The elderly generally have such a dietary concept: meat is eaten by young people, and the elderly should eat more easily digestible pasta; The meat is too old to chew, and the elderly need to stew the meat rotten, good digestion... In fact, these are the misunderstandings of the elderly in the diet.

First, meat is eaten by young people, and the elderly should eat more staple foods and less meat.

If the elderly only eat pasta, rice and other foods and soft rotten vegetables for a long time, and eat less fish, poultry, eggs, milk and soy products, it is easy to cause muscle loss, immunity decline, fractures, and anemia due to protein malnutrition. Although the caloric intake of the elderly is lower than that of the young, the protein intake should not be lower than 65 g/day for young adults, if calculated according to the weight per kilogram (height - 105= standard weight), then the protein requirement should not be less than 1 g/kg body weight.

The main source of dietary protein is animal foods such as fish, poultry, eggs and milk and soy products, which are also sources of high-quality protein, while the protein in staple cereals and vegetables and fruits is not high-quality protein. Red animal viscera, red meat, and animal blood are the main sources of iron and vitamin B12, which have a positive effect on avoiding iron deficiency anemia and megaloblastoid anemia, so it is not recommended that the elderly completely replace meat with soy products. The daily protein sources of the elderly are made up of animal protein and plant protein, so how much protein can be eaten from these foods each day?

Daily sources of quality protein:

300 grams of milk is about 10 grams of protein

50~75 grams of lean meat of pig, cattle and sheep and skinless chicken and duck about 10~20 grams of protein

50~75 g fish and shrimp about 9~14 g protein

50 g beancurd is about 6 g protein

50 grams of tofu is about 3 grams of protein

A small bowl of 200 grams of soy milk is about 4 grams of protein

In addition, protein from whole grains:

The so-called 1 two steamed buns made of 50 grams of flour (the finished weight is about 75 grams) have a protein content of 5.2 grams;

The so-called 1 two rice made of 50 grams of rice (finished weight of about 100 grams) has a protein content of 3.4 grams;

100 grams of potato or yam, taro protein content of about 2 grams;

100 grams of sweet potato protein content is about 1 gram.

Misunderstanding two, the elderly meat to stew rotten rotten, good digestion.

As the elderly grow older, the decline of chewing function and digestive function will occur, which is easy to cause insufficient intake of meat for the elderly, and even if meat is braised, it will be worse. For example, sauced beef needs to be simmered for at least 90 minutes, braised pork belly needs 120 minutes, braised chicken nuggets need at least 60 minutes, and even braised fish is not too short, so cooked meat is indeed easy to chew and digest. However, with the extension of heating time, the vitamin B group and vitamin A in meat will be oxidized more.

In fact, braising meat for 1 to 2 hours can be cooked in less than a minute, and it is very suitable for the elderly to eat, and it is easy to digest and absorb protein. For example, lean pork or lean beef meat is ground into a relatively fine meat filling. Add salt, egg white, onion and ginger water, and starch to blanch and stir into mashed meat. Meatballs can be heated and mature in just 15 to 30 seconds, and the taste is smooth, tender and elastic, and the protein is easier to digest and absorb. There are many high-protein foods that can be made in this way, such as beef balls with winter melon, pork balls with Chinese cabbage, seaweed chicken wonton, Chinese mackerel balls with Chinese leek, Chinese mackerel dumplings, Hubei fish cake, liver paste soup and so on.

The elderly can not only eat meat every day, but also heat it as soon as possible, choose steam or water as a low-temperature cooking method of heat transfer, so that not only can you get enough protein, but also protein is easier to digest and absorb. On top of that, even the rich vitamins in meat will be retained more.

Misunderstanding three, the elderly should eat more pork belly, ribs these more fragrant meat.

With the growth of age, the loss of teeth in the elderly is more common, and with the gradual reduction of teeth with chewing function, there are obvious limitations in the choice of meat foods, so many elderly people love to eat pork belly and ribs with high fat content. There is no doubt that these high-fat meat foods can provide higher calories, which is a moderate choice for the elderly. However, if the elderly have high blood lipids, obesity, coronary heart disease, hypertension, cerebral infarction and other risks, it is not appropriate to choose these fatty meats.

Pork belly, ribs because of the high fat content, not only taste more fragrant, but also taste softer, easy to chew and swallow. In fact, high-fat meat is not the best choice. The elderly should eat more white meat, such as chicken, duck, fish, shrimp and shellfish and other foods, these white animal protein sources of food, not only low fat content, high protein content, but also rich in a variety of vitamins and trace elements, can eat 40~75g per day (net meat weight), if red meat meat to eat less, then white meat food can eat more. In addition to the elderly with high blood fat and gout, pig liver, chicken and duck liver rich in heme iron can be eaten once a week, and red meat foods such as duck blood can be eaten twice a week, which can better help prevent anemia.