How to eat scientifically and reasonably for the elderly
Vice President of Chinese Society of Geriatrics/President of Nutrition and Food Safety Branch/Professor Hu Wen, Head of Clinical Nutrition Department, West China Hospital, Sichuan University
With the development of social economy and medical care, human life expectancy is gradually extended, and the proportion of elderly population is increasing. Due to the decline of digestive system function, metabolic function and chronic diseases of the elderly, this series of problems leads to the decline in the quality of life of the elderly. Today we will talk about the elderly diet related issues.
1. Eat a balanced diet with a variety of foods
Some elderly people have a single dietary structure, eat less high-quality protein foods (such as lean meat, eggs, milk, soy products), and limited intake of fruits and vegetables lead to insufficient dietary fiber intake, which may cause protein deficiency and constipation in the long run.
Therefore, the diet of the elderly population should ensure enough high-quality protein, a cup of milk every day, if there is lactose intolerance of the elderly can drink Shuhua milk; An egg, if accompanied by hyperlipidemia people, can only choose the protein, do not eat the yolk; Eat soy and its products in moderation, especially for the elderly with chewing disorders/bad teeth, soy products are the best source of high-quality protein intake. Try to eat plenty of fresh vegetables and fruits, eat moderate hunger, eat small meals often.
Our goal is to eat more than 12 foods a day, the more the better!
2. Use stewing, boiling, steaming, stewing and other cooking methods to make good use of natural seasonings
Using stewing, boiling, steaming, stewing and other cooking methods, everyone will feel too light, because stir-frying, frying, etc., affect the cardiovascular and metabolic health of the elderly to varying degrees. Should be in sufficient nutrition and balanced premise, control the intake of oil, salt, sugar, for the appetite is not very good, no appetite for the elderly, you can use natural seasoning to stimulate the taste buds, increase appetite.
Our goal: simple cooking methods, combined with natural seasonings can promote food oh!
3. Eat frugally and divide your meals properly
As the experience of the "food shortage" era, most of the elderly have the good habit of thrift, will not waste food, but also to eat at home, how much to eat, how much to do (to avoid food safety problems caused by incorrect storage of leftovers, which is also beneficial to the elderly with poor gastrointestinal function); Eating out, a wide variety, in line with the eating habits of the elderly, according to each other's meals and needs, the appropriate amount of ordering, leftovers packaging, CD-ROM action into practice, so that people walk the table.
At the same time, when eating should advocate "the use of chopsticks, reasonable meals", "advocate changing customs, civilized dining", the use of chopsticks, away from germs. Abandon the habit of pushing cups and exchanging dishes. Teaching by example is the best education, and can also play an example role for the younger generation, and urge family members to establish the concept of saving food.
Our goal is: take the degree, reasonable meal, small table reflects the big civilization!
(The opinions expressed are solely those of the author. Some pictures in this article are from the Internet, if there is infringement, please contact to delete)