12″ points” for the elderly
Due to physiological changes, the elderly should have special requirements for meals.
Some people have summarized the dietary principles that contribute to health and longevity to the following 12 points: a small amount: the amount of food intake is about 10%-15% lower than that of younger ones, and cannot exceed 20%.
Fine quality: to meet the high quality protein supply.
High-quality protein is best for fish, poultry, eggs, milk, and soybeans.
More vegetables: Eat more vegetables to protect the cardiovascular, not less than 250 grams a day.
The dish should be lighter: if the salt is eaten more, it will increase the burden on the heart and kidney.
The amount of salt in a day should be kept below 6 grams, and you should eat less meat and other salty food.
Variety of variety: the combination of glutinous rice, the thickness of the mix, the more mixed the better.
There should be no less than 10 main and non-staple foods per day.
A little bit of food: the taste of the elderly is diminished, the appetite is poor, and more seasonings such as onions, ginger and vinegar are added to the dishes to make them more fragrant.
The food is a bit rotten: the food is rotten and soft, to facilitate digestion.
The coarse grains are finely prepared for easy digestion and absorption.
The diet is hot: the diet of middle-aged and older people should be slightly hotter, and should be noted in the harsh winter.
The meal should be a little thin: make the rice into porridge, which is good for the elderly to eat, beneficial to digestion, and can supplement the necessary water.
Eat slowly: chewing slowly can make the food digest better and eat more fragrant.
It is easy to produce a feeling of fullness and prevent eating too much.
Breakfast is better: breakfast should account for 30%-40% of the total calories in the whole day. The quality and nutritional value should be higher and more refined, so that it can provide sufficient energy.
A little earlier for dinner: dinner should not only be eaten less, but also eat earlier.