As people age, various physical problems appear, such as high blood pressure, high blood lipids, high blood sugar, high uric acid, etc. The result was that I couldn’t eat this, and I didn’t dare to eat that. Gradually, my appetite became worse and worse, and my health became worse and worse.

Therefore, the elderly need to pay more attention to their daily meals. They cannot skip this or that. They must make a reasonable combination to ensure adequate nutrition.

1. The metabolism of the elderly decreases, so the nutritional requirements also decrease

The catabolism of the elderly increases and the anabolism gradually slows down, and they are prone to hypoalbuminemia and nutritional anemia. etc., so the protein needs of the elderly are not lower than those of adults. The elderly may suffer from varying degrees of anemia due to insufficient iron absorption, hematopoietic mechanism, vitamin C and other trace elements. Therefore, it is also important to ensure adequate nutrition such as iron, vitamin D, and B vitamins. Therefore, in order to ensure the health of the elderly and delay aging, we need more adequate nutrition.

2. People no longer need to care about their weight and body shape when they get old

To a certain extent, obesity is also a chronic disease, and many common chronic diseases are related to it. Such as high blood pressure, fatty liver, diabetes, gout, arthritis, etc. Therefore, the weight of the elderly should be maintained at a normal and stable level. Too high or too low weight will affect health.

3. The elderly have no problem with their weight and can eat whatever they want.

Even if your weight is in good shape, a poor diet will also increase the risk of many chronic diseases. For example, a diet rich in saturated fatty acids increases the risk of cardiovascular disease. Therefore, even if you don’t have a weight problem, you can’t just eat whatever you want. A reasonable diet is the foundation of health. It can not only meet our daily physiological needs of nutrients, but is also conducive to self-health management and the prevention of chronic diseases.

4. The more calcium, the better

Calcium is absorbed through the gastrointestinal tract and enters the blood to form blood calcium (that is, the calcium content in the blood). It is then metabolized by the bones and converted into blood. Calcium deposits calcium salts to form bones. But it doesn’t mean that the more calcium you eat, the more bones you will form. The amount of calcium in the blood must be maintained at a certain level, neither too much nor too little. Excessive calcium supplementation and excessive calcium content in the blood can lead to hypercalcemia and complications such as kidney stones and vascular calcification. Therefore, calcium supplementation should be appropriate!

5. It is healthier for the elderly to be vegetarians

If the elderly are vegetarians for a long time, they may not be able to meet the normal nutritional needs of the body. Because vegetarian diets usually lack hematopoietic trace elements cobalt, manganese, iron, copper, and vitamin B12, it can easily cause memory and immunity decline, edema, and metabolic disorders; vegetarian diets can also cause insufficient intake of protein and good fats. Therefore, if the elderly want to maintain a strong body, it is best to eat a reasonable diet with a good mix of meat and vegetables to avoid diseases.

1. Eat a diverse diet, with a combination of thickness and thickness

According to the recommendations of the 2016 "Dietary Guidelines for Chinese Residents", the average daily intake of food reaches more than 12 types. The most suitable diet is 6 points of whole grains and 4 points of fine grains. It is best to eat 50-100g of whole grains every day. You can arrange one meal of mainly refined grains and one meal of mainly coarse grains in your daily diet; you can also mix and match coarse grains and fine grains in the same meal. For example, the Laba porridge and eight-treasure porridge that we often eat are good food mixed with coarse and fine grains.

2. Eat beans and soy products regularly to supplement protein

Soybeans are rich in high-quality protein (35 40), rich in lysine that cereal proteins lack, and are related to cereals. An ideal protein-complementing food, the amino acid composition is very close to the needs of the human body and is a high-quality protein. Soy products have a high protein content. For example, the protein content of dried tofu is as high as 20, which is almost the same as beef.

Soy products can not only supplement high-quality protein, but also supplement calcium.

3. Drink milk every day to prevent diseases and supplement calcium

Normal people are recommended to drink 200-250 ml of milk for breakfast and 100-125 ml of yogurt for lunch; people with lactose intolerance can Choose fermented milk products such as yogurt and cheese, or low-lactose milk. Do not drink milk on an empty stomach. Since the fat content in whole milk is relatively high, elderly people suffering from hyperlipidemia or arteriosclerosis are suitable to choose low-fat milk or skim milk with lower fat content, which can not only supplement high-quality protein, but also control fat and Cholesterol intake. In addition, not everyone is suitable for drinking milk. For example, patients with chronic bronchitis should limit their intake of dairy products.

4. Poultry, livestock and aquatic products, just in moderation

The Chinese Nutrition Society recommends that people over 65 years old should consume an average of 40-50g of animal food every day: 40-50g of aquatic products, livestock and poultry meat Category 40-50g, eggs 40-50g, the average daily intake of animal food is 120-150g. It is recommended to eat animal offal food 2 to 3 times a month, about 25g each time, to reduce the risk of anemia. These foods should be dispersed in various meals every day and try to avoid concentrated consumption. It is best to eat meat and eggs every day to better play the complementary role of protein.

5. Eat a light diet, vegetables and fruits

People's taste is gradually developed. If you have a heavy taste, you need to gradually change your eating and cooking habits. For details, please refer to: How to eat lightly?

Fresh vegetables and fruits are an important source of vitamins, minerals, dietary fiber and plant compounds. Studies have found that elderly people can maintain their health by appropriately increasing their intake of vegetables and fruits, and can effectively reduce the risk of chronic diseases such as cardiovascular disease, lung cancer, and diabetes.

To summarize, bad eating habits can cause nutritional imbalances, which in turn can lead to the occurrence and development of many nutrition-related diseases. Therefore, it is recommended that the elderly should: balance their diet, prevent nutritional deficiencies, and maintain an appropriate weight.

We must combine our personal eating habits, scientifically combine meals, and maintain a positive and optimistic attitude, so that we can delay aging and live a healthy and exciting life!

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