How to change the diet and life concept of the elderly

1, control calorie intake

Non-manual workers, especially non-manual workers, reduce their activity and energy consumption, so their heat demand will be reduced accordingly. If you consume too many calories, it will put great pressure on the organs responsible for metabolism and waste valuable micronutrients in your body. Therefore, Chinese and foreign health experts advise everyone, especially the elderly, to adhere to the "80% full" diet principle, especially not to consume too much carbohydrates.

2. Maintain a normal weight

Weight is an important barometer of a person's health. Especially for middle-aged and elderly people, being overweight or obese will greatly increase the chance of suffering from chronic diseases. Many people don't pay attention to maintaining a normal weight. Once the weight is out of control, more dangerous diseases will follow. By then, it will be too late to mend. It can be said that weight control is a necessary measure to reduce the physiological burden of various organs in the body and thus maintain health.

Step 3 limit saturated fat

Many people talk about fat discoloration. It seems that the capital of obesity, fatty liver and hyperlipidemia is fat. It's not that simple. Excessive intake of sugar or carbohydrates may cause more serious problems than excessive intake of fat. This is often overlooked by most people. In addition, unsaturated fatty acids in fat are high-quality nutrients that the human body needs. What needs to be restricted is mainly saturated fat represented by animal fat, so eat less meat, including lean meat. Lean pork contains 28% saturated fat. In addition, you need to pay attention to eating more foods containing unsaturated fatty acids.

4. Ensure high-quality protein.

Protein demand of non-manual workers will not decrease. But many people's intake of protein is obviously low. Many dieters have the same problem. This will easily lead to a series of health problems such as accelerated aging, decreased immunity, and difficult repair of damaged body tissues. Therefore, we must pay attention to the adequate intake of protein. In order to avoid excessive intake of saturated fat, it is suggested that soybeans, eggs, milk and aquatic products should be the main sources of protein.

5. Pay attention to alkaline food.

Some people think that low back pain, fatigue, decreased immunity, memory loss and depression in middle-aged and elderly people are normal aging phenomena and the inevitable result of natural laws. This is a complete misunderstanding. The pH of the body is an important indicator of health. The PH value of healthy people's blood is between 7.35 and 7.45, which is weakly alkaline. When the body is acidic, the so-called aging phenomenon mentioned above will occur. If you keep an alkaline constitution, these phenomena will not occur. Therefore, it is suggested that middle-aged and elderly people eat more alkaline foods, mainly non-animal foods such as vegetables and fruits other than flour and rice, and the more the better.

6. Adequate dietary fiber

Insufficient intake of dietary fiber can easily lead to many chronic diseases. Its precursor is the weakness of gastrointestinal digestive system, and the most common manifestations are indigestion and constipation. Don't take constipation seriously, it is a sign of most chronic diseases. Eating enough dietary fiber may solve these problems easily for many people. Good sources of dietary fiber are coarse grains, miscellaneous grains, vegetables and fruits.

7, coarse grains instead of flour and rice

Modern people believe that replacing coarse grains with flour and rice is a symbol of improving living standards. In fact, it is an important factor that can not be ignored in the increase of the prevalence of chronic diseases in modern society. The vitamins, trace elements, dietary fiber, unsaturated fatty acids and other important nutrients needed by human body in flour and rice are far less abundant than coarse grains. By the standard of health, replacing coarse grains with flour and rice is a retrogression.

8, the intake of antioxidants

Antioxidants are the main weapons against oxygen free radicals in the body. Oxygen free radicals are the chief culprit leading to cardiovascular and cerebrovascular diseases, cancer, diabetes and other diseases. The main sources of antioxidants are: fresh vegetables, local fruits, nuts, high-quality olive oil, high-quality green tea and high-quality dry red wine (brewed from grapes such as Cabernet Sauvignon, Cabernet Sauvignon and Cabernet Franc). In addition, morinda citrifolia drinks and Jinzhuoye drinks currently on the market are rich in natural antioxidant components, which are deeply loved by the public.

9. Adequate vitamins

Vitamins are important micronutrients to maintain the normal function of life. Severe vitamin deficiency can lead to obvious nutritional deficiency. A general lack of vitamins can lead to various chronic diseases. Modern nutrition research has found that almost every chronic disease is related to the long-term lack of one or more vitamins. Eating natural foods such as vegetables, fruits, coarse grains and nuts as much as possible is the correct dietary measure to ensure the source of vitamins. In order to avoid the accumulation of harmful impurities in the body and toxic side effects, it is not recommended to supplement the chemically synthesized vitamin preparations on the market.

10, ensuring trace elements.

Many trace elements are essential nutrients that constitute the body and cannot be in short supply. Like vitamins, severe deficiency can lead to obvious malnutrition. Lack of universality will lead to various chronic diseases. The safe and effective source of trace elements is to eat natural foods such as vegetables, fruits, coarse grains and nuts as much as possible, as well as various seafood, milk and eggs. Soybean is a natural trace element bank. It is recommended that people who can afford it eat boiled soybeans every day.

1 1, fast food junk food

Industrial junk food is an important reason for the increase of chronic diseases and sub-health in modern people. However, because the junk food processed by industry is not only delicious in color and smell, but also will not cause obvious harm to the body immediately, many people take it seriously and don't care. Some scientists have done experiments: change food into instant noodles and feed them to mice, and they will die in 2 1 day. Industrial junk food has two biggest problems: it contains a lot of chemical additives and processing AIDS; The nature of natural nutrients in food is seriously damaged or changed during processing.