The elderly hold diet" Ten fists " The meal equilibrium protects the health

The elderly hold diet" Ten fists " The meal equilibrium protects the health
Good diet structure and habit are not only healthy, still can slow aging, prevent disease, can especially prevent the emergence of chronic disease such as vascular disease of fat, cancer, heart brain, diabetes and osteoporosis.
Recently, China nutrition learns to propose " ten fists " of the elderly's balanced meal in the old nutrition branch Principle. Reporter's special visit famous nutrition expert, subsidiary clinical nutrition centre director Professor Sun JianQin of East China hospital of Fudan University, ask her to understand this for everybody " Ten fists " .
The expert who is learnt old nutrition branch of China nutrition summarized the elderly's daily meal a few days ago " Ten fists " The principle, thus help the elderly to remember probably taking food amount of all kinds of food of every day simply, clearly, vividly, and estimate the weight of the food according to the size of one's own fist, the raw food weight of a fist is probably 150 grams.
" ten fists " The principle is specifically:
Meat (including the fish, birds, egg, meat) of a fist ; Cereal (various staple food, including coarse food grain, miscellaneous beans and potatoes) of two fists ; The milk ~s of two fists and the soyfood (including the milk, products, soyfood) ; The vegetables fruits of five fists.
Meanwhile, the relevant experts of the old nutrition branch are still on the basis of " Chinese resident's meal guide " namely general crowd's meal guide, according to the characteristic of the elderly, have increased four " old person's meal guides " :
First, the food wants thickness to match, soft, easy to digest and assimilate;
Second, arrange the diet rationally, improve life quality;
Third, pay attention to preventing malnutritive and anaemia;
Fourth, do more outdoor sports, maintain the health weight.
Meat of a fist
With the years, the elderly's digestive function is weakened gradually, the appetite is reduced gradually, it is scarce to produce protein, vitamin A, B1, B2, calcium, iron,etc. easily. And fish, birds, egg and red meat are high-quality albumen, fat, lipid-soluble vitamin, B clan vitamin and good source of mineral. So the elderly should often eat some fish, birds, egg and red meat, guarantee to take in the fishes and shrimps, poultry 50 gram to 100 gram every day, domestic animal's meat is 50 grams, eggs 25 gram to 50 gram.
Professor Sun JianQin reminds and says, the pork contains higher saturated fatty acid and cholesterol, taking in too many may increase the risk which suffer from cardiovascular vessel disease. So, the elderly should eat little fat and viscera. The fat content of the fish is generally relatively low, and contain more unsaturated fatty acid, some marine products fish are rich in 20 carbon five alkene acid (EPA) With 22 carbon six alkene acid (DHA) ,Play a certain role in preventing the fat of blood unusually with vascular disease of the heart brain. The fat content of the poultry is relatively low too, and the content of unsaturated fatty acid is relatively high, its fatty acid makes up and superior to domestic animals' fat too. Eggs contain rich amount of high-quality proteins, various nutrient components are more complete.
Cereal of two fists
The nutrient components of the cereal are very abundant, it is necessary vitamin B1, fibrous important source of meal of the human body.
Increasingly much scientific research shows, defect that the meal structure relying mainly on plant food can avoid high-energy of developed country such as America and Europe, the fibrous meal mode of fatty and low meal brings, beneficial to preventing vascular disease of the heart brain, diabetes and cancer.
And the change to that the food taste required as the living standard is improved, the processing of the grain is more and more meticulous. Though refined rice and flour is fair and clear and fine and smooth, the mouthfeel is good, the greatest shortcoming is that there are many nutrition losses. The cereal is a main source of B clan vitamin, and contain abundant soluble meal fiber, mineral,etc., nutrient the exist in the intersection of rice and the intersection of Taxi and cortex and the intersection of valley and embryo mostly, grain processing meticulous, the more nutrient component losses are. If eat it the polished white rice for a long time, will cause B clan vitamin and meal fiber to take in insufficiently.
Professor Sun JianQin proposes, the elderly should choose the cereal of 2 to more than 3 varieties every day, choose more thick food grains other than rice and wheat consciously, make sure thickness is matched. The elderly can eat the cereal 200 gram to 300 gram every day, among them the coarse food grain, food grains other than rice and wheat should account for 50 gram to 100 gram.
The milk ands soyfood of two fists
Studies have suggested, the intaking amount of the elderly calcium of our country is far less than recommending the intaking amount, and increase with age, the elderly increase to the requirement of calcium greatly. In order to protect the health of middle-aged and elderly people's ossicle and tooth, prevent calcium deficiency and relevant disease, the elderly should pay special attention to drinking the milk. Professor Sun JianQin points out, the elderly should guarantee to drink 1 to 2 cups of milk every day, and had better choose the milk of low lipoprotein.
The milk is healthy besides the favorable skeleton, also help to lower blood pressure. Some compositions in the fat of milk also have certain function of giving protection against cancer of anticancer. So, the mankind does not answer to " wean " all the life .
The soybean not merely contains abundant high-quality protein and essential vitamin of human body, also contain low soybean and gather many kinds of plant chemicals such as candy, different yellow ketone, plant firm alcohol, help to protect cardiovascularly and preventing tumour. The elderly should eat the soyfood about 100 grams every day.
The vegetables fruits of five fists
There are the vegetables fruits " Four treasure " : Abundant vitamin, mineral, meal fiber and many kinds of anti-oxidant materials, and alkaline in the human supersession, can neutralize the acid physique that the animal food supersession causes, play a special role in maintaining the health.
A large number of research shows, the vegetables fruit is the first-selection that most tumours prevented, and have important function in preventing cardiovascular vessel disease, fat, cataract,etc.. The function of the dark vegetables fruit such as being especially red, yellow, green is more obvious.
The elderly want, take 400 gram to 500 gram vegetables every day as much as possible, dark vegetables had better can reach half among them; Eat the fruit 200 gram to 400 gram. Guarantee there are one to two kinds vegetables in every meal, eat fruit of two to three kinds every day.The editor recommends:What food is old man's health care suitable for
|