Reduce the total calorie intake: The basal metabolism of the elderly gradually decreases with age, ranging from 10% to 50%. To reduce the burden on the heart, the total calorie supply should be reduced by 10% to 30% compared to young adults. . Reflected in the diet, is to reduce food intake.
The staple food \ "should not be thick should be thin \": the elderly eat about 200 grams of cereals a day, and appropriate to increase the proportion of coarse grains, such as millet, corn, sweet potatoes and oats; if you eat bread, you should eat more whole wheat bread Its nutritional value is higher than white bread. This will not only increase the supply of dietary fiber, but also intake of more vitamins, such as vitamin B family and increase appetite.
Protein South should \ \ \ \ \ \ \ \ \ \ \ \ \ \ \ \ \ \ \ \ The amount of calories supplied by protein every day, should account for 13% - 15% of total calories; can be supplied at 1-1.5 grams per kilogram of body weight, about lean meat, chicken and fish, etc. A total of 50--100 grams, 40 grams of eggs, and appropriate amount of bean products, that is, require high-quality protein should account for more than 50%, soy protein content is high, good quality. Fish's fiber is short, contains less fat, fresh meat, its protein digestibility as high as 87% - 98%. These are the ideal foods for the elderly protein.
The fat should be less: The elderly should control the calorie content of fat at 20%-25%. That is, about 20 grams of cooking oil is used daily, and vegetable oil is the main ingredient. However, fat should not be too small, otherwise it will affect the absorption of fat-soluble vitamins.
Vitamins and inorganic salts should be sufficient: Advocate the elderly to eat more fresh fruits, green leafy vegetables, no less than 300 grams a day. This is the main source of vitamins and inorganic salts. This is necessary to maintain normal metabolic activity, enhance the body's immunity, and increase the ability to prevent disease and disease.
Low salt: The World Health Organization recommends that the intake of salt for each person is 3 to 5 grams per day. Our residents have a habit of not being salty and tasteless, and the intake of salt is high. In any case, the elderly must work hard to keep daily salt intake below 5 grams.
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