. Therefore, the elderly should choose a combination of thickness and thickness of food, and the food should be cooked soft and easy to digest and absorb.
2. Reasonably arrange diet and improve quality of life
Families and society should ensure their diet quality, dining environment and eating mood from all aspects, so that they can get abundant food and ensure their needs Adequate intake of various nutrients can promote the physical and mental health of the elderly, reduce diseases, delay aging, and improve the quality of life.
3. Pay attention to the prevention of malnutrition and anemia
Old people over 60 years old may reduce the amount of food they consume due to changes in their physical, psychological and socioeconomic conditions. Malnutrition. In addition, physical activity decreases with age, and due to dental and oral problems and poor mood, it may lead to loss of appetite, reduced energy intake, and reduced intake of essential nutrients, resulting in malnutrition. The prevalence of underweight and anemia among people over 60 years old is also much higher than that among middle-aged people.
Whether you are old or young, in order to maintain good health you should pay attention to a reasonable diet. A reasonable diet is a scientific method of health preservation and can prevent some diseases. Don’t be picky about food, and eat on time. When dining, especially the elderly whose physical fitness is in decline, they must pay attention to a reasonable diet to prevent the emergence of diseases.