Due to the growth of age, the organ function of the elderly shows varying degrees of decline, such as the decline of digestion and absorption capacity, the decline of heart and brain function, the slow response of visual and auditory organs, muscle atrophy, etc. These changes can significantly affect the ability of the elderly to eat, absorb and digest food, and make the elderly prone to malnutrition, anemia, osteoporosis, abnormal weight and muscle decay. It greatly increases the risk of chronic diseases. Lei Xiaolong, dietitian in charge of Huiqiao Medical Center of Southern Hospital of Southern Medical University, reminded that the elderly need special attention in terms of diet.
To prevent anemia, there are three ways to eat
Old age, poor digestion, eat less, so that the elderly prone to malnutrition, anemia and other problems. There are three main measures to prevent anemia:
Number one: Eat actively. Ensure the supply of energy, protein, iron, vitamin C, folic acid and vitamin B12, and provide the necessary materials for human blood production.
Second: reasonable adjustment of dietary structure. The absorption rate of iron in animal food is high, the content of vitamin B12 is rich, and the intake of lean meat, poultry, fish, viscera and blood is increased appropriately. In addition, fruits and vegetables can provide rich vitamin C and folate, which can promote the absorption of iron.
Third: Strong tea and coffee will interfere with the absorption of iron in food, so it is not appropriate to drink before and after meals within 1 hour.
To prevent osteoporosis, choose foods high in calcium
Lei Xiaolong said that the dietary calcium intake of the elderly in China is less than half of the recommended amount, so it is necessary to consume high-calcium foods.
Milk is the first choice, not only high calcium content and high absorption rate. Calcium phosphorus ratio is suitable, but also contains vitamin D, lactose, amino acids and other factors to promote calcium absorption. Daily intake for the elderly: 300g of fresh milk or equivalent amount of dairy products. Intake of milk can be taken in a variety of combinations, such as drinking fresh milk 150G-200g and yogurt 150g, or whole milk powder 25g-30g and yogurt 150g, or fresh milk 150G-200g and cheese 20g-30g.
In addition, you can also choose soy products, seafood, high calcium and low oxalate vegetables (celery, rape, purple onion, alfalfa, etc.), black fungus, sesame and other naturally high calcium foods.
Improve constipation and drink water scientifically
Many elderly people have constipation problems, which Lei Xiaolong said, can take the initiative to drink a small amount of water many times, the preferred warm water, about 100ml each time, drinking water not less than 1500ml a day, 1500ml-1700ml is appropriate.
The following points should be noted to prevent constipation:
First: Increase food rich in dietary fiber, eat more whole grains, vegetables, bacteria, algae and fruit intake.Second: increase drinking water, regular quantitative drinking water (a cup of honey water in the morning).
Third: eat less spicy, more probiotic-rich fermented foods, such as yogurt.
Fourth: oil has the effect of moistening the bowel, and appropriately increase the intake of olive oil, flaxseed oil, peanut oil, sesame oil or sesame, walnut and other foods.
Fifth: exercise more, avoid sitting for a long time, develop the habit of regular bowel movements
