Old people health food
June 22, 2011
old people to start from the diet of preserve one’s health of. But diet cannot too drab. What also can’t the good old to eat this one. So the elderly health food to have the following kinds note:
(1) reduce cholesterol intake, maintain cardiovascular health old people keep energetic and physical exuberant important principle, is to reduce food diet of cholesterol intake, in order to prevent the blood vessels aging. Too much cholesterol, will accelerate the old atherosclerosis, increase the incidence of cardioascular disease. Therefore, to maintain the normal body weight in the premise condition, should pay attention to choose food. The specific measures are: strict restrictions on food contains high cholesterol food, such as all kinds of animal fat (duck oil, fish oil except), animal viscera kind of food, egg yolks, roe artisan alley, squid, crab fish, butter, cream and chocolate dessert; Avoid excessive salt intake; Choose more food not saturated fatty acid content of higher vegetable oil (coconut oil except), the oil also contained promote healthy blood vessels, aging resistance of vitamin E.
(2) limit the total energy intake, reasonable distribution energy source, the body after middle age man basal metabolic rates down gradually, activity level gradually left Sex, reduce energy supply in general than young people reduce 10 ~ 20%. In normal circumstances, the human body energy needs to adapt its appetite. When normal appetite met, energy demand can generally meet, weight remain unchanged. The human body needs energy from carbohydrate, fat and protein. 1 g carbohydrates and protein, all can produce 16740 joule (4 kilocalorie heat). 1 gram of fat, can produce 37660 joule (9 kilocalorie heat).
of normal weight to old people, the four seasons: spring about calories for 7.64 million joule, summer 7.642 million joule, autumn 7.315 million joule, winter 7.37 million joule. According to the Chinese tradition prandial habit, carbohydrates provide energy to total energy 60% ~ 70%, fat 20% ~ 25%, 10% ~ 15% protein advisable. If dietary carbohydrate content is too high, and fat content is too little, will increase dietary volume. So neither endure hungry, still can increase the consumption of B vitamins, affect the fat-soluble vitamins normal absorption; If fat content too high, carbohydrates, is too little susceptibility to coronary heart disease, colon cancer, breast cancer, and other diseases; If the protein too little, also can affect the body health, too much it would increase liver weddings job renal metabolism and burden. Visible, reasonable distribution of energy source daily meal is extremely important.
(3) limit fat intake, reduce the total senile disease contains energy high in fat, in the human body can store, few people because of lack of fat and cause disease. However, feeding too much fat easily induced alzheimer disease DuoZhong, such as high cholesterol, high lipoprotein hematic disease, organ organization cancerous and indigestion type diarrhea, etc. Due to the high fat diets plant fiber, can make gastric bowel peristalsis less become weak, excrement in the body time is too long, which have increased the exogenous and endogenous toxins to the human body pathogenic role. Dietary fat in cooking oil, mainly come from the meat, cream and butter, the total amount should not be more than 25% of the total food, daily intake per kg body weight to 1 g the following advisable. The body obese or overweight, also shall be strictly limit intake.
(4) pay attention to the supply of protein, prevent nutrient deficiency protein is one of the most important nutrients, it is the basic unit of the amino acid in the body, almost all normal physiological activities. Protein is the material basis of life, no protein does not have the life. In the older, many people there are mild protein deficiency, such as anemia, resistance is reduced, and the nervous system and endocrine system adjustment function decline, muscle tissue degeneration, enzyme activities, these symptoms often decreased by the body of aging covered and not be enough attention. The total amount of the old ingestion generally cannot be lower than protein middle-aged, to ensure that every day and kg 1 ~ 1.5 g advisable. Its main sources: meat, aquatic products, eggs, dry beans and milk. The old gastrointestinal absorption function is poorer, the daily dietary protein for the quality of a complete protein and half a complete protein is given priority to, namely animal protein and soy protein. In this way, can meet the demand for protein.
(5) pay attention to choose food, improve the nutritional value in guarantee the principal nutrients, after adequate supplies of particular attention must be digesting food absorption rate, namely efforts to improve food nutritional value. The main method has the following two: pay attention to choose easy to digest food. For example, soybean protein content high, high quality, but the old hard to chew, therefore, had better choose the soybean products, such as soybean milk, bean sprouts, bean curd, put, such as the daily drink 200 ml soya-bean milk brings 8 g protein. Chicken protein content is high, and not only the connective tissue, the fat distribution even, soft it is easy to digest. Fish and meat muscle fiber is short, contains moisture content, including saturated fatty acid, protein less digesting absorption rate can be as high as 87% ~ 98%. Pay attention to food, beans or rice, noodles mix food. Old people of flour and rice of net utilization rate lower than middle-aged, such as all kinds of food can be suitable, the match will fully give play to the role of complementary protein, which greatly improve the food’s nutrition value. For example, with the 33% of the soybean meal, flour, corn flour mixture made after the food nutrition value alone than the original they feed eight times, with the use of the soybean increase 20%, corn and millet 40% each, mixed grinding, the nutritional value can improve more than 3 times. In addition, commonly used all kinds of beans congee, cook or make stuffing can also improve its nutritional value.
(6) pay attention to choose coarse food grain and brown rice, delay ageing process food properly choose food coarse food grain and brown rice, not only can give full play to the teeth chewing function, increase of periodontal disease resistance, and maintain the stable teeth, still can put off teeth and periodontal tissue of the aging process. In addition, the coarse food grain and brown rice products easy to make the person feel fuller, and therefore can be effectively help old people avoid all kinds of nutrient intake too much. These food contain a lot of cellulose, but also increases the human body the digestion and absorption of food to the volume of waste, quickly out of body, which reduce the possibility of the infringement of all kinds of toxins. At the same time brown rice germ contains vitamin E is the natural antioxidants, be helpful for maintaining the normal function of the human body cell membrane, delaying airframe ageing process.
(7) advocate all the nutrition, avoid by all means to junk food any food as long as can feed, and do not contain harmful material, can be called a nutritious food, because it contains at least one or more nutrients. If all kinds of food collocation is proper, not only can eliminate some food adverse effects, and thus play of the mutual effect. Nutrients Old people to the needs of the nutrition is various, multi-function, no one or several natural food can fully contained the human body needs many kinds of nutrients. A lot of people in the long life of some food into the special preference, and thus a phenomenon; Some people for some reason to take the incorrect diet or too vegetarian; Still others sided pursuit of food, but appetite, all day long, big fish big meat dads scoffing senior cordial and candy, snacks, all of which would cause malnutrition, old people and their own immune function drops, the consequences are damage healthy, and even cause disease. Old People’s Daily dietary must adhere to diversification, so as to achieve reasonable manning, in order to ensure that the nutrient balance.
