Middle-aged and older people should eat more food

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Middle-aged and older people should eat more food

It is recommended that the elderly should eat the following foods in the expected choice: (1) Eat more coarse grains and miscellaneous grains.

銆€銆€Cereals include rice, wheat, corn, millet, sorghum, buckwheat, etc., which are processed and milled to make various rice and noodles.

Rice and wheat germs are called the grain after removing the outermost hard shell. The outermost layer of the grain is called the husk. It is composed of stacked fibers and contains a small amount of protein, traces and B vitamins and minerals. The innermost is called endosperm.It is the main part of grain, mainly containing starch and crystalline protein; in addition to endosperm, there is a layer of aleurone inside the bark, which is rich in complex B vitamins and minerals.

At one end of the grain there is a small germ, which is the part of the grain that sprouts, with a small amount of traces, protein, minerals, and vitamin E.

The grain and aleurone layers are first crushed during milling, and if the mill is finely ground, the germ is also crushed, leaving only the endosperm.

This finishing results in the most loss of minerals and vitamins.

Compared with the standard powder (81 kg of flour per 100 kg of grain) and the rich powder (65 kg of flour per 100 kg of grain), the protein, trace, vitamin and mineral content per 100 g of rich and powerful powder are lower than the standard.Powder, only starch starch; the ratio of extra stalk rice to millet, and the vitamin content is higher than the former, and there are carotene in millet; the content of the first three is so small that it cannot be measured.

The fine grains contain less nutrients and less fiber, which is not conducive to the smooth flow of the stool; in the grains of corn, the soba noodles contain more minerals than the rich and strong noodles.

It can be seen that middle-aged and elderly people should use coarse grains and miscellaneous grains as well.

銆€銆€(2) often eat beans.

銆€銆€When adding porridge, add beans such as red beans, mung beans, and kidney beans to improve the taste and increase the protein and mineral content.

Beans can be stewed into bean stuffing and put into delicious food such as bean bags.

Especially mung beans can be used in summer.

Chinese medicine believes that mung beans can clear away heat and poison, cool off thirst, produce fluid, thick stomach, which contains a lot of protein and carotene, vitamin E, calcium, iron, zinc, etc., middle and old people cook a pot of mung bean soup in summer, let cool asDrinks, which are both thirst-quenching and nutritious, are better than a variety of commercial drinks.

銆€銆€(3) Regular consumption of soybeans and soy products.

銆€銆€Soy is rich in nutrients, but the whole bean is not easy to chew and digest. It must be boiled.

There are saponins in soybeans, which can inhibit lipid peroxidation in the body and delay aging.

Soybean phospholipids and soy in beans can significantly increase coronary and cerebral blood flow, reduce myocardial oxygen consumption and coronary vascular resistance, and improve myocardial nutrition.

Flavonoids in soybeans have good health care functions.

Soy products such as dried bean curd, tofu, yuba, vegetarian chicken, etc. are all high-protein foods, and are high-quality protein, calcium can also be.

The protein of tofu is easy to digest and absorb, suitable for the elderly.

銆€銆€(4) Try to develop the habit of newborn milk.

銆€銆€The former people had no habit of metabolizing milk, and the complications of calcium deficiency in the elderly.

Calcium deficiency has a certain relationship with osteoporosis. Milk is a good source of food for calcium, so drinking milk should be strongly promoted.

Drinking half a catty of milk a day can get 260 mg of calcium.

Some elderly people have lactose enzymes in their bodies. After eating milk, lactose can not be broken down and there is bloating and even diarrhea. Using small amounts of milk or using milk after meals, or trying different brands of yogurt can also reduce its adverse reactions.

Yogurt is fermented by lactic acid bacteria after being heated and disinfected by milk. It can stimulate gastric acid secretion and inhibit the harmful bacteria in the intestine. Some of the lactose has been fermented into lactic acid, which is not easy to cause bloating, diarrhea, and is suitable for the elderly with stomach acid deficiency and indigestion.
Some people use milk to substitute milk, which has less protein and less calcium. Only half a kilogram of calcium in soy milk is not enough to replace dairy products in terms of calcium supplementation.

銆€銆€(5) Appropriate consumption of livestock, poultry, fish, and shrimp.

銆€銆€Most of the poultry meat contains protein residues and a small amount, which is more suitable for the elderly than livestock meat.

The poultry liver contains more iron than the liver, and the vitamin A in the chicken liver is more than 2 times higher than that in the pig liver, and the poultry meat is tender and easy to digest.

Fish and shrimp are also easier to digest than livestock meat, and the protein content is high. There are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) in marine fish for the prevention and treatment of hyperlipidemia and atherosclerosis.Hardening has a role.

In addition, marine fish contain more iodine, oysters, fresh shellfish, scallops contain more zinc, shrimp rice skin contains more calcium, are suitable for multi-use.

銆€銆€(6) Limited eating eggs and eggs contain a variety of nutrients other than vitamin C and sugar, the protein has high nutritional value, minerals in the egg yolk, vitamin content; the disadvantage is high cholesterol in the egg yolk.

Therefore, it is advisable for the elderly to eat one egg daily or every other day.

銆€銆€(7) Vegetables should eat more vegetables is an important source of several vitamins, such as carotene in the green leafy vegetables and red, yellow vegetables inside the content, each 100 grams of carrots and spinach contain carotene 4 respectively.

13 and 2.

92 mg, equivalent to 688 and 487 micrograms of retinol (vitamin A); vitamin C 72 mg and 56 mg per 100 grams of bell pepper and bitter gourd, respectively, can reach the daily supplement standard.Although the vitamin B2 content in vegetables is not much, it can be eaten more. For example, 500 g of rapeseed and citron contain vitamin B20.

55 and 0.

60 mg.
A large amount of precipitated fiber in vegetables can stimulate bowel movements and prevent constipation in the elderly.

Some wild vegetables such as alfalfa, purslane, gray vegetables contain more vitamins and minerals (calcium, vitamin B2, iron); fungus, mushroom, seaweed also high iron, the elderly, especially women with high incidence of anemia, should be moreedible.
Vitamins P are also found in vegetables such as garlic, onions, tomatoes, and celand. Similar to vitamin C, they have antioxidant effects and protect vitamins A, C, E and selenium from oxidation.

Garlic, mushrooms, and seaweed also reduce blood calcium.

In addition, garlic also has the effect of preventing the development of gastric cancer, so it should be eaten more.

Raw cucumbers and tomatoes can also reduce the loss of nutrients in cooking.

銆€銆€(8) Nuts and fresh fruit Acidic fruits contain more vitamin C.

Organic acids such as malic acid and citric acid in fruits can promote the secretion of digestive juice.

Wild fruit kiwifruit contains a large amount of vitamin C and also has the effect of preventing gastric cancer.

The protein in the hard-shelled nuts is high in trace amounts, and some nuts such as fried black melon seeds have higher levels of calcium, iron and zinc.

銆€銆€In general, the elderly should arrange expenditures in a certain proportion.

In grain cereals, millet, oatmeal and other coarse grains, miscellaneous grains, and less processed rice are used.

Should choose some miso porridge, boiled bean soup.

More tofu, dried beans and other soy products.

In order to take more calcium, try to drink milk, yogurt, and more marine fish, oysters.

Vegetables include bell pepper, rape, cabbage, leeks, garlic, fennel, toon and carrots.

Sesame sauce, shrimp rice skin contains more calcium, various mushrooms contain more vitamin B2, should be used more, and try to eat more garlic.

Postpartum slimming skills, do not blindly diet

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Postpartum slimming skills, do not blindly diet

Being a mother is a happy thing. Many new mothers are anxious to restore their prenatal physique. How to lose weight after childbirth?

Is there any good way to lose weight after childbirth?

Today, Xiaobian will take you to understand.

銆€銆€What time is it better to lose weight after production?

銆€銆€If it is breastfeeding, it is usually recommended to start active weight-loss exercise after the child is 6-8 weeks old, because the postpartum body needs time to recover and maintain a good supply of milk.

銆€銆€A good way to lose weight after childbirth.

Diligent massage is often performed during pregnancy to maintain some skin massage.

銆€銆€2.

Balanced supplemental nutrition Because sugars and starches are the source of conversion, the principle of proper balance should be observed when transferring. Once repeated, it will be converted into oil or a small amount.

銆€銆€And pay attention to the excessive supplementation of protein, so that the oxide can grow healthily.

If you are worried about the lack of intake of trace elements, you can actually add vitamins.

銆€銆€3.

Belly tickle pregnant women’s belly becomes bigger, there will be some symptoms of itching, then you can often apply some massage cream to relieve.

銆€銆€4.

After drinking more aquatic products, you must add enough water to your body, because it can accelerate the discharge of toxins from the body, and moisturize and clean the intestines. It is one of the most basic requirements for weight loss, and it can also provide a sense of fullness to the body.Control your appetite.

Getting up in the morning and drinking a cup of warm honey water can effectively avoid constipation problems.

銆€銆€5,

Correct correct posture Postpartum should not be too correct exercise, but the correct alignment posture can help burn the body excess, it is worthwhile to effectively explain the correct way to reduce weight loss instead of wall shortening.Single toe and so on.

銆€銆€6.

It is very important to control the food after the micro-production of food, slowly reduce your own food intake, and gradually return to the prenatal eating habits, the accidental nature of the body will naturally decrease.

Of course, controlling the transition of food is the most effective way to make the total conversion needed every day, and then distribute it to each meal proportionally.

Eight principles of winter health

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Eight principles of winter health

Core Tip: Winter yang chill, especially at night, the ancients called “early bed late.”

Go to bed early to raise yang, late to solidify Yin.

銆€銆€One must be less sweaty winter is yin, to protect the yin essence, should be less sputum.

Therefore, it is necessary to prevent cold from attacking the winter.

But it can’t be warm, especially heavy clothes, heavy drunkenness, roasting belly, warm sweating.

銆€銆€Second, you need to exercise your feet.

You must always keep your feet clean and dry, and wash your socks frequently. When you wash your feet with warm water every day, you should also massage and stimulate your feet.

Walk for more than half an hour every day, activities and feet.

In the morning and evening, stick to your feet to promote blood circulation.

In addition, choose a pair of comfortable, warm and lightweight, moisture-absorbing shoes are also very important.

銆€銆€Third, to prevent the disease, the winter climate induces recurrence or aggravation of chronic diseases, and the cold stimulates myocardial infarction. The occurrence of stroke increases the symptoms of blood pressure and ulcer disease, rheumatism and glaucoma.

Therefore, winter should pay attention to cold and warm, especially to prevent bad wind and cold weather to the adverse stimulation of the body, prepare emergency medicine.

At the same time, it should also cope with cold-resistant exercise, improve the ability to resist cold and disease, and prevent respiratory diseases.

銆€銆€Fourth, the amount of water is insufficient for sweating and urination in winter, but the cells of the brain and various organs of the body still need water to nourish it to ensure normal metabolism.

Generally, the daily hydration still cannot bear 2000?
3000 ml.

銆€銆€Five must adjust the spirit of winter is really easy to make the body in a low state.

The best way to change your mood in winter is to exercise, jog, dance, skate, play, etc. It is a good medicine to eliminate winter boredom and maintain your spirit.

銆€銆€Sixth to be good air indoor air pollution level is several times more serious than serious, should pay attention to open the door and window ventilation, or put a negative ion generator indoors to clean the air, brain refreshing.

銆€銆€Seven to porridge to nurse the winter diet avoid sticky and cold.

Nutrition experts advocate eating hot porridge in the morning, and dieting should be dieting to nourish the stomach.

Especially mutton porridge, glutinous rice red jujube lily porridge, eight-trea porridge, millet milk rock sugar porridge, etc. are most suitable.

銆€銆€Eight must go to sleep in the early winter, yang suffocation, especially at night, the ancients called “early bed late.”

Go to bed early to raise yang, late to solidify Yin.

Sleeping like a bow is good for health care

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“Sleeping like a bow” is good for health care

Ancient health scholars left the saying that “sleeping like a bow.”
The so-called “sleeping like a bow” refers to a posture in which a person’s side is bent like a “bow” while sleeping.
In this position, the limbs can be placed in a more comfortable position, and the muscles of the whole body can also achieve a satisfactory relaxation.
銆€銆€According to the analysis of modern medical theory, it is better to lie on the right side to the left side.
Because the heart is on the left, the gastrointestinal tract is on the right side and the liver is on the right side.
The posture on the right side can make the heart’s pressure less, which is conducive to the blood’s stroke. The food in the gastrointestinal tract is normal, and the liver can get richer blood.
Therefore, it is beneficial to the right side of the body to digest, absorb, and smoothly circulate the blood, detoxification, and disease resistance.
銆€銆€Interestingly, the sleeping position of 鈥渟leeping like a bow鈥?is almost identical to the posture of the fetus in the mother’s womb. This posture is also good for life activities after the baby is born.
Of course, it should be pointed out that some patients or pregnant women cannot insist on a “sleeping like a bow” sleep posture, and should be treated differently according to the situation.

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4 health misunderstandings do not get sick before health

Health care refers to a kind of medical activity that supports life through various methods, enhances physical fitness, and prevents diseases, thus achieving longevity.

The so-called birth is the meaning of life, survival, and growth; the so-called maintenance, that is, maintenance, nursed back to health, the meaning of nourishment.

In short, health is the meaning of maintaining life.

Guided by traditional Chinese medicine theory, the gradual yin and yang five elements of biochemical collectors change the law, scientifically nurse the human body, and maintain vitality and vitality.

Spiritual health refers to the purpose of maintaining the body, reducing disease, improving health and prolonging life by regulating the mind, adjusting emotions and adjusting life.

銆€銆€Chinese medicine speaks about grain as a nutrient, and fruits and vegetables help. In fact, the human body is mainly maintained by grains, and vegetables and fruits are auxiliary grains.

TCM health is divided into internal and external support. The internal cultivation is refined, qi, and god. The external culture is the flesh and bones.

Traditional Chinese medicine pays special attention to internal cultivation, and now the so-called health experts are talking about external cultivation, how to eat and how to exercise.

If you raise a problem inside, it is nonsense to use the method of eating.

銆€銆€Chinese medicine experts should treat patients with diseases “different from syndromes”, and health care should be “different from person to person”.

銆€銆€Everyone’s physique is different, and health care should pay attention to individual differences.

TCM health care stresses syndrome differentiation and treatment, such as tonic, it is necessary to pass the hope, smell, ask, cut, clear qi deficiency, blood deficiency, yin deficiency, yang deficiency, and then use qi, blood, yin, yang, method to the right medicine.

Different ages, different seasons, different physical conditions, and different health care medications.

銆€銆€Choose a health care method or health care medicine, it is best to ask a professional doctor for physical fitness judgment and then health.

Only the right one is the best way to keep fit.

銆€銆€Remote medicine, massage, acupuncture, scraping, cupping and other traditional Chinese medicine techniques have become the highlights of many leisure clubs, beauty salons, bathing centers and weight-loss institutions.

銆€銆€The doctor is based on medical diagnosis and uses various treatment methods for the patient.

The staff at the above-mentioned places did not understand the medical principles, but only mastered some acupoints and massage techniques, and it was impossible to check whether the patients had these systemic diseases.

銆€銆€Since ancient times, traditional Chinese medicine has focused on “treating no disease” and obviously has no disease and disease prevention.

Too many people think that they are in good health, and they can’t find out what kind of illness they have, so they don’t need health care.

actually not.

銆€銆€Chinese medicine pays attention to conditioning, and health is important in life style.

Experts believe that people should be bleak and empty, and maintain a good state of mind; secondly, living sometimes.

Irregular lifestyle has become a disease of the times and one of the causes of diabetes, high blood pressure, high blood fat, high blood sugar, obesity and sub-health.

Third, eating a diet, not overeating, or eating indiscriminately, not partial eclipse, nutritional balance is an important part of health.

Finally, there is a degree of exercise.

Traditional Chinese medicine has long been known for exercise and health, but it stands out as “not to be over-excited.”

Walking, Tai Chi, and Wu Qin Xi are all better ways to exercise.