1, protein

Elderly people protein synthesis capacity is reduced, the utilization rate is also low, so need to pay attention to supplement. Surveys show that in China's rural areas, the elderly quality protein intake is obviously insufficient. Generally speaking, protein is mainly divided into two categories, eggs, milk, fish, shrimp, lean meat, etc. is a source of animal protein, soybeans, nuts, cereals and other food is a source of plant protein.

2, calcium

Calcium not only affects bone health, but also plays an important role in cardiovascular, endocrine, nervous and muscular systems. Elderly people have a high demand for calcium, but surveys show that China's daily calcium intake per person is only about 500 milligrams, only half of the recommended amount. Food, milk, yogurt, cheese is recognized as a good calcium supplement, lactose intolerant people can choose yogurt.

3, vitamin D

Vitamin D can increase the body's absorption and utilization of calcium, if the long-term lack of may lead to chondropathy or osteoporosis. In recent years, it has also been found that vitamin D is helpful in preventing many types of cancer, immune system dysfunction, multiple sclerosis, depression and other multifaceted diseases.

Sources of vitamin D in the human body include milk, egg yolks, sea fish, mushrooms and other foods obtained in relatively small amounts. As the skin function of the elderly declines, the amount of vitamin D synthesized by themselves through sun exposure is limited, and extra attention needs to be paid to dietary supplementation.

Extended information

1, the elderly bad dietary habits

Smoking, alcohol addiction. The world scientific community has recognized that most of the cardiovascular disease and smoking. Long-term excessive alcohol consumption, on the other hand, can cause an increase in fatty tissue in the heart muscle, heart function is weakened, the heart becomes hypertrophic, especially for a long time a large number of people who drink beer, more likely to have this heart change.

2, dinner is too late.

The dinner time is too late, and is eating difficult to digest food, will aggravate the deposition of cholesterol in the arterial wall, promote the occurrence of atherosclerosis. Some people have done such an experiment: in the evening let the rats eat a high-fat diet, and then immediately go to sleep, these rats blood fat content rose sharply. If the same high-fat diet was eaten in the morning or at noon, it had little effect on the fat content of the blood.

3. Favoritism and picky eating.

Picky eating often results in incomplete absorption of nutrients. If the green leafy vegetables eat less, often occur vitamin C deficiency, and vitamin C can reduce cholesterol, reduce or prevent atherosclerosis. If you eat less soy products, you can not increase the excretion of cholesterol in the feces. There are people do not eat garlic, onions, think they have a special flavor, but do not know garlic, onions have a good role in reducing blood fat.

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