Knowledge of healthy diet for the elderly
1. Eat a little more meals, and supplement nutrition with snacks.
Because of their poor chewing and swallowing abilities, the elderly often can't eat much at one meal, and they eat for a long time. In order to make the elderly get enough calories and nutrition every day, nutritionists suggest that the elderly should eat 5-6 meals a day, and prepare some simple snacks between the three main meals, such as low-fat milk biscuits (or nutritious oatmeal), low-fat milk oatmeal, or tofu pudding, soybean milk and eggs, or you can also eat small pieces of fruit or fruit paste mixed with yogurt.
2. Replace some animal protein with bean products.
The elderly must limit the intake of meat, and part of protein's sources should be beans and bean products (such as tofu and soybean milk). In the diet of the elderly, each dinner should contain at least170g of protein with good quality (such as lean meat, fish, eggs, tofu, etc.), and vegetarians should obtain high-quality protein from beans and nuts (peanuts, walnuts, almonds, cashews, etc.).
3. The staple food is cooked with vegetables.
In order to facilitate the elderly to chew, try to choose soft vegetables, such as tomatoes, loofah, wax gourd, pumpkin, eggplant and tender leaves of green leafy vegetables, and cut them into small pieces or plane them into filaments before cooking. If the elderly usually take porridge or noodle soup as their staple food, they can add1~ 2 kinds of vegetables to cook together every time to ensure that they eat at least 500 grams of vegetables every day.
4. Eat 350 grams of fruit every day
Fruit is a food that is often neglected by the elderly. Some soft fruits, such as bananas, watermelons, peaches, papayas, mangoes and kiwis, are very suitable for the elderly. You can slice the fruit or scrape it into puree with a spoon to eat. If you want to make juice, you must pay attention to controlling the amount, and you can add some water to dilute it when you make juice.
5. Appropriate vitamin B supplementation
Recent studies have gradually shown that vitamin B is closely related to cardiovascular diseases, kidney diseases, cataracts, brain functional deterioration (cognition and memory) and mental health that the elderly are prone to.
No matter getting sick, taking medicine or after surgery, it will cause a lot of loss of vitamin B. Therefore, for the elderly who are sick, special attention should be paid to vitamin B supplementation.
Unprocessed cereals and nuts are rich in vitamin B, so when preparing three meals for the elderly, you might as well add some brown rice, germ, etc. to cook porridge with white rice, or put a small amount of nuts into a blender to break into powder, and add them to oatmeal to cook oatmeal.
Step 6 limit oil intake
The elderly should mainly eat vegetable oil (avoid fat, animal fat, lard and butter), and also cook food less by frying.
In addition, the fat content of desserts and cakes is also high, and the elderly should try to eat less such high-fat snacks. It is best to eat polyunsaturated fats (such as corn oil and sunflower seed oil) and monounsaturated fats (such as olive oil and peanut oil) alternately, so as to absorb various fatty acids in a balanced way.
7. Diet should be light and eat less spicy food.
When the old people who are not sensitive to taste eat, they often feel tasteless. When the food comes up, they suddenly add salt, which makes it easy to eat too much sodium and bury the hidden danger of high blood pressure.
You can make more use of some vegetables with strong flavor, such as coriander, mushrooms and onions, to scramble eggs or cook soup and porridge. The use of white vinegar, fruit vinegar, lemon juice, orange juice or pineapple can also change the taste of food.
Although spicy spices can arouse appetite, it is easy for the elderly to eat more of these foods, which will lead to imbalance of water and electrolyte in the body, dry mouth, anger and poor sleep, so it is advisable to eat less.
8. Add more water during the day.
Many elderly people don't drink much water all day because they are worried about urinary incontinence or frequent running to the toilet at night.
In fact, the elderly should be encouraged to drink more boiled water during the day, or make some herb tea (try not to put sugar) to change their tastes, but drink less sugary drinks.
After dinner, reduce water intake, so as to avoid going to the toilet at night and affecting sleep.
9. Take a multivitamin supplement every day.
The individual differences of the elderly are great, and with long-term medication, the nutrients that different elderly people need to supplement are also very different.
It is the most basic and safe way to strengthen nutrition for the elderly to take a multivitamin supplement every day, especially to supplement vitamin B, antioxidant vitamins C and E, calcium for maintaining bone, zinc for enhancing immunity and so on.
Don't take high-dose single supplements without authorization, especially fat-soluble vitamins A, D and E. Eating too much will accumulate in the body and even cause toxicity.
Knowledge of health sports for the elderly
1. Exercise? Four bogeys?
Avoid weight-bearing exercise. Old people's motor organs degenerate, and they are prone to fracture and damage joints, muscles and ligaments when carrying out weight-bearing exercise. Second, avoid breath-holding exercise. If the elderly hold their breath during sports activities, it is easy to damage the respiratory muscles and lead to alveolar rupture and bronchial hemoptysis. Three taboos: fast exercise. The old people's myocardial contractility is weakened, the elasticity of blood vessel wall is decreased, the official cavity is narrow, and the blood force is increased, which will inevitably increase the burden on the heart. In addition, the function of respiratory system has been weakened, and the vital capacity and ventilation will be reduced and the oxygen supply will be insufficient, which will easily lead to fainting. Four taboos: struggle and competition. Competition and resistance activities will inevitably lead to intense nerve excitement, and at the same time, it will stimulate the winning heart that pays the greatest physical strength, which will easily make the elderly unable to do so and even have accidents.
2. Choose a suitable exercise program.
It is best for the elderly to have a comprehensive physical examination before exercise, and then choose the appropriate exercise program according to their physical condition. At the same time, the results of physical examination can be used as an objective index before exercise, which is convenient to compare with the situation after exercise and judge the effect of exercise. The sports of the elderly must be selected according to their health, conditions and hobbies. Generally speaking, it is advisable to choose sports in which all joints and muscles can get better exercise, rather than sports with excessive exercise intensity, too fast speed and fierce competition.
3. Exercise should be gradual.
Taking part in physical exercise must not be eager for success, but should be carried out purposefully, planned and step by step, so as to achieve satisfactory exercise results. The amount of exercise should be small at the beginning, and then gradually increase after getting used to it. After a period of exercise, if you feel feverish and slightly sweaty during exercise, you will feel relaxed, comfortable, have a good appetite and sleep after exercise, which means that the exercise is appropriate and the effect is good, so you must stick to it. Exercise movements should be from easy to difficult, from simple to complex, from slow to fast, and the time should be gradually increased. Every time you exercise, you should pay attention to the combination of static and dynamic, dynamic and static. In addition, we should master the essentials, skills and exercise methods of movements.
4. Exercise according to the exercise prescription
Because of the exercise prescription, we can exercise purposefully, planned and scientifically. In the case that exercise prescription cannot be issued, physical examination and exercise load test must be strictly carried out before physical exercise. At the beginning, the amount of exercise should be small and gradually increased until the effective intensity and time are effective.
5. Exercise should be persistent.
If you want to achieve good results through physical exercise, you must persevere. It is best to keep exercising every day for about half an hour at a time; When you really have difficulties, you should exercise no less than three times a week. At the same time, it is necessary to arrange the time reasonably, form a good habit of exercising on time, and pay attention to mastering the appropriate amount of exercise.
6. Strengthen medical supervision during exercise.
Strengthening medical supervision is for safety and preventing excessive fatigue or accidental injury. After exercise, if you have a comfortable mind, a happy spirit, mild fatigue, good appetite and sleep, stable pulse and normal blood pressure, it means that you can continue to exercise with appropriate exercise and good physical condition. If there are headaches, chest tightness, heartburn discomfort, loss of appetite, poor sleep and obvious fatigue and tiredness after exercise, it means that the exercise is too large and should be adjusted in time or temporarily stopped for a period of time.
Nutritional recipes suitable for the elderly
Mushroom tofu
/ingredients/
South tofu, mushrooms, magnolia slices, sesame oil, broth
Salt, monosodium glutamate, onion, sugar, wet starch
/step/
1, cut tofu into small squares, boil it in a boiling water pot, take it out and dry it.
2, mushrooms, magnolia slices in water, mushrooms are rooted, everything is three, magnolia slices are cut into filaments.
3. Put oil in a hot pan, stir-fry chopped green onion first, then add mushrooms, shredded magnolia, salt and broth.
4. Boil the tofu, add monosodium glutamate and sugar, thicken and pour sesame oil.
Fried tofu with eggs
/ingredients/
Tender tofu, eggs, monosodium glutamate, salt, chopped green onion and ginger.
/step/
1, add a little oil to the pot, add tender tofu, chopped green onion and Jiang Mo, stir fry, add salt and monosodium glutamate.
2. When the tofu is fried until it is slightly yellow and dried and colored, add the eggs and stir fry together.
3, other ingredients such as mustard tuber, kohlrabi, mushrooms, shrimp, minced meat, assorted pickles, shrimp skin, etc. You can choose one or two, pay attention to add chopped green onion and Jiang Mo to help the fragrance.
Pork bone spinach soup
/ingredients/
Ingredients: 500g pork spine or ribs, 50g ham and pepper.
Salt, spinach 100g
/step/
1, chop pig bones, soak them in a boiling water pot, and take them out and drain. Slice the ham into strips. Wash spinach and cut it into sections.
2, put the pig bones into the pot, add appropriate amount of water, boil into thick soup.
3. Add spinach and ham strips into the pot, season with pepper and salt, and serve after boiling.
/efficacy/
This soup contains protein, calcium, iron, vitamins and carotene. It is nutritious, and has the functions of supplementing iron, enriching blood, filling marrow and strengthening bones. It is a good product for nourishing and recuperating.
Stewed fish with tofu
/ingredients/
Carp, tofu, chives, garlic
Soy sauce, salt, cooking wine
/step/
1, carp out of the refrigerator to thaw, tofu cut into small pieces; Chop onion and garlic
2, put the base oil in the pot, put the carp in the pot and fry it on low heat. When the fish is slightly Huang Shi on both sides, add minced garlic.
3, add a spoonful of ginger, cooking wine, soy sauce, add about 2 small bowls of water.
4. Put the tofu evenly into the soup, add appropriate amount of salt, stew for about 15 minutes on low fire, let the fish and tofu fully taste, and then collect the juice on high fire.
/efficacy/
1 Tofu is a well-known high-calcium food. As long as you eat 200 grams of north tofu, you can meet the daily calcium requirement 1/3, which is more than drinking half a catty of milk.
2. The rich vitamin D in fish can enhance the absorption of calcium by human body. Therefore, stewed fish with tofu is not only delicious, but also a perfect match for supplementing calcium and strengthening bones.
3. It should be reminded that when choosing tofu, you should choose south tofu or north tofu with high calcium content.
Rotten cabbage
/ingredients/
Chinese cabbage, shredded pork, starch, oil and salt.
/step/
1, First, wash the cabbage, separate the leaves from the side of the cabbage, and cut them into filaments.
2. Then, put the wok on high fire, pour in vegetable oil, add shredded pork to disperse, add a little cooking wine and stir-fry until it is 80% ripe, add pork soup to boil, then turn to low heat until the shredded pork is slightly soft and rotten, then change to high fire, and add cabbage. Those who like to eat vermicelli can also add a little.
3. Add a little salt, burn for 15 minutes, pour the cut cabbage leaves, continue to burn for about 3 minutes, add monosodium glutamate, thicken with water starch, gently stir, and serve.
/efficacy/
Rotten cabbage is actually shredded pork with cabbage. Because this dish is soft, rotten and delicious, it melts in the mouth and nutrients are easily digested and absorbed by the body. Therefore, it is very suitable for the elderly with bad mouth.
Flammulina velutipes scrambled eggs
/ingredients/
Flammulina velutipes 300g, egg 100g, scallion 20g, soy sauce 3g.
Olive oil 30g, chicken essence 2g, refined salt 3g, garlic 10g.
/step/
1, Flammulina velutipes slightly cut off some old roots, washed and drained, and then cut into small pieces.
2. Break up the eggs, add some salt and stir well.
3. Heat the oil pan and pour in the egg liquid. Fry slowly until the bottom of the egg mixture solidifies.
4, turn over and fry 15 seconds, break the omelet and put it out for use.
5, start the oil pan again. Add chopped green onion, stir-fry garlic until fragrant, and pour in Flammulina velutipes and stir-fry a few times.
6. Pour in the eggs to be used, stir-fry until the Flammulina velutipes become soft, add some soy sauce and salt, and stir well.
7. Just add some chopped green onion and start the pot. It's simple but delicious.