The old man’s summer diet should be remembered
Due to age, the internal organs of various old people are declining, their ability to digest and absorb is weakened, and their ability to stress is poor. In summer, especially in the “damp heat” environment, it is prone to diet, indigestion, fatigue, and upset.A kind of “bitter summer” symptoms.
Therefore, the summer diet of the elderly is more important than other seasons.
If it is implanted too much because of sweating, it will increase the burden on the body.
On the contrary, because there is no appetite and too little implant, it will lead to malnutrition.
How do the elderly “what to eat” in summer is good for safety?
1, the staple food is not too small.
Try to make a mix of coarse and fine grain, and diversify.
It can supplement multivitamins and minerals while supplementing the transformations that the body needs.
2, foraging is not excessive.
It is best to use peeled poultry (such as pigeon meat, duck meat, etc.), fish and shrimp and other flat cold meat.
3, a bottle of milk a day.
Some people stop milking because of the heat in summer and fear that milk will “get angry”. In fact, it is not necessary.
You can choose low-fat milk, skim milk or yogurt according to your personal situation.
For those who are intolerant to milk, you can choose alternatives such as soy milk.
4, one egg a day.
Because the protein in the egg is the closest to the protein composition required by the human body, it is also the most ideal source of high quality protein.
The best alternative to cooking eggs is to cook, steam, stew, and avoid small amounts.
Old people with high cholesterol can eat half an egg yolk or not eat egg yolk.
5, beans are indispensable.
For health, “soybean is better than gold.”
Because soy products are rich in high-quality protein and soybean phospholipids, it is a protective factor for cardiovascular and cerebrovascular diseases in the elderly, and it is also recognized as a long-lived factor. Therefore, eating a proper amount of soy products is an irreplaceable part of a healthy diet. It is recommended that the daily intake be 2Two-5 two.
Mung beans and red beans are also healthy foods in the summer, especially in the summer, taking a nap and drinking a bowl of cool lily and green bean soup. It feels better.
6, the amount of vegetables should be large.
Vegetables can supplement a variety of vitamins and minerals that the body needs, and can reduce blood pressure, lower blood fat, and lower blood sugar.
Summer vegetables are rich, melon, bitter gourd, cucumber, tomato, water spinach, lettuce, chrysanthemum leaves, etc., the elderly should be replaced as much as possible, it is recommended to about 1 kg per day.
7, fruit is not greedy.
Fruit can provide abundant water, vitamin C and supplement fiber. It is most popular among the elderly in the hot summer, but the fruit contains a lot of monosaccharide substances. If sugar, sucrose, etc., it can not be greedy. It is recommended to eat no more than 3 fruits per day.Two.
8, not more oil and salt.
Grease and salt are risk factors for cardiovascular and cerebrovascular diseases in the elderly. Whether it is salad oil, soybean oil, rapeseed oil or olive oil or sesame oil, the daily dosage should not exceed 25 grams, and the salt should not exceed 6 grams.
9, snacks are particular about.
If the elderly suffer from loss of appetite, a small amount of meals can be arranged. Snacks can be arranged as a meal after dinner.
For the elderly snacks, lotus porridge, lotus leaf porridge, small fruit, cucumber, tomato, etc. are used.
10, drinking water should be scientific.
In the summer, the elderly should pay attention to replenish water, so it is better to drink warm water or warm light tea.
You can also make green bean soup, ebony soup, mountain water, chrysanthemum tea and other drinks.
It is best not to drink carbonated drinks and sugary drinks.
It is recommended to drink a cup of warm water after getting up in the morning and before going to bed in the evening.Old people who like to exercise more sweating should pay attention to supplement the electrolyte-containing water, such as light salt water, mineral water, to supplement the electrolyte lost from sweat.
The diet of elderly friends is an important guarantee for their own health. In addition, they can walk outside for a walk in the evening, which is also beneficial to the metabolic balance of the body.