As we age, the functions of various organs in the body's systems will gradually decline. According to research, more than 80% of the elderly have different degrees of nutritional problems, especially the lack of mineral elements and vitamins . These nutritional problems have become one of the main factors affecting the health of the elderly.
Starting from old age (generally 65 years old), human muscle tissue tends to atrophy and basal metabolism decreases. Therefore, the demand for energy is relatively reduced, but the demand for most nutrients has not been reduced.
Therefore, in life, the elderly must remember not to ignore their diet and nutrition problems just because they are older and their metabolism is reduced.
After 65 years of age, the nutrition of the elderly meets 6 "focuss", nutrition is balanced, and good health.
Once the body resistance and digestive ability of the elderly decline, the aging process will be accelerated. In the daily diet, the elderly should focus on the following nutrients:
(1) Protein: Protein is a very important nutrient for the elderly, but the "quantity" should not be too much, because the digestive ability of the elderly is weakened and the kidney function is reduced. We should Pay attention to the "quality" of protein with supplements. High-quality protein, such as meat, eggs, milk, soy products, , etc., is conducive to protein synthesis and metabolism in the body. The elderly can drink 250 grams of milk a day, and often eat tofu, soy milk, eggs, and other foods to ensure a certain amount of high-quality protein intake.
(2) Fat: There are two types of fat we eat, one is animal fat, such as pig, beef, and mutton fat (containing more saturated fatty acids); the other is vegetable fat, such as peanut oil, soybean oil, , Rapeseed oil (contains more unsaturated fatty acids). Experiments have shown that the former can increase serum cholesterol levels, while the latter can reduce serum cholesterol and triglycerides levels without changing calories. Therefore, the elderly should consume less animal fat and more vegetable oil in their lives.
(3) carbohydrates : With age, the tolerance of the elderly to glucose metabolism decreases. Therefore, the intake of carbohydrates should be based on cereals, and the intake of sweets, food and beverages should be minimized. Generally speaking, the carbohydrate intake of the elderly should account for 50%-55% of the total calories, and the highest should not exceed 60%.
(4) Vitamins: The elderly need vitamins very much, because many vitamins participate in the catalytic reaction of metabolic processes in the form of coenzymes. The metabolic capacity of the elderly declines, and various manifestations of aging are closely related to vitamin deficiency. Secondly, the vitamin saturation of the elderly is also very poor. Therefore, the elderly should pay attention to vitamin supplements daily.
Vitamin A plays an important role in maintaining the structural integrity of epithelial tissue; Vitamin E can prevent the peroxidation of unsaturated fatty acids, reduce plasma cholesterol, improve skin elasticity, and delay gonadal atrophy; Vitamin C can delay the process of vascular sclerosis and enhance resistance .
(5) inorganic salt : the most easily lacking inorganic salt is calcium. The elderly are prone to a negative balance of calcium metabolism due to low calcium absorption rate and poor calcium utilization and storage capacity. Osteoporosis is the result of insufficient calcium supply in the diet and lack of exercise.
Therefore, comprehensive treatment measures should be taken. In your diet, you should pay attention to the use of high-calcium and easily absorbed foods, such as soy products, milk, green leafy vegetables, shrimps, etc., and sun exposure to promote the synthesis of vitamin D in the body. In addition, the elderly often lead to anemia due to insufficient iron intake. At the same time, the elderly should maintain a light diet. They should limit their salt intake. It is best to maintain a daily intake of 5 to 6 grams, otherwise it will cause the retention of water and sodium in the body and increase the burden on the heart and kidneys.
(6) Cellulose: dietary fiber refers to the part of plant food that cannot be digested and absorbed. Like bran, it is mainly composed of fiber. Dietary fiber is not an essential nutrient for humans, but some diseases, especially common diseases in the elderly, are related to a long-term lack of fiber in the diet. Such as coronary heart disease, diabetes, colon cancer, rectal cancer, hemorrhoids , constipation and so on.
Due to reduced chewing and digestive functions, the elderly have a fine diet and low dietary fiber content. Therefore, the elderly should eat more fiber foods. The fiber in the food can reduce the intake of heat energy and reduce the digestion and absorption of nutrients in the intestines, so as to achieve the purpose of weight loss; the pectin in the fiber can combine with cholesterol and lignin can Combine with bile acid to reduce bile acid , thereby preventing coronary heart disease; the pectin in fiber can also extend the time of food staying in the intestines, reduce the absorption rate of glucose and cellulose, and promote gastrointestinal peristalsis, thereby preventing Constipation , prevent hemorrhoids, reduce the retention time of carcinogens in the intestine. Of course, eating more fiber food is not good, too much food will cause flatulence, diarrhea and reduced absorption of some trace elements.
and above 6 kinds of nutrition The elderly should try their best to satisfy in daily life, but the elderly also need to pay attention to that there are four foods that are very harmful to health and should be avoided:
(1) red meat and its products, including hamburgers , Cheeseburgers, patties, etc.
(2) Processed meats, such as hot dogs, ham, luncheon meat , etc.
(3) Drink less whole milk and cheese (except low-fat cheese and yogurt).
(4) Baked foods, such as biscuits, cakes, donuts, etc.
These foods are the main source of fat. Excess body fat can cause cancer, diabetes, high blood pressure, digestive diseases, arthritis complications, not to mention heart disease and high cholesterol.
