Old people who grow up and grow up love to eat this
When people reach old age, the most important thing is that they are in good health. More and more elderly people are starting to specialize in health care. So, what is good for old-age health?
Here, with these questions, follow the small series to the text to see, there are some ways to care for the elderly!
When people are old, they must achieve the best physical condition and what to eat.
So, what kind of food do the elderly eat?
Experts said: “The nutritional needs of the body at different stages are constantly changing. As the body ages, the metabolic rate will slow down, and the body function and energy conversion efficiency will decrease.
Therefore, the absorption of certain foods is particularly important.
“The following seven foods are introduced to help people over the age of 50 to age and live longer.”
Foods of previous dietary fiber will decrease in gastrointestinal function with age, and enough supplemental fiber can maintain the normal operation of the digestive system.
Plasma fiber helps at least the normal work of the gastrointestinal tract, reducing the risk of gastroenteritis and high cholesterol; and simultaneously releasing the metabolic energy into the blood.
The daily absorption of fiber by the elderly should reach 25?
Eat more vegetables, cereals, pay special attention to eat more coarse grains, a small amount of mung bean soup, red bean soup, the concentration is high, as well as corn, wheat and other filling porridge, can be a good complement to dietary fiber.
The main role of calcium in high-calcium foods is to strengthen bones and teeth. The normal functioning of the heart, muscles and nervous system is also inseparable from calcium.
Men and women should be supplemented with 1200 mg of calcium per day. Milk is a good calcium supplement. 1 ml of milk contains 1 mg of calcium.
However, there are two groups of people who are more difficult to absorb calcium: the first type is people with glucose intolerance, which is very common after age; the other is people with insufficient vitamin D in the body, vitamin D for calcium.The absorption is very critical.
If you are lactose intolerant, you should eat more green leafy vegetables such as kale, mustard and pakchoi, or try boned salmon or canned sardines and tofu.
Vitamin D deficiency, you can first test the amount of vitamin D in your body.
If the vitamin D content is low, try to sun for 15 minutes a day, or take a nutritional supplement as directed by your doctor.
Vitamin B12 foods stomach acid can release vitamin B12 from food, and the elderly maintain a good nervous system and key metabolic processes.
The amount of gastric acid secretion will decrease after the age of the person, which will make it difficult to ensure adequate intake of vitamin B12 in the daily diet.
It is estimated that 10% of adults over the age of 50?
It is difficult for 30% of people to absorb B12 from food, including people who take regular medications because the drugs can suppress stomach acid.
People over the age of 50 should receive 2 per day.
4 micrograms of vitamin B12.
Vitamin B12 is mainly found in animal foods, mainly liver and meat, and a small amount in dairy products.
After the water taste is dull, the cure for thirst will also decrease, and it will be easy to dehydrate after ageing.
The incorporation of water is important to optimize the body’s metabolic function.
Women need 9 cups of water a day, and men need 13 cups.
In particular, people who are active daily or who live in tropical climates need to add more water.
Obvious Potassium Food Another risk of aging is the increased risk of stroke and heart disease. The response is to eat more potassium-containing foods such as bananas.
The study found that 50% of the potassium is absorbed.
70-year-old women are the least likely to have a stroke.
The World Health Organization also said that potassium plays a key role in lowering blood pressure.
After the turmeric powder and cinnamon are old, the amount of saliva secretion is reduced, so the taste is also slow.
Some spices, such as turmeric powder, can improve the taste function.
It has been confirmed that turmeric powder can increase immune function and reduce the risk of joint inflammation.
Curcumin, the main active ingredient in turmeric powder, prevents Alzheimer’s disease and some cancers.
Another recommended spice is cinnamon.
Cinnamon has anti-inflammatory and antibacterial effects and can control blood sugar levels.
Cinnamon can improve the body’s sensitivity to insulin, which can help treat type 2 diabetes.
Green leafy vegetables are old, the incidence of eye diseases is rising, and protecting eyesight has become a top priority for the elderly.
Lutein, beta-carotene and vitamin A are nutrients that protect vision.
Most people over the age of 50 are included in these nutrients.
Green leafy vegetables, grapes, oranges and egg yolks are rich sources of lutein.