Most elderly people have a misunderstanding about eating,
Just want to eat enough. In fact,
for older adults,
eating well is more important than being full.
How do you eat when you have bad teeth?
I drink porridge, noodle soup, and soft noodles every day, and the vegetables are rotten.
How do you eat meat?
Fat meat is not good for health, lean meat is not chewy, and I haven’t eaten meat for a long time!
If you do this too
for a long time,
the body will definitely experience malnutrition,
and blood lipids, blood sugar, blood pressure
p>
It’s hard not to go wrong.
The elderly eat properly and reasonably
Master 6 key points~
The three meals must be eaten normally
Eat on time, not too It is necessary to strictly abide by the habit of three meals a day. You can increase the number of meals and change to eat less and more meals, which can reduce the burden on the stomach and intestines, promote metabolism, and make it easier to supplement the nutrients you need every day through food.
For example, put milk, fruits, and nuts into snacks in the morning and afternoon. Coarse grains such as sweet potatoes and yams and some vegetables that can be eaten raw can also be used as snacks.
Drink milk every day, eat some nuts
Speaking of milk, it is best for the elderly to drink every day, you can choose fresh milk, yogurt, milk powder, or eat some cheese, supplement High quality protein and calcium. It is best to drink 300 ml of it every day, and it can be supplemented by meals in the morning and afternoon.
Nuts are a great snack to help the elderly fight oxidation and maintain brain health. Elderly people with good teeth should eat some every day, not more, a small handful of melon seeds, a dozen almonds/peanuts/pistachios, and two or three walnuts are enough.
Eat more fresh vegetables and fruits
The elderly should increase the variety of vegetables every day, especially green leafy vegetables and various dark vegetables. stuffing to eat. Potatoes, yams, etc. should actually be counted in the staple food, they belong to the potato.
It is best for the elderly to eat a medium-sized fruit every day. If they have bad teeth, choose noodles. It can also be eaten with a spoon. The glycemic index of most fruits is actually far lower than that of polished rice, noodles and desserts. It is no problem for the elderly to eat some appropriately.
Let’s drink porridge less, but will eat porridge.
The elderly have a limited appetite, so they should reserve nutrient-rich food, such as white rice porridge with pickles, try to change the eating method.
Boiled rice grains into dextrin is easy to digest, but it will quickly raise blood sugar. Even people without diabetes should not only drink such porridge for one meal. If you especially like to drink porridge, try to make the porridge more complicated, adding various coarse grains, mixed beans, red dates, etc., to make nutrient-rich mixed grain porridge.
Elderly people who have bad teeth and can’t eat nuts can also put some nuts in, make porridge and make them into The paste is fine, the most important thing is to drink only a small bowl at a time, and eat some other foods at the same time to weaken the sugar-raising power.
*Diabetes patients should not drink porridge.
Don’t eat noodles every day
Noodles are a fine staple food. Not only do they increase sugar quickly, they are more likely to lead to excess energy, which can be converted into fat and cause obesity, especially central obesity, which is abdominal obesity. Obesity is a risk factor for various chronic diseases. And the noodles sold outside all contain salt. If you eat them often, you will eat too much salt. Many people with high blood pressure and diabetes have a common feature, that is, they love noodles.
If the elderly like to eat noodles, they can eat them two or three times a week. Don’t overcook them. It’s best to eat braised noodles with meat and eggs. Rotten can be chopped, chew slowly when eating, and try to get yourself more nutrients.
Don’t eat too much vegetarian
If the elderly eat too much vegetarian food, it is easy to have sarcopenia due to reduced protein. Delaying muscle decay is critical for maintaining mobility and health in older adults. Lack of high-quality protein will also lead to poor elasticity of the blood vessel wall. Our common senile hypertension – high systolic blood pressure and low diastolic blood pressure, that is, the phenomenon of large pulse pressure difference, is caused by the lack of elasticity of the blood vessel wall.
And eating too vegetarian and too single will also lead to insufficient intake of various nutrients, malnutrition, and many diseases. Therefore, the elderly should eat some animal food, stew the meat, or make meat stuffing, and can eat more fish, eggs and milk should be guaranteed every day. Don’t worry about the high cholesterol and saturated fat content of these natural foods, eat them in moderation.
What really needs attention are those processed foods that contain trans fats, added sugars, excess sodium and various additives, such as cakes that many elderly people love to eat and some sweet and glutinous foods. Really pay attention to control, try to eat as little as possible, of course, not eating is the best.
Comprehensive: China Good Nutrition, Tianjin Center for Disease Control and Prevention
Source: National Healthy Lifestyle Initiative