The silver-haired diet in autumn follows 7 principles + 4 attention
Silver-haired people often refer to people over 65 years old, whose nutritional requirements are basically the same as adults, but they have their particularity due to changes in physiology, psychology and immune function. The principle of healthy diet recommended by nutrition experts can be used as a reference for arranging the diet of the elderly.
The diet of the elderly in autumn abides by seven principles
Moderate hunger and satiety
Due to endocrine changes and the relative reduction of digestive enzyme secretion, the elderly have poor ability to regulate hunger and satiety. Hypoglycemia often occurs when they are hungry, and the burden on the heart increases when they are overfed. Especially the vegan elderly, because they eat all plant food and have poor hunger tolerance, they should eat less and eat more on time.
Usually eat at least three meals a day, it is best to add two or three side meals. For side meals, you can choose soy milk, tofu pudding, jujube lotus heart soup, peanut paste, walnut cheese, sesame paste, all kinds of salt porridge, soft snacks, fruits and other foods. The interval between the three staples is 4-6 hours, and the non-staple food is placed between the staple food and 1 hour before going to bed. The metabolic function of the elderly decreased, physical activity was less, each meal was full, 70% full.
Excellent protein
Soybean has high protein content and good quality. Fish have short fiber, low fat, soft meat, and protein digestibility of 87% to 98%. These are ideal foods for the elderly to get protein. The elderly need four kinds of protein every day, but the intake of meat must be limited, so some sources of protein should replace beans and soy products (tofu, soy milk, etc.). In the diet of the elderly, meals include protein foods such as lean meat, fish, eggs and tofu, especially vegetarians who do not eat meat or eggs. Protein must be obtained from legumes and various nuts (peanuts, walnuts, almonds, cashews, etc.).
Fat should be low.
Try to eat foods that are high in fiber
Celery, shiitake mushrooms, vegetables, fruits, beans, potatoes and other foods are rich in fiber, which should be consumed every day (but not too greasy). Fiber has a certain adsorption effect on oil. If there is fiber in the stomach, the oil eaten will be easily absorbed by the fiber and come out with the excrement.
Thickness of staple food
The elderly should properly choose coarse grains such as millet, corn, oats and sweet potatoes. Eating coarse grain bread has higher nutritional value than refined white bread and contains more vitamin B1, which helps to maintain the normal secretion of appetite and digestive juices of the elderly. At the same time, the food fiber can stimulate the intestinal tract to increase peristalsis, prevent the lack of food fiber, dry stool, constipation and so on.
Improve the body's metabolic ability
The elderly should eat more calcium, iron and vitamins a, B2, c food. Foods rich in calcium include shrimp skin, sesame paste, dairy products and so on. Milk contains protein and calcium with high nutritional value. It is also a good source of vitamin an and B2, but it contains less iron. Fresh green leafy vegetables, red and yellow fruits (carrots, pumpkins, apricots, etc.) are rich in vitamins an and c, and should be eaten more. There are more potassium, iodine and iron in kelp and porphyra, which is beneficial to the prevention and treatment of hypertension and arteriosclerosis. Regular consumption of light vegetables, kelp, mushrooms, peanuts, walnuts, sesame and so on can increase the intake of essential trace elements such as zinc, selenium and copper, and also help to prevent and cure hypertension and arteriosclerosis.
Low-oil, low-salt, low-MSG soy sauce
Try to cook by steaming or cooking to reduce oil intake. If you eat out, you can cook some dishes with a glass of boiled water. Eat less fried or fried things after adding starch best dildo , because starch is easy to absorb oil, such as fried noodles, fried rice, fried buns, Fried Baked Scallion Pancake and so on. The elderly who are insensitive to taste often feel dull when eating. When the food is served with salt and soy sauce, it is easy to eat too much sodium, leading to hypertension.
The diet of the elderly in autumn should be careful not to eat fat.
The autumn wind is cool, and after hot baking, the human body finally enters a cool and comfortable recovery period. The human body enters the cool meat stage in autumn from the fat season in summer. If you do not pay attention to a reasonable diet at this stage and eat too much high-fat and high-sugar foods, people will quickly get fat. Facts have proved that autumn is the most likely to get fat season, the elderly should be very careful.
Be careful not to harm the intestines and stomach
Entering the cool autumn season, everything has changed fundamentally, the appetite has increased, and the content of diet has also changed. At this time, the elderly should pay attention to diet and health care, do not hurt the stomach and intestines. The evolution of dietary content should be carried out step by step, not suddenly into big fat meat. Because the digestion and absorption function of the human body changes through the summer diet content is a process. This process must be realized step by step.
Pay attention to supplement shortcomings
Autumn supplements can lay a nutritional foundation and make material preparations for the elderly to spend the cold winter. But some old people often eat warm and hot meals, and many people eat dry mouth and dry tongue, nose bleeding and the loss outweighs the gain. In fact, autumn supplements for the elderly should choose supplements that are not severe or dry. Foods with such effects are: rattan white, pumpkin, lotus seed, longan, black sesame, red jujube, walnut and so on. Patients with spleen and stomach weakness and dyspepsia can also take yam, Euryale fruit, lentils and so on.
Be careful not to eat gastrointestinal diseases
In autumn, a large number of fruits are on the market and there are a lot of gastrointestinal diseases. Therefore, the elderly should be careful not to neglect the cleanliness and health care of their diet. The fecundity of bacteria in the cool autumn season is not low, and the food is easy to be contaminated or corroded. The digestive function that has just entered the recovery period is quite delicate. A little carelessness can lead to vomiting and diarrhea, resulting in acute gastroenteritis or dysentery. Therefore, it is necessary to strictly grasp the disease from the mouth, do a good job in food cleaning and preservation, and strictly prevent food pollution.
A dish suitable for the elderly to nourish yin in autumn
The elderly should pay special attention to physical care in autumn and winter. According to traditional Chinese medicine, it is appropriate to nourish the yang qi of the human body in autumn and winter, so as to prepare for the growth of spring and summer. Among them, diet health care should take moisturizing dryness and replenishing qi as the center, invigorating the spleen and tonifying the liver and clearing the lung as the main content, clear and sweet acid as the method, and cold and cool deployment as the main content.
[Lingzhi jujube black chicken boiled]
Food effect: tonifying essence and relieving cough, calming the mind, lowering blood sugar, promoting joints, suitable for senile chronic tracheitis, bronchial asthma, hyperglycemia and other symptoms.
Raw materials: 1 black chicken, 25 grams of Ganoderma lucidum, 50 grams of vegetable bile, 10 grams of yellow rice wine, 2 grams of chicken essence, 2 grams of monosodium glutamate nice ass , 30 grams of chicken oil, 8 dates magic wand vibrator , 30 grams of bamboo shoots, less onion, ginger, salt and pepper.
How to make Ganoderma lucidum slices, stir-fry black-bone chicken with eel blood to remove hair, viscera and claw-washed jujube, wash bamboo shoots with warm water and transparent vegetable bile, cut green onions into sections of Ganoderma lucidum, black chicken to boil over fire, steam for 25 minutes, add bamboo shoots, vegetable gall, chicken essence, monosodium glutamate, salt and chicken oil.
[mushroom with two ears]
Food effect: replenish qi, nourish yin and stop bleeding. Patients with weak, thin, low fever and hemorrhagic disease are especially suitable for eating.
Raw materials: 100 grams of Tremella fuciformis, 100 grams of fungus, 100 grams of mushroom, 150 grams of lean meat, appropriate amount of chicken soup, a little rice wine, sesame oil, salt and starch.
Preparation method: pick and wash the raw materials and put them into the pot, put them on the fire, stew them with chicken soup or lean broth, add a little salt, yellow wine and sesame oil, and then add starch juice, which can be eaten when the soup is sticky and bright.
[Tremella almond and white fruit soup]
Food efficacy: clearing lungs and moistening dryness, collecting lungs and relieving cough for tuberculosis, lung dryness, cough with less phlegm, dry cough without sputum, suitable for emphysema, chronic bronchitis and other diseases.
Raw materials: Tremella 1mg, sweet almonds, 50 grams of horseshoe powder, 10 ginkgo, 250 grams of horseshoes, appropriate amount of rock sugar.
Preparation method: soak Tremella, wash sweet almonds and ginkgo (shelled heart) in water for 3 hours, wash horseshoe powder wand vibrator , peel broken horseshoes with water-soluble rock sugar, rinse, cut small particles of Tremella fuciformis, sweet almonds and ginkgo, add boiling water, boil in a pot over high heat and simmer for 3 hours.
[Cordyceps sinensis white duck]
Food effect: moisturize the kidney and moisten the lungs, relieve cough and resolve phlegm, it is suitable for symptoms such as weakness of vital qi, fatigue, cough and sputum. It is a good meal for bronchitis and pulmonary tuberculosis in the remission stage.
Raw materials: 1 white duck, 100 grams of Cordyceps sinensis.
Eat meat and drink soup.
The diet of the elderly in autumn abides by seven principles
Moderate hunger and satiety
Due to endocrine changes and the relative reduction of digestive enzyme secretion, the elderly have poor ability to regulate hunger and satiety. Hypoglycemia often occurs when they are hungry, and the burden on the heart increases when they are overfed. Especially the vegan elderly, because they eat all plant food and have poor hunger tolerance, they should eat less and eat more on time.
Usually eat at least three meals a day, it is best to add two or three side meals. For side meals, you can choose soy milk, tofu pudding, jujube lotus heart soup, peanut paste, walnut cheese, sesame paste, all kinds of salt porridge, soft snacks, fruits and other foods. The interval between the three staples is 4-6 hours, and the non-staple food is placed between the staple food and 1 hour before going to bed. The metabolic function of the elderly decreased, physical activity was less, each meal was full, 70% full.
Excellent protein
Soybean has high protein content and good quality. Fish have short fiber, low fat, soft meat, and protein digestibility of 87% to 98%. These are ideal foods for the elderly to get protein. The elderly need four kinds of protein every day, but the intake of meat must be limited, so some sources of protein should replace beans and soy products (tofu, soy milk, etc.). In the diet of the elderly, meals include protein foods such as lean meat, fish, eggs and tofu, especially vegetarians who do not eat meat or eggs. Protein must be obtained from legumes and various nuts (peanuts, walnuts, almonds, cashews, etc.).
Fat should be low.
Try to eat foods that are high in fiber
Celery, shiitake mushrooms, vegetables, fruits, beans, potatoes and other foods are rich in fiber, which should be consumed every day (but not too greasy). Fiber has a certain adsorption effect on oil. If there is fiber in the stomach, the oil eaten will be easily absorbed by the fiber and come out with the excrement.
Thickness of staple food
The elderly should properly choose coarse grains such as millet, corn, oats and sweet potatoes. Eating coarse grain bread has higher nutritional value than refined white bread and contains more vitamin B1, which helps to maintain the normal secretion of appetite and digestive juices of the elderly. At the same time, the food fiber can stimulate the intestinal tract to increase peristalsis, prevent the lack of food fiber, dry stool, constipation and so on.
Improve the body's metabolic ability
The elderly should eat more calcium, iron and vitamins a, B2, c food. Foods rich in calcium include shrimp skin, sesame paste, dairy products and so on. Milk contains protein and calcium with high nutritional value. It is also a good source of vitamin an and B2, but it contains less iron. Fresh green leafy vegetables, red and yellow fruits (carrots, pumpkins, apricots, etc.) are rich in vitamins an and c, and should be eaten more. There are more potassium, iodine and iron in kelp and porphyra, which is beneficial to the prevention and treatment of hypertension and arteriosclerosis. Regular consumption of light vegetables, kelp, mushrooms, peanuts, walnuts, sesame and so on can increase the intake of essential trace elements such as zinc, selenium and copper, and also help to prevent and cure hypertension and arteriosclerosis.
Low-oil, low-salt, low-MSG soy sauce
Try to cook by steaming or cooking to reduce oil intake. If you eat out, you can cook some dishes with a glass of boiled water. Eat less fried or fried things after adding starch best dildo , because starch is easy to absorb oil, such as fried noodles, fried rice, fried buns, Fried Baked Scallion Pancake and so on. The elderly who are insensitive to taste often feel dull when eating. When the food is served with salt and soy sauce, it is easy to eat too much sodium, leading to hypertension.
The diet of the elderly in autumn should be careful not to eat fat.
The autumn wind is cool, and after hot baking, the human body finally enters a cool and comfortable recovery period. The human body enters the cool meat stage in autumn from the fat season in summer. If you do not pay attention to a reasonable diet at this stage and eat too much high-fat and high-sugar foods, people will quickly get fat. Facts have proved that autumn is the most likely to get fat season, the elderly should be very careful.
Be careful not to harm the intestines and stomach
Entering the cool autumn season, everything has changed fundamentally, the appetite has increased, and the content of diet has also changed. At this time, the elderly should pay attention to diet and health care, do not hurt the stomach and intestines. The evolution of dietary content should be carried out step by step, not suddenly into big fat meat. Because the digestion and absorption function of the human body changes through the summer diet content is a process. This process must be realized step by step.
Pay attention to supplement shortcomings
Autumn supplements can lay a nutritional foundation and make material preparations for the elderly to spend the cold winter. But some old people often eat warm and hot meals, and many people eat dry mouth and dry tongue, nose bleeding and the loss outweighs the gain. In fact, autumn supplements for the elderly should choose supplements that are not severe or dry. Foods with such effects are: rattan white, pumpkin, lotus seed, longan, black sesame, red jujube, walnut and so on. Patients with spleen and stomach weakness and dyspepsia can also take yam, Euryale fruit, lentils and so on.
Be careful not to eat gastrointestinal diseases
In autumn, a large number of fruits are on the market and there are a lot of gastrointestinal diseases. Therefore, the elderly should be careful not to neglect the cleanliness and health care of their diet. The fecundity of bacteria in the cool autumn season is not low, and the food is easy to be contaminated or corroded. The digestive function that has just entered the recovery period is quite delicate. A little carelessness can lead to vomiting and diarrhea, resulting in acute gastroenteritis or dysentery. Therefore, it is necessary to strictly grasp the disease from the mouth, do a good job in food cleaning and preservation, and strictly prevent food pollution.
A dish suitable for the elderly to nourish yin in autumn
The elderly should pay special attention to physical care in autumn and winter. According to traditional Chinese medicine, it is appropriate to nourish the yang qi of the human body in autumn and winter, so as to prepare for the growth of spring and summer. Among them, diet health care should take moisturizing dryness and replenishing qi as the center, invigorating the spleen and tonifying the liver and clearing the lung as the main content, clear and sweet acid as the method, and cold and cool deployment as the main content.
[Lingzhi jujube black chicken boiled]
Food effect: tonifying essence and relieving cough, calming the mind, lowering blood sugar, promoting joints, suitable for senile chronic tracheitis, bronchial asthma, hyperglycemia and other symptoms.
Raw materials: 1 black chicken, 25 grams of Ganoderma lucidum, 50 grams of vegetable bile, 10 grams of yellow rice wine, 2 grams of chicken essence, 2 grams of monosodium glutamate nice ass , 30 grams of chicken oil, 8 dates magic wand vibrator , 30 grams of bamboo shoots, less onion, ginger, salt and pepper.
How to make Ganoderma lucidum slices, stir-fry black-bone chicken with eel blood to remove hair, viscera and claw-washed jujube, wash bamboo shoots with warm water and transparent vegetable bile, cut green onions into sections of Ganoderma lucidum, black chicken to boil over fire, steam for 25 minutes, add bamboo shoots, vegetable gall, chicken essence, monosodium glutamate, salt and chicken oil.
[mushroom with two ears]
Food effect: replenish qi, nourish yin and stop bleeding. Patients with weak, thin, low fever and hemorrhagic disease are especially suitable for eating.
Raw materials: 100 grams of Tremella fuciformis, 100 grams of fungus, 100 grams of mushroom, 150 grams of lean meat, appropriate amount of chicken soup, a little rice wine, sesame oil, salt and starch.
Preparation method: pick and wash the raw materials and put them into the pot, put them on the fire, stew them with chicken soup or lean broth, add a little salt, yellow wine and sesame oil, and then add starch juice, which can be eaten when the soup is sticky and bright.
[Tremella almond and white fruit soup]
Food efficacy: clearing lungs and moistening dryness, collecting lungs and relieving cough for tuberculosis, lung dryness, cough with less phlegm, dry cough without sputum, suitable for emphysema, chronic bronchitis and other diseases.
Raw materials: Tremella 1mg, sweet almonds, 50 grams of horseshoe powder, 10 ginkgo, 250 grams of horseshoes, appropriate amount of rock sugar.
Preparation method: soak Tremella, wash sweet almonds and ginkgo (shelled heart) in water for 3 hours, wash horseshoe powder wand vibrator , peel broken horseshoes with water-soluble rock sugar, rinse, cut small particles of Tremella fuciformis, sweet almonds and ginkgo, add boiling water, boil in a pot over high heat and simmer for 3 hours.
[Cordyceps sinensis white duck]
Food effect: moisturize the kidney and moisten the lungs, relieve cough and resolve phlegm, it is suitable for symptoms such as weakness of vital qi, fatigue, cough and sputum. It is a good meal for bronchitis and pulmonary tuberculosis in the remission stage.
Raw materials: 1 white duck, 100 grams of Cordyceps sinensis.
Eat meat and drink soup.
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