Suitable for the elderly to eat snacks
1, chestnut
Chestnut known as the "king of thousands of fruits" reputation, mellow and sweet taste is always memorable.
With age, the elderly body functions have declined, and chestnuts can strengthen the spleen, stomach, blood, blood, kidney deficiency also has a good effect, which is the elderly kidney deficiency, diabetic patients is very big help. Therefore, the sugar fried chestnuts are available for the elderly to choose a good snack.
2, sunflower seeds
Sunflower sunflower born to the sun, where the sun turns to where it follows, it sucks the sun's essence of the most, and thus the sunflower seeds have a good role in supplementing the sun. Sunflower seeds contain vitamin E, is a powerful antioxidant, can protect blood vessels, promote metabolism, enhance the body's resistance, improve the elasticity of blood vessels, delay cellular aging, and help to slow down the development of atherosclerosis. There are fine arteriosclerosis and caused by insomnia, forgetfulness, palpitations, chest tightness and other diseases of the elderly, you can eat raw sunflower seeds.
3, jujube
Elderly people can eat jujube as a snack, on the one hand, jujube rich in carbohydrates, can be in our hunger when replenishment of energy, so that we maintain a good "fighting force", and which is rich in dietary fiber can provide a sense of satiety, help relieve hunger.
On the other hand, compared to cookies, bread, pastries, custard pie and other snacks, although they contain a lot of carbohydrates, but dates are basically no fat, trans fatty acids and food additives, and dietary fiber content is rich. Elderly people eat dates as a snack, both healthy and will not take in too much energy.
4, peanuts
Ancient people called peanuts for the fruit of longevity, per 100 grams of peanuts containing 104.9 micrograms of folic acid, adult daily intake of 60 micrograms of folic acid, to meet the normal physiological needs. So peanuts have the effect of tonifying the spleen and stomach, moistening the lungs and resolving phlegm. For the elderly with high blood pressure and atherosclerosis, often eat some vinegar soaked peanuts, on the lowering of blood pressure and softening of blood vessels is beneficial.
Peanut fruit contains catechins, lysine on the human body to play the role of anti-aging. Peanut fruit in the zinc content is generally higher than other oil crops. There is to enhance the brain's memory function, can enable the middle-aged and elderly brain cells, delay premature aging of the human body, anti-aging.
5, almonds
Almonds are common dried fruit in life, research has found that in the diet of high-fat people added some new heart-shaped sweet almonds, 30 days after the blood LDL cholesterol, triacylglycerol and total cholesterol content will be significantly reduced, mainly due to the almonds contain a high number of unsaturated fatty acids *** nearly 50% **** and vitamin E, these substances have a lipid-lowering effect.
On the other hand, almonds have a high content of dietary fiber***about 17%***, which promotes fat metabolism in the human body. The addition of some new seasonal almonds in the diet can also improve the vitality of some enzymes in the body, so that the body's ability to remove free radicals to enhance and delay aging.
6, pumpkin seeds
After people get older, the gums shrink, which is easy to cause loose teeth, teeth long or even fall off. When the gums shrink, the alveolar bone delivery of nutrients to reduce the formation of alveolar bone atrophy short, oral medicine called bone resorption phenomenon, often eat pumpkin seeds can change this phenomenon.
Pumpkin seed kernel is rich in gums and alveolar bone is very important to the two categories of nutrients. One is a large amount of phosphorus, every 100 grams of pumpkin seed kernel containing phosphorus 1159 mg, the elderly alveolar bone atrophy and phosphorus loss. The second is rich in carotene and vitamin E, these two substances can directly nourish the gums, prevent gum recession.
10 precautions for the elderly diet
1, the number should be less
Research shows that excessive satiety is harmful to health, the elderly should be eighty percent full at each meal, especially dinner.
2, meals should be fragrant
The elderly sense of taste, appetite is poor, eating often feel the lack of flavor. Therefore, the elderly should pay attention to the color, aroma and taste of cooking.
3, the diet should be hot
Elderly people have poor resistance to cold, such as eating cold food can cause gastric wall vasoconstriction blood supply reduction, and reflex caused by the other visceral blood back to the circle of the amount of reduction is not conducive to health.
4, meals to rotten
The elderly teeth are often loose and fall off, chewing muscles become weak, digestive juices and digestive enzyme secretion is reduced, gastrointestinal digestive function is reduced. Therefore, it is important to make the meal more drinkable.
5, the flavor to light
Some older people heavy mouth, unaware of the salt to eat more will give the heart, kidneys to increase the burden, easy to cause high blood pressure. For the health of the elderly generally should eat 6 to 8 grams of salt per day.
6, fruit to eat
A variety of fruits are rich in water-soluble vitamins and trace elements, these nutrients for the maintenance of body fluids pH balance has a great role. In order to maintain health between meals should eat some fruit.
7, vegetables should be more
Fresh vegetables is a healthy friend of the elderly, it is not only rich in vitamin C and minerals, there are more fiber on the protection of cardiovascular and anti-cancer, anti-constipation has an important role in the daily intake of vegetables should be not less than 250 grams.
8, eat slowly
Some older people are accustomed to eating fast food, not fully chewed and swallowed over time is not good for health. Should be chewed slowly to reduce the burden on the stomach and intestines to promote digestion. In addition, eating slower is also easy to produce a sense of satiety, to prevent eating too much to affect the health of the body.
9, the quality should be good
The elderly body metabolism is mainly catabolic, need more protein to compensate for the consumption of tissue protein. If you eat more chicken, fish, rabbit, lamb, beef, lean pork and bean products, these foods contain protein are high-quality protein, nutritious and easy to digest.
10, food to be mixed
Protein, fat, sugar, vitamins, minerals and water are the body's six essential nutrients, these nutrients are widely available in a variety of foods. In order to balance the absorption of nutrients to maintain good health, a variety of foods to eat a little, if possible, every day the main food varieties should be maintained about 10 kinds.
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