'Three points depend on training, seven points depend on support', how to eat healthy for the elderly after the age of 60?
With the growth of age, it is no longer the pursuit of money, status, and beauty, but the hope that the rest of your life will be safe and sound. People's wealth is made with both hands, and health is obtained by "eating ". However, from the current situation, many The elderly are not "eating", so many elderly people do not know how to eat to be considered healthy. This article gives three major dietary recommendations for the elderly, which may make the elderly eat more nutritious and at ease.
"Three points depend on training, seven points depend on support", how to eat healthy for the elderly after the age of 60?
Principle 1: Eat everything, eat less of everything
It is difficult to meet the body's nutritional needs by eating a certain food alone. Sticking to a vegetarian diet or sticking to a meat diet is a wrong way to keep healthy. Fruits, vegetables, meat, seafood, eggs , each need to be involved, and each contains Unique nutrients, such as vegetables and fruits, are rich in vitamins, which can participate in body metabolism and expel toxins from the body. Meat is rich in amino acids and trace elements, which are very good for the muscles of the elderly. Eggs contain calcium and protein. , It is particularly important for bone health. Eat about 5 kinds of food every day, and eat about 20 kinds of different ingredients a week , in order to meet the needs of the body, so that you are not picky eaters or partial eclipses.
Principle 2: Do not grab or burn food
The teeth of the elderly are not good. It is not advisable to eat too fast. If you swallow the food before you have fully chewed it, it is easy to cause indigestion, flatulence and constipation . If you chew sufficiently, a lot of mucus will be secreted in the mouth . It can better protect the gastrointestinal mucosa.
The elderly have advocated that it is unhealthy to eat food while it is still hot. Hot food over 65° will easily burn the esophagus and increase the risk of cancer. It is better to eat the food after it is cold.
Principle 3: Less salt, less oil, less sugar, to ensure the original taste of food
Modern people prefer to eat heavy-tasting food. They like to put a lot of chicken essence and salt. Although they taste better, they are not helpful to health. If you eat too much, you will be thirsty, which is not good for your health. The way of cooking, cooking the food can maximize the preservation of the nutrition of the food. The daily intake of salt and sugar is about as much as a bottle of wine, and the intake of oil does not exceed 2 small caps.
Principle 4: Eat more anti-aging foods
In terms of matching diet, if " mismatched " can cause gastrointestinal discomfort , so in terms of diet, it is recommended to focus on anti-aging, such as milk, shrimp, fish , etc., which are rich in vitamins, and these foods can be paired with vegetables Eat together, in terms of dietary choices, the daily content of vegetables should be no less than 300 grams , about three or two ping-pong balls, no less than 150 grams of low-sugar fruits, the size of a ping-pong ball, and the meat is mainly white meat . Mainly , just eat a few pieces, don't be greedy, eat more whole grains that help digestion.
For the elderly, if you want to live a long and healthy life, which foods should be added to the blacklist?
①Fried food
② Pickled food
③ Foods with moldy corners
④Tobacco and alcohol
⑤Cold food
⑥ high sugar food
The above six kinds of food are not good for the body, but are easy to damage the blood vessels of the person. A healthy body is a long-term "nurture" of good habits. If you can strictly control yourself in terms of diet, you can see that he is an extremely self-disciplined person. , while longevity is more willing to favor, for those who are demanding.