For example, eating fresh vegetables such as Chinese cabbage, rape, green pepper and tomato, and fruits such as citrus and lemon are rich in vitamin C, which can enhance immune function; Yellow-green vegetables such as carrots and amaranth are rich in carotene, which can be converted into vitamin A in the body, which helps to protect epithelial cells of upper respiratory mucosa and lungs and enhance the ability of mucosa to resist foreign bodies.
(2) It is mainly high in heat.
Secondly, it is still cold in early spring, so the nutritional structure should be based on high calories. Besides cereals, we should also eat some foods such as soybeans, sesame seeds, peanuts and walnuts properly in order to replenish energy substances in time. High-quality protein such as eggs, fish, shrimp, beef, chicken and bean products is also essential.
(3) a light and mild diet
In terms of cooking techniques, the spring diet should be light and delicious, and greasy, cold and irritating foods should be avoided, so frying and spicy frying are not recommended. Especially, the digestion and absorption ability of the elderly is declining, and a light and mild diet can make the gastrointestinal tract adapt to the process of changing from cold to warm. The principle of four seasons diet for the elderly
2. Recommended nutritional recipes suitable for middle-aged and elderly people (1) Eight-treasure spinach.
Practice: Wash and cut into sections of teddy bear spinach, shredded carrots, shredded mushrooms and shredded winter bamboo shoots, and blanch them in boiling water with salt. Cashew nuts, almonds and walnuts are fished out in exothermic oil and crushed. Heat the oil, add shredded onion, stir-fry shredded ham and dried seaweed, shovel them out and put them on spinach, add salt, monosodium glutamate and sesame oil, mix well and sprinkle with chopped dried fruits.
Efficacy: Spinach is a vegetable that is available all the year round, but it is better in spring, with red leaves and green roots, fresh and tender, and the most delicious. Spinach, which is listed in spring, is quite beneficial to detoxify and prevent spring dryness. Chinese medicine also believes that spinach is sweet and cool, which can nourish blood, stop bleeding, astringe yin and moisten dryness. Because spinach contains more oxalic acid, which hinders the absorption of calcium and iron, it is necessary to blanch spinach with boiling water first, and then fry it.
(2) lean cabbage soup
Ingredients: lean meat, Chinese cabbage heart each100g, ginger, garlic, salt, monosodium glutamate and chicken oil a little.
Practice: Wash and shred the cabbage, put it in boiling water, take it out when it is just cooked, rinse it with clear water, and drain it for later use; Put the pot on a strong fire, add chicken oil and cook it for five times, put garlic in it, stir-fry the golden palace lock heart with jade color, add lean meat and stir-fry, add fine salt, cook in the soup, add cabbage heart to boil, and add monosodium glutamate to serve.
Efficacy: lean meat has the effect of tonifying the middle energizer, invigorating qi, promoting fluid production and moistening intestines; Chinese cabbage is flat and sweet, and has the effects of clearing away heat and toxic materials, resolving phlegm and relieving cough, removing annoyance and relaxing bowels. The combination of lean meat and cabbage is suitable for acute and chronic pneumonia.
(3) Jujube honey beans
Ingredients: red beans (or white beans and kidney beans) 400g, red dates 100g, rock sugar 100g, maltose 300g, oil 100ml (maltose is optional).
Practice: Wash red beans and dates, soak them in water for 4 hours, and add water for about half an hour; Control the boiled beans and dates to dry; Mix the above materials in a pot, stir slowly, and turn off the heat for about half an hour.
Efficacy: Spring is the season of common diseases, such as hypertension, hyperlipidemia and coronary heart disease. Therefore, it is advisable to increase the sweetness and reduce the acidity in spring. Jujube has the effects of strengthening the spleen and nourishing blood, benefiting the heart and calming the nerves. Spring recipes for the elderly
How to dress middle-aged and elderly people in spring 1, and the most important thing is to increase or decrease clothes at any time.
Spring is the season of climate change and temperature difference between day and night, which may be more than 20 degrees today. Tomorrow, a sudden cold current strikes, and the temperature drops below 10 degrees. The temperature difference between noon and morning and evening can be as high as more than 10 degrees. This "roller coaster" temperature difference, if you don't add or subtract clothes at any time, you are most likely to encounter external evils, leading to colds, coughs and other diseases. Dressing should increase or decrease at any time with the change of temperature. Never wear too little just because the temperature is high at noon. You can take it off at any time when it is hot at noon, and add it at any time when it is cold in the morning and evening.
2, clothes should be reduced from top to bottom.
When winter turns to spring, when the human defense system is in hibernation, you should not take off your clothes too hastily, but take them off one by one. According to traditional Chinese medicine, the sun's spirit rises in spring, and the human body's sun's spirit also goes up, making it easy for the upper body to get hot and the lower body to get cold. This is also the reason why many people are not cold in the upper body but often feel cold in the lower body. After the temperature rises, you can change the clothes on your upper body into thinner ones first, but if you don't feel too hot and sweat, you don't have to take off your long pants in a hurry, and you can wear thicker shoes and socks.
3, three parts still should pay attention to wu.
Slightly different from the need to protect the head and neck in winter, "spring cover" should pay attention to the back, feet and legs of the human body. Chinese medicine believes that the back is a place where the yang gathers, which is relatively easy to get hot, but once you catch a cold, your lungs are easy to catch cold, so you are easy to catch a cold and cough.
Therefore, it is suggested that middle-aged and elderly friends don't forget to wear a vest when adding or subtracting clothes. Feet are the peripheral organs of the body, far away from the heart, with poor blood circulation. Many acupoints and rich nerve distribution make feet particularly sensitive to cold. When your feet are cold, the cold is easy to spread all over your body, and it is also easy to get sick. Many elderly people have poor knee joints, so it is also very important to protect their legs.
What sports do middle-aged and elderly people do in spring 1, sports suitable for middle-aged and elderly people (1) throw frisbee.
You need to run during the game, so you can exercise your endurance. Because you often stop running and change direction, your agility and balance are also enhanced.
(2) Bicycles
If you want to enjoy the beautiful scenery of mountains and rivers, mountain bikes can help you realize this wish. Different from hiking and long-distance running, this sport has less pressure on joints, and its energy consumption and endurance exercise are not inferior to other sports.
(3) Rowing
At first glance, it is a leisure activity, but rowing can exercise the muscles of the back, chest and abdomen at the same time, so it is a good aerobic exercise.
(4) Take a brisk walk
Walking fast in the park can not only exercise your heart and lungs, but also enjoy the scenery. Walking fast consumes a lot of energy and will not cause too much pressure on your joints.
2. Middle-aged and elderly people should pay attention to spring sports (1) not too early.
The weather in early spring is warm and cold, the temperature in the morning and evening is very low, and there are many impurities in the air, which is not suitable for exercise; When the sun comes out and the temperature rises, the concentration of carbon dioxide in the air will decrease, which is the more suitable time.
(2) Pay attention to keep warm
Spring is chilly. The human body gets hot after exercise, so if you don't take warm measures, you will easily catch a cold. Older people with relatively poor physical fitness should pay more attention to keep warm during and after exercise to prevent cold during exercise.
(3) Eat properly before exercise.
The physical function of the elderly is relatively poor, and their metabolism is slower. Proper intake of some hot foods, such as milk and cereal, before exercise can replenish water, increase calories, accelerate blood circulation, and improve physical coordination. But be careful not to eat too much at a time, and there should be a rest time after eating, and then exercise.
(4) The amount and range of exercise should not be too large.
In the whole winter, the activity of many elderly people is greatly reduced compared with usual. Therefore, the exercise just entering the spring should focus on recovery and do some activities to move the body and joints.
The main points of spring life for middle-aged and elderly people are that winter goes and spring comes, and the adjustment center and body function of the elderly are still in a state of sluggishness. At this time, the elderly should keep the indoor air fresh and insist on daily ventilation; Second, we should keep the bedroom dry, and the bedding should be washed and dried frequently; Third, the bedroom should be harmonious in color and peaceful in atmosphere, and a proper amount of flowers and plants can be raised; The fourth is to soak your feet in warm water before going to bed and massage your feet. In addition, spring sleepiness of the elderly is a physiological phenomenon, so there is no need to be afraid. As long as it is adjusted, this phenomenon will disappear naturally. However, the elderly should also avoid "falling in love". Too much sleep will slow down metabolism, and the blood and blood will not run smoothly, which is not conducive to the discharge of turbid qi.
Middle-aged and elderly people should avoid keeping in good health in spring: In spring, we should pay special attention to mental recuperation, not only to avoid rage and anger, but also to avoid depression. We should be open-minded, cheerful, optimistic and happy, while sorrow or overthinking will hurt our health.
Common diseases and prevention of middle-aged and elderly people in spring 1, respiratory medicine: cold and asthma in spring
Respiratory diseases are high in spring. If you don't add clothes in time, people with low immunity, such as the elderly and children, will easily catch a cold. After cold air stimulation, it will lead to decreased airway immunity and impaired function, and then increase airway responsiveness, causing cough, chest tightness and even asthma and dyspnea.
Therefore, when the temperature drops suddenly, patients with asthma and chronic bronchitis are prone to relapse or aggravation. Everyone reacts differently to these stimuli, and people with family history and sensitive constitution will be more serious.
Coup: It is best for people with weak constitution to go out less in cold weather. When going out, they can wear masks, increase clothes, and pay attention to keeping their head, chest, back and feet warm to avoid catching cold.
2, gastroenterology: cold in spring, old stomach trouble is easy to attack.
Low temperature is the high incidence of gastrointestinal diseases, because low temperature stimulation will cause capillary contraction, affect gastric acid secretion and blood circulation in the stomach, thus causing acute stomach spasm, gastric ulcer, gastroenteritis and so on.
Coup: Many patients who have been admitted recently have "old stomach problems" after catching cold, so people with stomach problems should pay special attention to keep warm this season, and increase or decrease clothes in time according to the climate change to prevent the abdomen from catching cold. Pay attention to warm and nourish the stomach, drink more hot water, eat less cold food and eat on time. Exercise in moderation, not too much exercise and sweating. Regular daily life, remember not to stay up late, and don't think too much.
3. Cardiology: The temperature plummeted and the heart was hurt.
Due to the large temperature difference between morning and evening, patients with coronary heart disease and myocardial infarction have increased significantly. Most patients with coronary heart disease are highly sensitive to weather changes, especially cold weather. Sudden cold stimulation can cause coronary artery spasm, acute myocardial ischemia, angina pectoris and even myocardial infarction.
When the weather is cold, outdoor activities should be reduced, and the increase of blood viscosity is easy to form thrombus and induce myocardial infarction. The sudden drop in temperature, vasoconstriction and high blood pressure are prone to myocardial ischemia. In addition, respiratory tract infection is easy to induce pneumonia, which will also cause heart overload and become an important cause of myocardial infarction.
Coup: Old people should pay attention to keep warm and use drugs rationally to control blood pressure. If you have chest tightness, dull pain or palpitation, even if the attack time is very short, you should pay special attention.
4. Neurology: The cerebral infarction in early spring is terrible.
Spring is the season of high incidence of cerebral infarction, especially many elderly people have a stroke when they go to the toilet at night or come together in the morning. This period of time is also the coldest time of the day. Sudden temperature drop, wide temperature difference between day and night, low air pressure and high humidity are all easy to stimulate the nerves that control vascular activity in the body, resulting in continuous spasm of arterioles, which makes blood pressure suddenly rise and stroke accidents follow. When sleeping at night, people are at rest and the blood viscosity increases, which is also an important reason for the high incidence of stroke at this time.
Coup: Once you find symptoms such as numbness or weakness of one limb, numbness or skew of one face, unclear speech, dizziness with vomiting, you must be highly vigilant and go to the hospital for examination and treatment immediately. Every second counts for three early strokes: early identification, early help and early thrombolysis.