Quote, “the blog> let old man lu nets longevity diet law, for his mom and dad a longer, is our child
July 29, 2011
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learning charging the 2011-03-29 15:51:36 reading 13 comments 0 name: many countries in the world to subscribe to medium have ‘dietary “pyramid” to guide people’s diets. In fact old people and for their own meal “pyramid”. 20 DuoNian, nutritionists are constantly update their knowledge. In recent years, the toefl university researchers at age 70 or older meals “pyramid” the revised and added.
original meal “at the bottom of the pyramid” by the largest share of grain, including corn, rice, bread and noodles. Today, meal “pyramid” with eight share basal parts of the water, fruit juice or soup composition, and cereal food accounted for only six share a layer on the position of water, compared to more important. Because of the old people physiology characteristic is that even if the water requirements also thirsty as obvious as well as young people, often have the body of water shortage risk. New meal “pyramid” emphasis on old people should more water, in order to prevent the shit BiJie and lack of water body gardens acted points.
plenty of special nutrients. The old activity and intake has dropped, in order to keep the old body weight and health status, meal “pyramid” strict requirements must provide plenty of daily special nutrients, such as antioxidants to prevent with old because of free radicals, damage; Provide enough vitamin D and calcium to protect the strong bones; Provide abundant folic acid to maintain mental activity and reduce the energetic stroke and heart attack. Meal “pyramid” also remind old people should pay attention to the high density of nutrition of the food intake, mainly refers to the vegetables, fruits, such as spinach, orange, yellow, sweet potatoes and pumpkin, colour and lustre bright-coloured fruit, etc. Fruit often contains A lot of vitamin A, vitamin C and folic acid, such as strawberries, mango, etc.
high fiber intake. In the new meal “pyramid”, almost each layer is as far as possible to join the symbolic mark cellulose. Eat more whole grains, choose brown rice instead of coarse grains showed, eat carrots, orange, and is not only a drink carrot juice and orange juice, eat at least two times a week, with soy beans food, lentils, Elderly health care products of the instead of meat. Because most old people there on a daily basis the decline of the bowel function, these high fiber food also contains a lower cholesterol, and thereby reducing the old people from cardiovascular disease and cancer risk.
certain nutrients need extra added. New meal “pyramid” tip of the little flag up to remind. Because the body metabolic function of old people and the influence of the old weakened necessary nutrient intake and absorption, so the old the body’s needs some additional nutrients is indispensable. Such as calcium and vitamin D supplements prevent osteoporosis is necessary. Vitamin B12 can help the body to maintain normal neural function and reduce the occurrence of alzheimer’s. A third of the old will appear gradually atrophic gastritis and gastric acid, pepsin is secreted decrease, and the result in food absorb vitamin B12 reduce, and pure vitamin B12 supplements are will be well received by the absorption. But most nutritionists all think that vitamin supplements can’t take place of healthy food choices, such as daily a cup of milk is calcium, potassium and vitamin B12 best source.
and traditional meal “pyramid” is the same, the top of the tower part is the minimum and advocate for the share limited, oil and fat intake of sweets, such as cakes, biscuits, fast food and snacks. These foods high but nutrients less heat, old people is not to eat. The supply of protein must pay attention to the mutual collocation, such as grains, beans, lean lean, DanQin mutual collocation to reduce the intake of saturated fat and cholesterol, so as to achieve a balanced diet.
in addition to follow dietary “pyramid” type of diet principles as the old people to pay special diet, pay attention to the following ten aspects:
food to sweet
the old taste, appetite is poorer, eat less often feel short of AIDS flavour. Therefore, for old people to pay attention to food made color, aroma, and taste.
good quality
the old metabolism to decompose metabolism is given priority to, need more protein to compensate for tissue protein consumption. Like many eat some chicken, fish, rabbit meat, mutton, beef, pig lean lean and beans products, etc, these food contain protein belong to the high grade protein, rich in nutrition, easy to digest.
number less
to
research shows that too much food is bad for your health, old people should be to each meal seven eight full advisable, especially the dinner.
fresh vegetables are old people health friends, it not only contain rich vitamin C and minerals, still contain more fibre to the protection of cardiovascular and the prevention of cancer and constipation has an important role, every day in the vegetable intake should not less than 250 grams.
food must be mixed
protein, fat, sugar, vitamins, minerals and water are necessary for human body of the six nutrients, exist widely in all these nutrients in the food. For balanced absorption of nutrients, keep healthy, all kinds of food to eat a little bit, such as possible, every day of the Lord should ensure that the ten or so non-staple food.
dishes to light
some old people KouChong, little imagine, salt to eat many will give heart, kidney burden, easy cause increased blood pressure. For health, old people generally every day to eat salt should with 6 ~ 8 g advisable.
food to lousy
the old teeth very loose and fall off, the masticatory muscles become weak digestive, digestive enzymes and secretion, reduce gastrointestinal digest function reduced. Therefore, the food was to do some soft, talk some.
fruit will eat
all sorts of fruit contains rich vitamin and metal water-soluble trace elements, these nutrients to maintain the body fluid acid and alkali balance a huge difference. To keep healthy, after each meal should eat more fruit.
diet to hot
old people to cold resistance is poor, such as eating cold food can cause stomach wall vasoconstriction, reduce blood supply, and reflex sexual ground to cause other internal blood circulation, reduce the amount it’s not healthy. Therefore, the food should be a bit hot, including some with eating is advisable.
eat slowly
some old people used to eating fast food, not completely chewing and swallowing down, as time passes is harmful to health. Should be to nibble slow pharynx, in order to reduce gastrointestinal burden, promote digest. In addition, eat slowly also easy to produce full abdomen move, prevent to take food overmuch, health effects.
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