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.
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.