Scientific diet is the cornerstone of health in old age. Li Changping, deputy director of the Clinical Nutrition Department of Beijing Hospital, suggested that the elderly should discuss the ten "optimal" diet.
1. Food should be complicated; humans need to obtain nutrition from different foods. It is recommended that the elderly choose a variety of foods such as potatoes, fruits and vegetables, fish, meat and eggs, milk and soybeans, and fats every day, and pay attention to the combination of vegetarian, coarse, color, taste, and thinness.
2. The quality should be high; taking protein supplementation as an example, common milk, eggs, tofu, meat, etc. can provide rich and high-quality protein for the elderly. In terms of meat selection, it is recommended to eat more fish and sausages.
3. Fruits and vegetables are suitable for freshness; fruits and vegetables with rich colors often contain more antioxidants, which can improve immunity and prevent chronic diseases. Purple vegetables are rich in anthocyanins, such as eggplant; green vegetables are rich in leaf greens, leaf yellows, such as spinach.
4. Drinking is diligent; the elderly have decreased sensitivity to thirst, so they should develop a habit of drinking water by themselves. Daily meals should be appropriately matched with porridge, soup, bean paste, milk, etc. In addition, add 900~1200 ml of water and tea alone.
5. The number should be small; the basic acceptance rate of the elderly will be reduced. It is recommended that the total energy input of the elderly in the age of 61 to 70 will be reduced by 20% in the youth year, and the total energy input of the elderly in the age of 71 and above will be reduced by 30%. Although the amount of food injected is reduced, the variety must not be reduced.
6. Vegetables should be refined; the food for the elderly should be more refined, and they should pay attention to the color, fragrance, taste and shape adjustment.
7. The quality should be soft; since the secretion of digestive fluid, digestive enzymes and gastric acid in the elderly is reduced, it will affect the digestion and absorption of food, so the quality of the elderly is soft and should be steamed, boiled, simmered, fried and other cooking methods.
8. Diet should be hot; the optimal digestion and absorption process of food is carried out at a temperature close to the temperature, so hot diet is best for people in the previous year.
9. Eat fast; chewing slowly and slowly is beneficial to ensure the pulverization effect of food and stomach health, and is also beneficial to digestion and absorption.
10. The taste should be light; when you get older, you will inevitably have increased sterols and triglycerides, and oil control is needed; the glucose tolerance of the elderly will decrease, and sugar reduction is needed; the elderly should avoid the occurrence of hypertension and need to reduce salt. In addition, you should also avoid eating marinated foods, canned foods, fast foods, various cooked foods, etc.