It is well known that when people reach old age, their body organs and functions gradually deteriorate, which is an objective law that no one can stop. Therefore, all kinds of diseases will unconsciously find their way to the body.　Disease prevention, focusing on the usual health and health care, especially healthy diet lies in a balanced diet. If you can achieve a balanced diet, nutrition is neither lack nor excess, is the key to a healthy diet.

Health experts advocate to the elderly friends "healthy diet ten reminders", such as the elderly friends can do, will be of great benefit.

Reminder one: the amount of food to be less.

Eating rather less than more, rather hungry than full. Excess will exceed the digestive capacity of the gastrointestinal function, affecting the digestive function of the stomach and intestines, resulting in indigestion. Studies have shown that over-eating is harmful to health. Guangxi Bama Yao Autonomous County, one of the longevity of the people's way of life is to eat only eight minutes full. Elderly people should be seven or eight minutes full at each meal, especially dinner eating too much is a cause of coronary heart disease, atherosclerosis.

Reminder two: eating should be slow.

According to survey observations, some older people are used to eating too fast, without much chewing and then swallowed. This is not good for health. Eating process is too fast, the food is not fully grinding and mixing with saliva, will cause mechanical damage to the esophagus and mucosa or increase their burden. Elderly people should chew and swallow slowly to reduce the burden on the stomach and intestines and promote digestion.

Reminder 3: Quality should be good.

In the diet of the elderly, protein supply is very important. The elderly should eat some chicken, fish, rabbit, lamb, lean pork and soy products, these foods are nutritious, easy to digest and absorb, and can provide the body with the required high-quality protein.

Reminder 4: meals should be fragrant.

Because of physiological changes, the elderly sense of taste, appetite is poor, eating often feel the lack of flavor. For the elderly, the taste of the meal should be palatable, and should be color, taste and aroma with appropriate, in order to enhance appetite.

Reminder 5: dishes should be light.

Scientific studies have confirmed that more salt will increase the burden on the heart, kidneys, easy to cause blood pressure. Elderly dishes must be lighter, lighter, generally eat 6 grams of salt per day should be appropriate.

Reminder six: food variety.

The body's six essential nutrients: protein, fat, sugar, vitamins, minerals and water, these nutrients are present in a variety of foods, in order to balance the absorption of nutrients, to maintain good health, a variety of foods to eat, avoid partiality, picky eaters, every day, the main food should be maintained in more than 10 kinds.

Reminder seven: vegetables should be more.

Scientific research has found that the human body tissues, organs function of the decline, aging, and vitamin deficiency and low utilization rate related to the elderly in the nutritional supply, to have sufficient vitamins. Fresh vegetables is a healthy friend of the elderly, it is not only rich in vitamin C and minerals, there are more fiber, to protect cardiovascular and anti-cancer, anti-constipation has an important role. The elderly daily intake of vegetables should be no less than 250 grams, and vegetable varieties should be diversified, vitamin supply is comprehensive.

Reminder eight: fruit to eat.

Some elderly friends think that eating vegetables do not need to eat fruit, vegetables instead of fruit, this is wrong. Various fruits are rich in water-soluble vitamins and metal trace elements, these nutrients for vitamins body fluids have a great role in the acid-base balance, which means that vegetables and fruits each have their own role, is not a substitute. In order to maintain health, it is best to eat fruit after each meal.

Reminder nine: rice to rotten.

According to the survey, many elderly people have periodontitis, loose teeth, loss, chewing muscle weakening, digestive juices and digestive enzyme secretion is reduced, the gastrointestinal function is also reduced. In order to be easily digested and absorbed, meals must be made softer and more rotten.

Reminder 10: Diet should be hot.

Eating cold food can cause vascular wall contraction, blood supply is reduced, affecting the health of the body, leading to the occurrence or aggravation of disease. In particular, some of the elderly are weak and sickly, poor resistance to cold, such as not paying attention to eating hot meals, more serious harm to the body. The elderly diet should be a little warmer, in order to eat suitable for the mouth.

(Editor Tang Zhihui)