Nutritional principles for the scientific diet of the elderly
Modern medicine believes that reasonable expectations and balanced nutrition are the main dietary principles of the elderly.
The elderly should pay attention to dietary nutrition: 1 variable.
The energy that maintains the body’s basal metabolism and activity is weighed.
The total daily migration of the elderly over 65 years old is controlled at an appropriate position below 1900-2480 kcal (the transfer control amount proposed by the longevity study is now corrected by this value).
The calculation of food conversion for the elderly is that the conversion of glucose per gram of supply is 4 kcal, the conversion per gram of adult is 9 kcal, and the supply per gram of protein is converted to 4 kcal.
If someone eats 450 grams of glucose, 40 grams of sputum and 80 grams of protein per day, the conversion he gets from food is (4 x 450) + (9 x 40) + (4 x 80) = 2480Thousands of cards.
The main source of the elderly should be carbohydrates. Always eat some foods such as corn, millet, flour, glutinous rice, soybeans, mung beans, red beans, and broad beans.
Protein is very important for the nutrition of the elderly.
Because the protein can maintain the normal metabolism of the elderly, compensate the consumption of human tissue protein, and enhance the resistance to disease.
In general, the daily protein intake of the elderly should be the same as that of young people, and protein needs to be added per kilogram of body weight.
5 grams, can be expected to be 0.
The protein supplied to the elderly should be based on high-quality protein with high biological value, and high-quality protein should account for about 50% of protein powder.
The elderly’s supplement to the aunt should take into account the digestive dysfunction of the elderly, the slower absorption of the aunt, and the increase in blood lipid concentration, resulting in increased blood viscosity, should control the intake of the aunt;Entry should also take into account the appropriate proportion of nutrients, if the amount of traces in food is too small, it will also affect the absorption of fat-soluble vitamins.
Generally, according to the adult replenishment, the total amount of migration is 17%-20%, that is, the daily supplement per kilogram of body weight should not exceed 1 gram.
Therefore, the elderly should eat foods with low cholesterol.
Carbohydrates are a general term for starch (such as starch), sucrose, maltose, glucose, and glucose, which are the main sources of supply.
Usually the carbonization in our food is mainly from grain starch.
Older people with vitamins should account for 55%-60% of total conversion, of which pure sugar should not exceed 10%.
In the plasma of the elderly, honey, pastries, and sweets can be added. Of course, not too much.
5 inorganic salts and trace elements.
Inorganic salts refer to various elements in the human body other than carbon, hydrogen, oxygen, and nitrogen.
The content is rich in seven elements such as calcium, phosphorus, potassium, sodium, magnesium, sulfur, chlorine, followed by iron, fluorine, selenium, zinc, chromium, copper, iodine and other essential trace elements.
The most important trace elements for the elderly are calcium, iron, zinc and chromium.
Calcium is mainly found in shrimp skin, sesame paste, milk, small fish and kelp. Cabbage, mustard and radish are also rich in calcium.
Iron is mainly found in kelp, sesame paste, pork liver, and crab.
Zinc is mainly derived from lean meat, animal foods such as poultry and fish, as well as dairy products and eggs; plant foods such as beans and cereals are also the main sources of zinc.
Are the elderly taking more than 10 zinc per day?
15 mg is suitable.
Chromium is found mainly in certain spices, such as black pepper, as well as meat, milk, fruit and grains.
Vitamins A, D, E, B1, B2, B6, B12, C are important for the elderly.
Vitamin A is mainly from liver, egg yolk, cod liver oil, milk and dairy products.
Vitamin D mainly comes from animal liver, egg yolk, cod liver oil and so on.
Vitamin E is mainly derived from vegetable oils, green plants and germs.
Vitamin B1 is mainly derived from yeast, beans, grains, and lean meat.
Vitamin B2, riboflavin, is mainly derived from yeast, eggs, green leafy vegetables, beans and soy products.
Vitamin B6 is mainly derived from yeast, egg yolk, animal liver and red pepper, and cereals.
Vitamin B12 is mainly derived from animal liver, kidney, meat and so on.
Vitamin C is mainly from fresh vegetables, fruits, dates and tea.
Older people are slow to respond to thirst, especially older people, who should help them develop drinking habits.
It is generally believed that the amount of drinking water should be controlled at about 2000 ml per day, and too much is not healthy.
Its function is to promote acute peristalsis and increase the secretion of digestive juice, thus helping to prevent constipation and reduce the residue and absorption of harmful substances, which is conducive to anti-cancer.
It is especially important to eat foods that contain more cellulose, such as fresh vegetables and fruits.