2. Eat miscellaneous beans: Add miscellaneous beans such as adzuki beans, mung beans and cowpeas when cooking porridge, which not only improves the taste, but also increases the content of protein and minerals. Beans can also be stewed into bean stuffing and made into delicious bean buns. Especially mung beans can be used in summer. Mung bean can clear away heat and toxic materials, relieve summer heat and quench thirst, promote fluid production and quench thirst, and thicken the stomach, which contains a lot of protein, carotene, vitamin E, calcium, iron and zinc. Old people can cook a pot of mung bean soup in summer and let it cool as a drink, which not only relieves summer heat and quenches thirst, but also has rich nutrition, which is better than many commercially available drinks.
3. Eat soybeans and bean products often: soybeans are rich in nutrients, but the whole beans are not easy to chew and digest after cooking, so they must be cooked. There are saponins in soybean, which can inhibit lipid peroxidation and delay aging. Daidzein and Daidzein in soybean can obviously increase coronary and cerebral blood flow, reduce myocardial oxygen consumption and coronary vascular resistance, and improve myocardial nutrition. Flavonoids in soybean have good health care function. Bean products such as smoked dried bean curd, shredded bean curd, yuba and vegetarian chicken are all foods with high content in protein, and they are high-quality protein with more calcium. The protein of tofu is easy to digest and absorb, which is suitable for the elderly.
4. Appropriate consumption of livestock, poultry and fish: Most poultry meat contains more protein and less fat, and livestock meat is more suitable for the elderly. Poultry meat is tender and easy to digest. Fish is easier to digest than livestock and contains more protein. There are eicosapentaenoic acid and docosahexaenoic acid in marine fish, which have certain effects on preventing and treating hyperlipidemia and atherosclerosis. Marine fish contains more iodine and shrimp skin contains more calcium, which is suitable for many purposes.
5. Eat eggs in a limited amount: eggs contain high nutrition in protein, and egg yolk contains a variety of minerals and vitamins; The disadvantage is the high cholesterol content in egg yolk. Therefore, middle-aged and elderly people should eat an egg every day or every other day.
6. Eat more vegetables: vegetables are an important source of several vitamins, such as carrots containing carotene and vitamin A, bitter gourd containing vitamin C, and a large amount of dietary fiber in vegetables can stimulate intestinal peristalsis and prevent constipation in the elderly. Auricularia auricula and laver are also high in iron, and the elderly, especially women, have a high incidence of anemia, so they should eat more. Garlic, onions, tomatoes and other vegetables also contain vitamin P, which is similar to vitamin C and has antioxidant effect. Garlic, mushrooms and laver also have the effect of lowering blood cholesterol. In addition, garlic can also prevent gastrointestinal cancer, so eat more. Eating cucumbers and tomatoes raw can reduce the loss of nutrients in cooking.
7. Nuts and fresh fruits: Acidic fruits contain a lot of vitamin C. Organic acids such as malic acid and citric acid in fruits can promote the secretion of digestive juice. Kiwi contains a lot of vitamin C, which can prevent gastric cancer. Hard-shelled nuts are high in protein and fat, and some nuts such as fried melon seeds are also high in calcium, iron and zinc.
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