Good medical sound daily popular science 丨 how to eat the elderly to be healthy?These diet laws need to be mastered

As the saying goes, "There is an old one with a treasure at home", the health of the elderly is related to the happiness of the entire family. However, with the increase of age, the organs and body functions of the elderly are getting worse, and their body metabolism gradually weakens. Daily diet needs special attention. From July 25th to July 31st, 2022 is the National Health Publicity Week. The theme of this year is: improving the nutrition of the elderly and promoting the health of the elderly.

In this issue, Guo Bing, an associate professor of Chongqing Medical Higher College, invites good medical science popularization to bring you relevant knowledge about the health of the elderly.

Expert Introduction

Guo Bing, a member of the Chongqing Health Popular Science Expert Library, graduated from Sichuan Medical College of Clinical Medicine, and has been engaged in internal science, diagnosis, physiology, biochemistry, pathology, pharmacology, etc. At the same time, it is also engaged in clinical work of internal medicine at the affiliated hospital of the school. The main research direction is diabetic diet.

The elderly VS young people, the dietary rules are very different

Guo Bing introduced that due to the weakened gastrointestinal function of the elderly and the decline in metabolic function, the taste buds are not as sensitive as before. The teeth fall off, loosen, and decreased chewing ability will affect the diet. Nutrients. Therefore, the elderly have special nutritional needs, and the requirements for nutrition and various nutrients are different from young people. They should pay more attention to the following aspects:

01

Restricting the intake of calories

The decrease in the amount of activity of the elderly, such as excessive heat supply, can easily cause weight gain. Therefore, as age increases, the supply of calories in diets gradually decreases, such as reducing staple food and fat. However, in order to meet the functional consumption, the metabolic repair of the entire body tissue, and the enhancement of the body's resistance, the supply of protein for the elderly should be higher than that of young adults.

02

Restricting fat intake

Excessive intake of fat can easily cause blood lipid abnormalities (such as high glycerol triglyceride, hypercholesteroemia), which causes hypertension and coronary heart disease. Therefore, the elderly should eat less fat, such as fat, pork belly, fat beef, sheep chops, etc. in animal meat. However, fat is a necessary nutrients for the body. The absorption of some fat -soluble vitamins requires the participation of fat. Therefore, the elderly should not overly limit the intake of fat and control it in a reasonable range. Generally speaking Input accounts for 20%-30%of the total intake.

03

Restriction of sugar intake

In particular, the intake of pure sugar (candy, sugar -containing drink) is also a way to reduce energy intake. Because the elderly's body has less sugar, if the sugar is accumulated in large quantities, it will not only cause diabetes, but also transform into fat, and it is more likely to make people gain weight. Instead, they can prepare some nuts and fruits for the elderly. The food varieties of the elderly have also added a variety of vitamins and minerals to provide necessary nutritional supplements for them.

04

Supplementary vitamin

The supply of vitamins for the elderly should be higher than that of young adults, and the intake of vitamin can also delay aging. Focus on supplementing B vitamins, rough grains and nuts are rich in B vitamins; eat more vegetables and fruits, vegetables and fruits are rich in various vitamins; replenishment of cod liver oil, which is rich in vitamin D3 Osteoporosis.

05

Strengthen protein food

The elderly's need for protein has not decreased, but the ability of the kidneys to bear is correspondingly reduced, so the food must be fine and the nutritional value must be high, especially the fish, poultry, meat (lean meat), soybeans and products Act. Such as one egg, 500ml milk, eat fish and shrimp or lean meat (if lean meat is not chewing, you can make stuffing), eat more tofu and so on. On the one hand, meat and eggs can improve the immunity of the elderly, and on the other hand, it can also reduce its muscle attenuation; on the other hand, milk is high -quality protein, and the second is the good calcium supplement in the diet.

06

Crude to match

The proper "coarse" in the food is also effective for preventing constipation, intestinal tumors, coronary heart disease, and diabetes. You can add some whole valleys and miscellaneous foods to the staple food to eat more vegetables and fruits. A small amount of softness and meals can prevent nutritional deficiencies. Many elderly people have lack of teeth. Digestive fluid secretion and gastrointestinal peristalsis have weakened. It is prone to decreased appetite and early satiety. This may lead to the elderly due to food intake due to food intake Insufficient problems such as malnutrition, anemia, osteoporosis and other problems; the elderly can be divided into 5-6 meals a day to eat, prepare some simple snacks between three meals, such as low -fat milk, oatmeal or soybean flower, soy milk and eggs, etc. Essence

07

Salt

Excessive salt is not conducive to blood pressure management, and it can also cause various cardiovascular and cerebrovascular diseases. However, the elderly are not strong, and the taste buds are not sensitive. The food of less salt will become more and more disobedient, which will affect their food intake and nutritional absorption. You can use some natural condiments to prepare multi -flavored foods for it. For example, in a meal, there are both salty and sweet flavors, and some spicy flavors can be used to reduce the meal. Crimination.

08

Full amount of hydration, active exercise

Active outdoor sports is also very meaningful to the health of the elderly: After entering the elderly stage, the body's moisture content will decrease, and the tolerance of the elderly is short of water. The daily drinking water will reach 1500-1700 ml to ensure that the elderly drink every day for the elderly to drink every day. Full amount of moisture. Outdoor sports is also a lifestyle that the elderly needs to develop.

How should the elderly people of different ages be more nutritious?

According to Guo Bing, what nutrition is needed for different ages, according to the "Chinese Resident Dietary Guide (2022)", the recommendation is as follows:

Most elderly people (65-79 years old)

Core recommendation:

1. Food variety is rich, animal foods are sufficient, and soybean products are often eaten.

2. Encourage common meals, maintain good appetite, and enjoy food delicious.

3. Active outdoor activity, delay muscle attenuation, and maintain a suitable weight.

4. Regular health checkups, evaluate nutritional conditions, and prevent nutritional deficiency.

Focus on the focus:

Body function caused by aging: such as chewing and digestive ability decreases; loss of appetite and taste function, bone and muscle loss, decreased immunity, etc.

Elderly elderly (over 80 years old)

Core recommendation:

1. Diverse food and encourage various ways to eat.

2. Select foods with fine texture, high energy and nutrient density.

3. Eat more fish, poultry, egg milk and beans, and the right amount of vegetables with fruits.

4. Pay attention to loss of weight, regular nutrition screening and evaluation to prevent malnutrition.

5. Supplement nutrition in a timely manner to improve the quality of life.

6. Adhere to fitness and puzzle activities to promote physical and mental health.

Focus on the focus:

For elderly elderly people, we must strengthen nutrition screening and nutrition guidance, insufficient diet or chronic diseases, and should be appropriate and reasonable to supplement nutrition in a timely manner under the guidance of doctors and clinical nutritionists. Preparation and so on.

What are the nutrients for the elderly in different ages?

"Chinese Resident Diet Guidelines (2022)" refine the eighth standard for balanced diet:

Code 1: Diverse food, reasonable matching

Adhere to the balanced diet model of grain -based.

The daily diet should include potato, vegetables and fruits, livestock, poultry fish eggs and bean foods.

Average more than 12 kinds of foods per day, more than 25 kinds per week, and rationally match.

Take 200 ~ 300g of grain food per day, including 50 ~ 150g of whole grains and miscellaneous beans; 50 ~ 100g of potato.

Guidelines 2: Eat a balanced, healthy weight

People in all ages should conduct physical activities every day to maintain healthy weight.

It is not amount to eat and maintain energy balance.

Adhere to daily physical activity, conduct at least 5 days of medium -strength physical activity per week, and accumulate more than 150 minutes; it is best to take 6000 steps per day for active physical activity.

Encourage high -strength aerobic exercise appropriately to strengthen resistance and resistance, 2 to 3 days a week.

Reduce the sedentary time and get up every hour.

Code 3: Eat more fruits and vegetables, milk, whole valley, soybeans

Vegetables, fruits, whole grains and dairy products are an important part of balanced diet.

There are vegetables in the meal to ensure that the daily intake of fresh vegetables with no less than 300g of vegetables should be 1/2 of the dark vegetables.

Eat fruits every day to ensure that fresh fruits of 200 ~ 350g of intake daily, and fruit juice cannot replace fresh fruits.

Eating a variety of dairy products, the intake is equivalent to liquid milk more than 300ml per day.

I often eat whole grains and soybeans, and eat nuts in moderation.

Guidelines 4: Eat fish, poultry, eggs, lean meat

Fish, poultry, eggs and lean meat intake should be appropriate, with an average of 120 ~ 200g per day.

It is best to eat fish twice or 300 ~ 500g every week, 300 ~ 350g of eggs, and 300 ~ 500g of livestock and poultry meat.

Eat less deep -processed meat products.

Eggs are rich in nutrition, and they do not give up egg yolk.

Choose fish first, eat less fat, smoke and pickled meat products.

Guidelines 5: less salt and less oil, control sugar -controlled wine

Cultivate a light diet and eat less high -salt and fried food. Adults take no more than 5g of salt per day, and cooking oil 25 ~ 30g.

Control the intake of sugar, not more than 50g per day, it is best to control below 25g.

Capable fatty acids do not exceed 2g daily intake.

Do not drink or drink less sugary drinks.

Children and adolescents, pregnant women, breasts, and patients with chronic diseases should not drink alcohol. Adults are like drinking, and the amount of alcohol drinking a day does not exceed 15g.

Guidelines 6: Code of regular meals, drink enough water

Arrange three meals a day, quantitatively quantitative, do not miss meals, eat breakfast every day.

Code meals, moderate diet, do not overeating, eaters with eclipse, but not diet.

Drink water in a small amount, a small amount. Under mild climatic conditions, adult men in low physical activity drink 1 700ml of water per day, and adult women drink 500ml of water per day.

It is recommended to drink white water or tea, drink less or do not drink sugary drinks, without drinking instead of white water.

Guideline 7: Cooking and choice, you can see the label

In all stages of life, healthy diet plans should be done. Know the food and choose fresh food with high nutrient density.

Learn to read food labels, and choose pre -packaged food reasonably.

Learn cooking, inherit traditional diet, and enjoy the natural delicious food.

During a meal, don't forget the right amount and balance.

Code 8: Public chopsticks are divided into meals, eliminating waste

Choose fresh and hygienic foods and do not eat wild animals.

Food preparation is cooked and separated, and cooked food should be heated in secondary heating.

Pay attention to hygiene, start with the dining public chopsticks.

Cherish food, prepare meals on demand, and advocate that you do not waste meals.

Do the practitioner of sustainable food system development.

(Invited experts/Guo Bingwen/Wu Ruixue Picture/Vision China)

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