[What are the nutritional meals for middle-aged and elderly people?
]_Middle-aged and elderly_Type
With the gradual increase of people’s age, some changes in the body are likely to occur, especially in the middle-aged and elderly people. The body function of the middle-aged and elderly people begins to gradually decline. During this period, you need to pay attention to your body, and you need to pay attention to nutrition and foodWith matching, in general, middle-aged and elderly people need to add a lot of vitamins and calcium elements. Usually, they can eat more foods that are easy to digest and supplement.
How should the elderly eat? Nutritional supplements refer to nutrient preparations that can be used to supplement inadequate micronutrient replacement.
Such as vitamin C tablets, calcium tablets, iron, cod liver oil and multivitamin mineral preparations and so on.
Regarding the need for supplements, some people think that the nutritional needs of the body can be met through a normal diet, and no supplements are needed, but some people think that taking nutritional supplements is necessary because there are many elderly people.Many dietary error areas make it difficult to achieve balanced supplements. At the same time, due to the decline of elderly physiological functions and diseases, vitamins and minerals are more likely to be lacking, so it is necessary for the elderly to take appropriate nutritional supplements.
The rational use of nutritional supplements can supplement the problem of insufficient replacement of micronutrients in the supplement, prevent nutritional deficiencies, improve the nutritional status of the elderly, and promote health.
Due to the synergy or mutual influence among various vitamins and minerals, it is a reasonable and effective choice to use comprehensive vitamin and mineral preparations.
However, the disease and nutritional status of each elderly person is different. In the face of the numerous nutritional supplements on the market, do not follow blindly, and you should choose the nutritional supplement that suits you under the guidance of a physician or nutritionist.
The use of nutritional supplements must not only prevent the dosage from being too low to meet the required amount, but also prevent excessive substitution and produce toxic and side effects on the body.
There are some elderly calcium loss in nutritional food for the elderly, so eat more calcium foods.
The rest depends on what the elderly lack and what to add to limit salt and greasy food intake.
More potassium supplement foods, fruits (bananas, oranges, etc.) vegetables (shiitake, broccoli, artemisia, etc.) beans (red beans, etc.).
Add appropriate amount of protein such as lean meat, fish (except catfish), eggs (do not eat egg yolk) to buy the perfect nutritious meal, they are more comprehensive, if you do not like it, you can choose according to your taste.
Breakfast rolls (50g standard powder), milk (200g milk).
Lunch Bakery (150g standard flour), Shredded chives (25g pork, 120g leek, 8g vegetable oil), three shredded shrimp skins (10g shrimp skins, 50g spinach, 70g potatoes, 80g carrots), Vegetable oil 5 g), sea oyster soup (10 g sea oyster meat, 300 ml broth, a small amount of parsley).
Dinner rice (100g rice), onion pepper with fish (75g with fish, green onion, ginger, pepper, vinegar, sugar, 6g vegetable oil), pakchoi sun mushroom soup (pakchoi 70g, dried mushroom 10g, noodle 20G, 1 g oil, 300 ml soup).
50 grams of oranges later.
The distribution of heat for three meals for the elderly: breakfast accounts for 30%, lunch and dinner each account for 35% of the principle, good digestion and energy. There are many types of nutritional meals for the elderly. Different nutritional meals have different natural flavors.Osteoporosis is prone to occur when people are older, so it is necessary to provide calcium to the elderly, so the elderly should eat some foods that have calcium effects, such as protein foods, fresh fruits and vegetables, etc. These foods are good for the elderly’s health.
Elderly people need some kind of nutrient element1, thermal energy: the metabolic needs of the elderly decrease with age.
34 years old generally needs 9623 every day?
10878 kilojoules, then 70?
90-year-old needs 7531?
8360 kilojoules, which is due to lower basal metabolic rate and reduced physical labor in the elderly.
So the recommendation of a nutrition expert is 50?
In the 90-year-old range, energy supply can be reduced by 10% compared to adults, 60?
90% at 20% and 70% at 70%.
But a slight reduction is often often accompanied by a reduction in food accumulation.
The requirements of other nutrients do not necessarily decrease with age, so attention should be paid.
2. Protein: The elderly need less protein than adults. Anabolic gradually slows down due to the increase in catabolism, and negative nitrogen balance is more likely to occur.
Therefore, the protein supply of the elderly is not lower than that of adults, especially when measured in kilograms of body weight.
Choose more quality protein knights for better utilization.
In general, the proportion of protein in daily concentration is also appropriately increased, about 12%?
3, small amount: the elderly should use different types of carbohydrates, but the proportion of multiple should not be too small, fructose is converted into a small amount of small amounts in the body, so jam and honey can be eaten as part of sugar.
Under normal circumstances, it is appropriate that the proportion of carbohydrates in the total migration is around 60%.
4. Fats: The elderly need the same lipids as adults. It helps the absorption of fat-soluble vitamins and improves the flavor of vegetable foods.
Lipids should be based on vegetable oils, but not necessarily all animals will be eliminated slightly, and the replacement of excess unsaturated fatty acids may not be beneficial.
5. Iron and calcium: Old women can develop varying degrees of anemia. The causes are complex, including the breakdown of gastric volume, gastric acid and internal factors of the stomach, the ability to absorb iron, hematopoietic function, vitamin C and trace elementsInsufficiencies, etc. may be related.
But in general, the quality of iron is a primary issue, and the absorption rate of iron provided by animal muscles and blood is higher than that of plant foods, which must be paid attention to.
Elderly women are prone to osteomalacia and reduced bone density leading to osteoporosis, which is not only related to hormones, vitamin D, but also to the supply of calcium.
Calcium in milk and dairy products has a better absorption rate than calcium in plant foods.
The amount of calcium supplement should not exceed the standard for adults. Older women replace 800 mg of calcium daily.
6, salt: the elderly should eat less salt, generally 5 grams per day is appropriate.
Patients with hypertension and coronary heart disease should be limited to less than 3 grams.
7, vitamins: the supply of vitamins for the elderly and young people.
In nutrition surveys of the elderly, vitamin A and B vitamins are often found to be low.
Vitamin C is also important for older people, but the more vitamins A and D, the better.
8. Cellulose: Cellulose is more important for the elderly.
Because cellulose is good for digestion and bowel movements, avoids constipation, helps prevent bowel cancer and lowers blood cholesterol.
Therefore, the food of the elderly does not contain excluded coarse grains. Pay special attention to eating fresh vegetables and fruits.