Form of healthy recipes for three meals a day for middle-aged and elderly people. Compared with young people, middle-aged and elderly people have lower physical resistance, so they should eat healthily for three meals a day. I have collected and sorted out the information about the healthy recipe table for three meals a day for middle-aged and elderly people. Let's take a look.
Three meals a day healthy recipe form for middle-aged and elderly people 1 1. Three meals a day healthy recipe form for elderly people
In the healthy recipe table of three meals a day for the elderly, you can eat steamed bread and milk with egg flowers for breakfast, and at the same time, you can add some fruits in the morning, such as apples, lunch, rice, boiled hairtail with green onions, radish sliced soup, fried pumpkin, bananas at noon, oatmeal, lean tomato sauce and fried soybeans for dinner.
According to the standard nutritious food of China residents' reference intake of dietary nutrients, the average daily requirement of each person for various nutrients is designed for catering. The supply of dietary heat and various nutrients accounts for about 30% of the total daily requirements, lunch accounts for 40%, and dinner accounts for 30%. Each person needs about 2,000-2,400 kilocalories per day, of which 12- 15% comes from protein, 25-30% comes from fat, and 60-65% comes from carbohydrates, so in general, this healthy diet table for three meals a day for the elderly is very reasonable.
Two, middle-aged people three meals a day healthy recipe form
Breakfast millet porridge (50 grams of millet) flower rolls (50 grams of standard flour) salted duck eggs (50 grams).
Lunch rice (japonica rice 110g), stir-fried minced pork peas (30g of fat and lean pork, peas110g, 5g of vegetable oil, monosodium glutamate and salt), stir-fried shredded pork celery (20g of lean pork, celery/kloc-0)
Dinner steamed bread (standard flour110g), stir-fried mutton with onion (50g of lean mutton, 25g of green onion, 6g of vegetable oil, and a proper amount of salt) mixed with spinach (spinach110g, sesame sauce10g, monosodium glutamate, and salt). Watermelon 2 10/0g later.
Middle-aged people are different from the elderly. Middle-aged people need more energy, and their consumption is more than that of the elderly. Therefore, they need more energy than the elderly. The diet health of middle-aged and elderly people is very important, and their eating habits are accumulated over time. Only by eating well can they be healthy.
Three meals a day for middle-aged and elderly people healthy recipe form 2 How to arrange three meals a day for the elderly reasonably?
1, breakfast arrangements for the elderly
Breakfast schedule: Breakfast should not be carried out too early, and the best breakfast schedule for the elderly is at 7: 00 or 8: 00 in the morning, because people's physiological biological clock has a certain routine with the external natural environment, and the digestive system usually "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 in the long run and increase the burden on the gastrointestinal tract.
Breakfast recommendation: steamed buns with fresh meat, steamed buns made of flour, minced meat, winter bamboo shoots and mushrooms; Stir-fried dried asparagus bean, dried asparagus bean curd, carrot and mushroom; 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, made of flour, minced meat, pickled Chinese cabbage, mushrooms and ginger; Ginkgo cake: glutinous rice, japonica rice, ginkgo, walnuts, raisins.
2. Lunch arrangements for the elderly
Lunch arrangement: protein, meat, fish, eggs and soybean products with high choline content 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 carbohydrate 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 it is difficult to concentrate on work. Avoid eating convenience foods instead of lunch, such as instant noodles and western-style fast food, which have low nutritional content.
3. Dinner arrangements for the elderly
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 main food for dinner, which is conducive to increasing the amount of tryptophan entering the brain. Besides millet, tryptophan content in pumpkin seeds, yuba, bean curd skin, shrimp, laver, black sesame and other vegetables is also very high.
In addition, it is advisable to prepare more foods containing vitamin B in the food for dinner. Vitamins have synergistic effects with each other, which can regulate metabolism and enhance the function of the nervous system.
Health care knowledge of middle-aged and elderly people
The health care of middle-aged and elderly people is different from other people, because the middle-aged and elderly people are weak and can't exercise as vigorously as young people. Health care knowledge of middle-aged and elderly people mainly includes the following points.
(1) Eat reasonably. Eat less and more meals, and eat low-fat foods with balanced nutrition.
(2) Drink properly. Drink more water and less alcohol.
(3) Quit smoking. Quit smoking sooner or later. Smoking will increase the chance of heart disease or cancer and shorten life expectancy.
(4) take a walk. Walking is a better way to keep alert, flexible and healthy. Fresh air is better than tonic.
(5) Seek more fun and keep in touch with family, friends and neighbors. Remember to live, learn and teach.
(6) positive and confident. Cheerful optimism makes people easy to get close to you.
(7) always be careful. Your life and other people's lives depend on your clear mind and clear vision.
Exercise is good for you. Not too strenuous exercise is good for your health, and it can also bring you into contact with other people. Swimming and adaptive exercise are particularly recommended.
(9) drugs. Do not abuse antidepressants and sleeping pills. Only take the medicine recommended by the doctor.
How do middle-aged and elderly people keep fit?
After the old man retires from his post, how can he make his old age meaningful and how can he keep his health and longevity? In fact, it is very simple. The key is to have a good mental state. Have "six interests".
First, interest
A good attitude is the foundation of health, so as to be full of energy, cheerful, selfish and selfish, and let nature take its course. In addition, we should make our old age life more meaningful, and integrate our residual heat and interest into a stable and harmonious family and social life.
Second, fun
Get along with people around you in a big social family, and you will find more fun in life. Many old people can find and create by themselves, such as playing chess, painting and calligraphy, making new and old friends and taking part in sports. Planting flowers and raising birds, fishing and collecting; Or have fun with grandchildren and enjoy family happiness with children; Get along with your wife, value late love, communicate frequently, and hum and sing the old tune in leisure. With this kind of fun, life is more fulfilling.
Third, childlike interest
It is a blessing for the elderly to introduce innocent and lively childlike interest into their old age and maintain a childlike psychological state. In a person's life, unpleasant things or hard things are inevitable, but as long as he can adjust himself, be as carefree as a child and keep childlike innocence, it is a healthy temperament.
Fourth, interest
At all times and in all countries, many old people's dreams in their later years have come true when they were young, which can be described as a late bloomer. This kind of interest, with ideals and pursuits, gives full play to one's wisdom and strength, and the spirit of diligence, diligence and idleness is an important factor for health and longevity.
Fifth, humor
Humor is a unique art and a "worry-relieving agent" in life. When you encounter troubles, boredom or embarrassment, deal with humor and wit, absorb the mental and nutritional balance from humor, have fun and laugh it off. In this way, you can always laugh and be young, which can benefit your health and make you feel comfortable.
Six, pretty and interesting
That is, getting old is pretty. Some people mistakenly think that beauty modification is a matter for young people. When people are old, they just need to eat and wear warm clothes. In fact, the pursuit and attention of beauty by the elderly is conducive to physical and mental health. Because proper dressing can bring vitality to the life of the elderly, thus producing a sense of self: I am not old, but still young. This kind of mood is more conducive to health and longevity.
What do middle-aged and elderly people eat for health?
Middle-aged and elderly people should choose suitable foods for health preservation, and middle-aged and elderly people should eat the following foods for health preservation.
1, iron-rich food
Iron is an important raw material for human hematopoiesis, and red blood cells in the blood are responsible for the transport and metabolism of oxygen in the body. To turn protein, carbohydrates and fats into heat, you need enough oxygen to burn them. If the body lacks iron, it is easy to suffer from iron deficiency anemia; And the lack of tools to transport oxygen, the final result is not enough heat production, easy to feel cold.
Therefore, middle-aged and elderly people who are afraid of cold should eat more iron-rich foods in winter, such as animal liver, beef, fish, eggs, black fungus, jujube, milk and bean products, in order to improve their resistance to cold.
2. Foods rich in vitamins
Low temperature will accelerate the metabolism of vitamins in the body, and should be supplemented in time in the diet. For example, vitamin A can enhance the cold tolerance of human body; B vitamins are beneficial to normal metabolism; Vitamin c can improve the adaptability of human body to cold; Vitamin E can make blood circulation smooth and adjust the hormone balance in the body.
Therefore, the intake of foods rich in vitamin A such as animal liver, carrots and pumpkins, foods rich in B vitamins such as fresh rice flour and coarse grains, foods rich in vitamin C such as fresh vegetables and fruits, nuts such as sunflower seeds, walnuts and black sesame seeds, and foods rich in vitamin E such as marine fish and bean products can be increased.
3. Foods rich in minerals
Carrot, sweet potato, green vegetable, Chinese cabbage, lotus root, cauliflower, green onion, potato and other root vegetables contain a lot of minerals, which can be mixed with meat to keep out the cold. You can eat more calcium-rich foods such as milk, bean products, shrimp skin, oysters, sardines, shrimp, etc. Regular consumption is also of great benefit to enhancing the cold resistance of the human body.