It is not enough for the elderly to eat 12 kinds of food every day, and they must meet 5 categories in order to be nutritionally balanced

I believe that many of my friends have heard the saying that "eat at least 12 kinds of food every day", because the human body's nutritional needs are not single, only by eating more than a few kinds of food can we avoid nutritional deficiencies and prevent malnutrition. Different foods have different nutritional components. For example, staple foods mainly contain carbohydrates, milk mainly contains protein, and fruits are synonymous with vitamins.

In order to meet the requirements of a balanced diet by eating a variety of ingredients every day, few people around us notice this. For most people, eating is a matter of filling their stomachs. It is not important whether they are nutritious or not, but it is more important whether they are delicious or not. Therefore, even if everyone's living standards have improved, their eating habits have not "reached the standard". Although there is no need to worry about eating and drinking, the diseases caused by poor eating habits are becoming more and more "crazy".

As the elderly who are in urgent need of nutritional supplements, they should pay more attention to their eating habits. Although many elderly people do not pay so much attention to eating health, the relationship between eating habits and human health is also very close. If you want to strengthen your body, you must first Start by adjusting your diet.

Seven nutrients the human body needs

As we all know, there are three basic nutrients the human body needs, one is fat, the other is protein, and the third is carbohydrates. That is to say, even if other nutritional demands cannot be met, the intake of these three basic nutrients must be guaranteed. Otherwise, it is impossible to maintain human life activities.

Under normal circumstances, the food we eat every day can basically satisfy these three nutrients, but in other nutrients, we need to obtain it by eating different foods. In addition to these three basic nutrients, the human body also needs fiber, vitamins, water and minerals, and these nutrients can basically be obtained from some common foods.

We often emphasize that middle-aged and elderly people should eat more fresh vegetables and fruits. In fact, it is to meet the needs of these four nutrients. After all, in addition to these nutrients, there are other substances that are beneficial to health in fresh vegetables and fruits. Good for the body.

In order to meet the human body's needs for these seven nutrients, we need to eat different kinds of food every day, so the saying "eat more than 12 kinds of food every day" was born, because the content of these nutrients in different foods Also different, in order to meet the nutritional needs of the human body, we must ensure adequate intake of nutrients.

However, a large variety does not mean that the nutrition is "complete". The nutrients in many foods overlap, such as rice and noodles, potatoes and sweet potatoes, taro, yam, etc., to ensure the intake of five categories of ingredients, in order to meet the goal of a balanced diet .

After the age of 50, try to eat enough of these five types of food

various grains

I believe that many of my friends usually consume some other grains in addition to rice. This habit is commendable, because compared with wheat, millet, corn and other grains, the nutrients in rice are relatively simple, and they are often eaten. , in order to make up for the vacancy of nutrition, supplement the minerals and vitamins needed by the human body.

Potatoes

Many people like to replace the staple food with whole grains. In fact, sweet potatoes, potatoes, taro and other potato foods in coarse grains are not only rich in carbohydrates, but also contain dietary fiber that is beneficial to gastrointestinal motility, which can prevent constipation and is more suitable for diabetics. However, because the nutritional elements of potatoes and staple foods are similar, the intake of rice or noodles should also be appropriately reduced when eating.

meat

Needless to say, meat can also easily "capture" people's favor. Meat is rich in nutrients, not only containing high-quality protein, but also high-quality fat, trace elements, etc. The most important thing is that it is easily absorbed and utilized by the human body. But there are also many kinds of meat. It is recommended that you usually eat more low-fat and high-protein meats, such as fish, shrimp, beef, etc.

fresh fruits and vegetables

Among all kinds of foods, the most easily overlooked are fruits and vegetables. Although these kinds of foods have made many contributions to human health, they are not as popular as other foods, especially vegetables. Many people have been resistant to vegetables since childhood. .

In fact, the rich dietary fiber and vitamins in vegetables and fruits are incomparable to other types of food. Ensuring the intake of more than one kilogram of vegetables and two or more kinds of fruits every day can meet the human body's demand for dietary fiber, and also Replenishes moisture and minerals.

Various nuts and soy products

In fact, nuts and soy products are also foods with a very weak sense of existence. Many friends have not included these foods in their diet lists, but nuts and soy products are sources of high-quality fat and protein with low cholesterol content, which are suitable for the elderly.

Summary: There are all kinds of food around us, and how to choose has become a difficult problem, but everyone must learn to choose, no matter if you like a certain type of food, you should also consider the balance of nutrition, try to eat enough of the five types of food, and supplement nutrition in order to avoid malnutrition and strengthen the body.