The malnutrition of the elderly is easily overlooked?The focus is here | National Elderly Health Propaganda Week

From July 25th to July 31st is the National Health Publicity Week. This year's theme is "Improving the nutrition of the elderly and promoting the health of the elderly." For the elderly, a balanced nutrition and scientific diet can help maintain a healthy state, delay aging, and reduce the syndrome of the elderly.

The latest "Chinese Resident Dietary Guide (2022)" released by the Chinese Nutrition Society, on the basis of eight dietary standards, has specially formulated a supplementary explanation of nine special groups such as the elderly and elderly people. To this end, we combined with the new version of the dietary guide to make several key tips for the nutrition of the elderly.

No.1

Ordinary elderly

The elderly, the elderly, are older than 65 years old and younger than 79 years old. Please pay attention to the following points in nutrition and diet.

01 Food variety is rich and rational matching

The daily diet of the elderly should be rich in types. Eat more than 12 kinds of foods every day and eat more than 25 kinds of foods per week. In addition to rice, noodles, steamed buns, etc., can increase coarse grains such as millet, buckwheat, corn, and appropriately increase the intake of potato foods, such as potatoes and sweet potatoes. At the same time, the intake of whole grains and miscellaneous beans per day should reach 50-150 grams/day. There are vegetables for meals, because different varieties of vegetables contain a lot of nutrients. The elderly should change to eat different vegetables as much as possible. Pay special attention to choosing dark leafy vegetables. There should be 200 to 350 grams of fruits every day. Fresh season should be better, and varieties are often replaced.

02 Conditioning enough animal food and soybean

Animal foods include livestock and poultry meat, eggs, aquatic products, milk and some animal internal organs. Animal foods make up for the lack of sufficient protein and fat in plant food, and sufficient high -quality protein content, high absorption and utilization of trace nutrients, which can effectively reduce the occurrence of anemia and muscle attenuation. 120-150 grams of animal foods should be intake every day, and different animal foods are often selected. For the elderly, more intake of fish can reduce the risk of dementia and cognitive dysfunction. When choosing a fish, you can eat more fish (fish belly). This area is soft and soft, which is convenient for digestion and absorption. The EPA and DHA content are high, which is conducive to blood lipid regulation. Animal food should pay attention to the amount of food, which can be eaten with vegetables. Frequently consumption of soybeans, such as tofu, dried tofu, dried tofu, bean skin, etc., it has a delicate taste and is rich in high -quality protein. It is recommended to consume different soy products equivalent to 15 grams of soybeans every day.

03 Common meals, exercise reasonably, maintain good appetite

The so -called common meal is "to be accompanied by people". The object of accompanying meals can be family and friends to make and share food together to maintain positive and optimistic emotions. It has been concluded that a meal can reduce the risk of weight loss of the elderly. Decreased weight often means that the body's fat and muscle weight decreases. The muscle mass and muscle strength of the elderly drop to a certain extent. Medically, it is called muscle attenuation syndrome. The muscle attenuation syndrome can lead to the decline in the daily activity ability of the elderly and the increase in the risk of falling, which is closely related to the mortality rate of the elderly. Elderly people of all ages should move every day. When the weather is fine, it is more outdoors, but it is not advisable to do with force. Reasonable exercise combines a common meal, helping the elderly to maintain good health. It is recommended that the elderly monitor the weight on a regular basis. If non -voluntary weight loss occurs, seek medical treatment in time.

04 less salt and less oil, sugar control restrictions of wine

At present, excessive salt intake will increase the risk of high blood pressure and stroke. Elderly people often have a variety of chronic diseases. They should restrict the intake of salt and fat. The daily salt should not exceed 5 grams, and the cooking oil is 25-30 grams. You can use quantitative salt spoons and oil pots when preparing foods. In addition, we must be alert to the intake of "invisible salt", such as soy sauce, bean paste, tofu milk and pickles. The salt content of such foods is high, and the elderly should choose carefully. The elderly should drink as little or not drink as possible, and any form of alcohol is not beneficial to human health. At the same time, it is necessary to control the intake of sugar. It is recommended to choose less processed foods with sugar, such as sweet beverages, biscuits, pastries, etc.

05 regular monitoring, stay away from malnutrition

Diet is the main way for the body to obtain nutrients. On the basis of ensuring a balanced diet, it is recommended that the elderly regularly monitor their nutritional status. Nutrition is a syndrome involving multiple systems of the body, mainly manifested in weight loss, weakening muscle strength, and decreased activity ability. The elderly are high -risk people with malnutrition, especially the elderly with chronic diseases. Nutrition will reduce the quality of life of the elderly and increase the disability rate. Nutritional assessment is a comprehensive inspection and evaluation conducted by professionals, including the collection of existing and previous medical history, physical measurement, clinical examination, laboratory examination, and special scale evaluation. Once nutritional risks and nutritional lacks are found, the diet structure should be adjusted in time, and nutritional supplements should be used under the suggestions of professionals if necessary.

No.2

Elderly

For the elderly, the diet of the elderly greater than or equal to the 80 -year -old is the following two key tips.

01 Food is high -quality, thin and soft

Ensure that nutritional intake is balanced

The gastrointestinal digestive capacity of the elderly is weakened and often accompanied by a decrease in eating. How to ensure the balance of energy and nutrition while reducing gastrointestinal burden? The new version of the dietary guide is recommended to choose high -quality, soft and diverse foods. Encourage elderly people to eat with family and friends, participate in food preparation appropriately, and integrate into family activities. Eat three meals, 1 cup of milk, 1 egg, 1 or 2 staple foods; lunch and dinner should have 1 or 2 staple foods, 1 or 2 amaranth, 1 or 2 vegetables, and 1 kind of soy products. Vegetables and meat should be replaced frequently. For the elderly who are insufficient or full of meals, you can implement three meals, two points or three meals and three points. Proper meals can help supplement nutrition. You can choose healthy foods such as dairy products, fruits, nuts and other healthy foods. Due to the decline in chewing and swallowing, the elderly people can choose to cook, cook, and stew more, cook the food softly, cut the ingredients and chop them, and the cooking time is slightly longer. 02 Adhere to activities, supplement nutrition

Promote physical and mental health

Elderly people should also insist on daily activities. Pymalist elderly people can perform low -load small -strength resistance, such as using elastic balls and elastic bands for exercise. Studies have confirmed that anti -resistance exercise can not only improve the physical function of elderly patients, increase muscle strength, but also effectively improve lung function. It is recommended that non -bed elderly people sit less and move, and can delay or reduce muscle atrophy according to their physical conditions, combined with balance, aerobic and resistance exercise. Brainstorming activities are equally important. The elderly can perform puzzle activities such as reading and chess to delay the decline of cognitive function. Elderly people should monitor nutritional conditions. If nutritional risks or malnutrition occur, specially supplemented special medical use formula foods under the guidance of professionals to achieve the purpose of improving nutrition.

Author: Zhang Liying Huang Xiaoli, Elderly Medical Center of Huaxi Hospital, Sichuan University

Xue Yu, Department of Clinical Nutrition, Huaxi Hospital of Sichuan University

Review: National Health Science Popularization Expert Library Expert

Wu Jinhui, chief physician of the Elderly Medical Center of West China Hospital of Sichuan University

Planning: Tan Jia

Edit: Yu Yunxi

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