The super-high society is coming. In order not to trap yourself by "oldness", whether you are a mature person over 50 years old or a silver-hair person over 65 years old, you should correctly consume nutrition for three meals a day and create golden nutrition for yourself. Nutritionists suggest that mature people should prepare ahead of time, including taking good teeth, regular exercise, and eating balanced diet to maintain muscle strength and prevent sarcopenia; the basic hair delivery rate of silver people decreases, and daily focus on high-density foods. If the teeth are not good, you can adjust the cooking method, so that you can eat healthily.
The various problems brought by "nutrient imbalance" should not be ignored
A 90-year-old girl is picky about food because of her poor teeth and poor chewing ability. She thinks that the fishy smell is too heavy and does not like tofu taste. Therefore, she eats pork and prefers the fat and tender and three-layer parts. She also thinks that it is easy to plug teeth if she is not easy to bite vegetables, which leads to excessive weight and causes chronic diseases such as hyperglycemia. She knows that she suffers from hyperglycemia and does not dare to take powder at all, which leads to severe nutritional imbalance. Therefore, she goes to the nutritional clinic for diet adjustment.
Liao Shufen, chief of the Nutritional Course at Xinguang Hospital, said that it is common for adults to experience difficulty chewing due to poor teeth and dentures. The connection makes adults afraid to eat meat, or choose soft and tender fat meat to eat, thinking that they can obtain protein sources, but in fact, most of them are animal fat. Moreover, as the years grow, the basic yield rate decreases, the activity volume decreases, the heat demand is also relatively reduced, and the appetite is not good, resulting in poor physical strength.
Silver hair people need to master the principle of "three good and one skillful" in order to eat well and healthyIn order to establish correct nutritional concepts for high-age ethnic groups, Liao Shufen suggested using the principle of "three good and one skillful":
"Eatable": adjust the cooking method and food quality, and help high-age people swallow it. For example, when ginger beef is added papaya and pear, use fruit enzymes to help soften the meat and better enter the mouth. Taiwanese people love to eat pork, and can also use tofu, dried beans, eggs, and chicken to enrich protein.
"Eat enough": If the elderly have no chronic diseases or special conditions, it is recommended to eat small and large meals and eat as much as possible to achieve the required heat and nutrition for a day.
"Eat right": Eat enough 6 major foods every day, including whole-grained roots, bean and eggs, meat, oils, vegetables, fruits, and low-fat dairy products. It is also recommended to eat high-density foods every day, such as deep green vegetables, lean meat, fish, yellow bean products, low-fat milk or dairy products, etc., and avoid high-sugar and high-fat foods. Drink 1500cc of water every day to get enough water.
"Eat skillfully": You can choose softer ingredients, use small plates, add natural flavors, etc. to add cuisine. Family and family members and family members can also enhance the dietary machine for seniors.
The dietary intake and distribution of the three major nutrients should be appropriateLiao Shufen reminds that the distribution of the three major nutrients "saccharide", "protein" and "lipid" should be appropriate. Protein can maintain muscle tissue, immune function, promote wound fit, etc. In addition to choosing high-quality protein foods, you should also pay attention to healthy fat content
. Saccharides are the main source of heat, and food sources such as rice, noodles, pumpkin, sweet potatoes, etc. It is recommended to take up unrefined high-quality foods such as brown rice, which can produce richer dietary fiber, vitamins, and minerals. However, those with obesity, hyperglycemia, and hypertriglycemia should control the portion size.
. It is recommended to choose the following orders for protein quality: beans, fish, seafood, poultry, livestock, and eggs. For the elderly, the function of cervical sterol is reduced. It is not recommended to eat high-cervical steroid foods such as internal organs and crab eggs. It is recommended to take 2 to 3 servings of egg olives in one week.
. Lipids can produce a foot feeling and help some fat-soluble hydrologists absorb. However, excessive consumption may cause hyperlipidemia and obesity. It is recommended to peel poultry meat before eating, and cook it with vegetable oil instead of pig oil.
6 oral styles are matched with the National Health Administration's "My Meal Plate" with three meals:1. One cup of milk every morning and evening: Drink a 240 ml cup of dairy each morning and evening, or increase dairy food intake with cheese, sugar-free buttermilk, etc.
2. Fruits are big in each meal: 1 portion of fruit is about 1 piece of fruit, cut into pieces of fruit about 0.8 to 1 bowl, take at least 2 portions of fruit every day, and choose local, seasonal, and variety.
3. Vegetables are a little more than fruits: the amount of vegetables should be sufficient, and the amount should be more than fruits. Choose the season and dark vegetables that need to reach more than 1/3 (including dark green and yellow orange).
4. Fresh is as many as vegetables: the portion size of the whole grain is about the same as that of the vegetables.
5. Beanfish and egg meat one palm: Protein food 1 palm can provide about 1.5 to 2 servings of beanfish and egg meat, but processed meat should be avoided.
6. One teaspoon of fruit seeds: Take 1 portion of fruit seeds every day, about 1 ton of fruit seeds or three teaspoons (about 5 almond fruits, 10 peanuts, and 5 cashews).