1. Bean food (including soybean milk and soybean milk): It is rich in high-quality protein (30% ~ 45%) and contains more unsaturated fatty acids, calcium and vitamin B, so it is called "plant meat". The health benefits of these foods include lowering serum total cholesterol, lowering low-density lipoprotein, promoting normal cardiovascular function, preventing and treating osteoporosis, and blocking and inhibiting the growth of cancer cells. However, the intake of a large number of legumes is prone to flatulence, so people with indigestion should eat it intermittently and in moderation.
2. Cruciferae vegetables: including cauliflower, broccoli, cabbage, cabbage, etc. Its outstanding advantage is that it contains more vitamin C and carotene. For example, the vitamin C content in broccoli is 50 ~ 60 mg/100g, and the carotene content is also very high, reaching 72 10? Zi g/ 100g is the most common vegetable. In addition, cruciferous vegetables are also rich in alkaline elements (calcium, potassium, sodium, iron, etc.), which are alkaline foods and play an important role in maintaining acid-base balance in the body. They also contain a lot of dietary fiber, which helps prevent constipation. Recently, it has been found that these vegetables can also prevent the occurrence of cancer in lung, breast, esophagus, liver, small intestine, colon, bladder and other parts.
Third, milk: rich in high-quality protein and minerals, it is the best source of natural calcium and has a high digestion and absorption rate. Generally speaking, if the elderly can ensure 250g of milk every day, it will be beneficial to balanced nutrition, delay the speed of bone loss and prevent osteoporosis. The nutritional composition of yogurt is similar to that of fresh milk, but it can increase the acidity in the stomach, increase the activity of pepsin, inhibit the growth of intestinal Escherichia coli and promote digestion.
4. Marine fish: Fish, especially marine fish, have high protein content, are easy to digest and absorb, and have a good health care function. It is particularly beneficial to the elderly that unsaturated fatty acids in fish fat account for more than 80%, which has obvious health care effect and is mainly beneficial to reducing platelet coagulation and preventing atherosclerosis and thrombosis; In addition, there are many calcium, sodium, chlorine, potassium and magnesium in marine fish, which can promote the normal metabolism of human body.