How do the elderly carry on the diet to keep in good health

How do the elderly carry on the diet to keep in good health
The elderly often point the person over 65, its nutrition requires it is basically the same as the adult, but have their particularity because of the change on the elderly's physiology, psychology and immune function, so, should obey its change on the diet. The elderly's meal should be paid attention to: (1)Old person should restrain the absorption of total energy from appropriately, but the supply of protein must be sufficient, should especially pay attention to consumption and digestion absorption rate of the food. If the protein content high, quality of the soya bean is good, but the elderly will chew the inconvenience, the best edible soyfood, such as soya-bean milk, bean curd, dried bean curd,etc.. Can get 6 grams of proteins to drink 200 ml of soya-bean milk every day. Not merely protein content is high for chicken, and meat is soft, the fat distributes more evenly, so apter to digest. Fish's muscle fiber is relatively short, high in moisture content and including little saturated fat, meat is delicate, protein digesting rate is up to 87%- 98%. So, the chicken, fish are suitable for the elderly to eat. Protein content of the grain is not high, but because is the main meal, the taking food amount is relatively big, if 200 grams of flour can offer 20 grams of proteins, so can be regarded as one of the sources of protein. But the elderly are lower than young people to the net utilization ratio of the flour. If the main non-staple food is matched suitably, pay attention to the appropriate edible soyfood or animal food while eating grain, can give full play to the complementary function of protein, improve the nutritive value of the food. (2)Total intaking amount of the elderly's daily fat should be limited in 20%- 25% of the total amount of heat. The saturated fatty acid such as being sour of inferior oil that the elderly need should keep the appropriate proportion with the saturated fatty acid, generally by 1.25: 1 is should,it so should select by vegetable oil and saturated fatty acid little red meat, fish, birds and wild game meat for use, it is unsuitable to eat more fat, lard, butter. (3)Should be abundant supply is rich in the calcium, iron and vitamin A, vitamin B2, food of the vitamin C. The rich food containing calcium is dried small shrimp, sesame paste and dairy products,etc.. Milk protein and calcium containing higher nutritive value, it is the good source of vitamin A, vitamin B2, just include less irons. Fresh vegetables with green leaves and red, yellow melon and fruit are (such as carrot, pumpkin, apricot) ,It is relatively abundant to includes vitamin A, vitamin C, should select for use more too. There is more content of potassium, iodine, iron in the kelp, laver, beneficial to preventing and curing hypertension, arteriosclerosis. Often select the intaking amount that mussel, Mytilus, kelp, mushroom, peanut, walnut, sesame,etc. can increase essential microelement zinc, selenium, copper etc. for use, also contribute to preventing and curing hypertension and arteriosclerosis. (4)The elderly should also be appropriate select coarse food grain, such as millet, corn, oat, sweet potato,etc. for use. The bread made of the edible coarse food grain has higher nutritive value even more than the precise white bread, it includes more vitamins B1, therefore contribute to maintaining the elderly's good appetite and normal secretion of digestive juice. Meanwhile, food fibers sucked can stimulate the intestine to make it wriggle and increase, can prevent it is dry that the stool happen because the food fiber is not ample, even constipation,etc.. In addition, because the teeth of the elderly are lossed and does not often chew well, digest and assimilate the function badly, the cooking of cooked food should make it easy to digest, can also save some nutrient components in the food Central Plains to the maximum extent. Arrange in order to having more meals a day but less food at each meal,one day but breakfast,lunch and dinner meals main,last meal twice. The recipe, in conformity with the diversification. Breakfast should pay attention to quality, there should not be much and paying attention to dinner quantity lightly. Should also quit smoking, the food with strong wine, coffee and spicy irritation. In a word, it is the foundation of strengthening the elderly's physique and slowing aging to equilibrate the meal.

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