Detailed explanation of diet for elderly women
The diet of elderly women is based on the nutritional needs of older women. In order to ensure the health of the elderly, it will not cause nutritional deficiencies, nor will it lead to overnutrition, but also to eliminate aging and prevent senile diseases.
Dietary nutrition includes: 1.
Dietary structure (food classification and dosage) 1 grain staple food.
Rice, noodles, miscellaneous grains, potatoes, sweet potatoes, etc.
Their main function is to provide heat, B vitamins, niacin and cellulose (cellulose food) and inorganic salts, which are mostly contained in grain embryos and husks, so cereals should not be ground too fine.
This type of food can be selected from 200g to 400g/day depending on your needs.
2 animal foods and soy foods.
Lean meat (including various fish, meat, poultry, liver, kidney, blood, etc.), eggs, milk, soybeans and their products, can provide high-quality protein, fat-soluble vitamins and riboflavin (vitamin B2), cyanocobalamin (Vitamin B12), iron and calcium and other nutrients.
1 egg per day, 75-150 grams of meat per day, 50 grams-75 grams of soy products, 250 ml-500 ml of milk daily.
It is based on green leafy vegetables and yellow and red vegetables. It can provide carotene, riboflavin (vitamin B2), ascorbic acid, iron and calcium.
Because these are alkaline foods, the acid-base balance can be adjusted.
Vegetables (vegetable food) are at least 400 grams to 500 grams per day. They can be replaced by diabetes, obesity, constipation (constipation food) and other special diseases.
4 fresh fruit (fruit food) or can eat raw guazu.
Such as apple (apple food), pear, peach, apricot, banana, watermelon, tomato, etc., can provide ascorbic acid, carotene, potassium, magnesium, calcium, iron, etc., they are all alkaline foods.
This type of food is supplied more than 100 grams per day.
5 cooking oil.
Soybean oil, sesame oil, flower oil, etc., in addition to supplying heat energy, they can provide essential fatty acids and growth phenols, and can also increase the aroma of food.
Depending on the performance needs of each person, 12 grams – 25 grams per day can be selected.
6 seasonings and others.
A variety of spices, salt, beverages, sweeteners, etc., they can make the food color, aroma, taste, increase appetite, promote digestion, and also add inorganic salts such as sodium.
25 grams of sugar per day, 5 grams of salt is appropriate.
Supplementary requirement 1 The food composition should be small.
Each food has its own nutritional characteristics.
Such as meat, fish, milk, eggs, etc. are important sources of high-quality protein, but more protein and saturated fatty acids, which are unfavorable to the elderly cardiovascular system; soy products have high protein content, more lysine, but less methionine, protein nutritional valueNot as high as animal protein; cereal residues are mainly starch, rich in B vitamins, is our favorite staple food, but the protein has less lysine content and low nutritional value.
If the value of the food in the budget can be supplemented, it can complement the nutrients and eliminate the adverse effects of certain foods on the body.
2 food mix should pay attention to acid-base balance.
The acid-base balance of food often affects the acid-base balance of blood and lymph.
In order to prevent senile diseases, it is best to control the substitution of acidic foods and eat more alkaline foods.
Fresh vegetables, fruits and milk contain more alkaline substances, and food and meat are more acidic.
If the vegetarian diet is combined with the food and grain, it will help to maintain the acid-base balance of the blood. It tends to be weakly alkaline and beneficial to longevity.
3 food cooking processing should be suitable for the characteristics of the elderly digestive system.
After entering the old age, the chewing, digesting and absorbing functions gradually decrease with the increase of age, and the taste changes at the same time. Some cooking methods that are preferred during the young and middle-aged period are gradually unable to adapt. Therefore, the food of the elderly should be more detailed.Light, easy to chew and easy to digest.
The resistance of the elderly is poor. Unclean food is easy to cause diarrhea. Therefore, when cooking food, you should first pay attention to cleanliness, moderate temperature, and not excessive or too cold.
Meal schedule and weight distribution meal should be based on the digestion and absorption capacity of the gastrointestinal tract to ensure a good appetite when eating.
Generally, the mixed food stays in the stomach for about 4-5 hours. The interval between the two meals should be based on this. According to the gradual habit, three meals a day are ideal.Breakfast: 6:30-7:30, its conversion can account for 30% of the conversion throughout the day.
Its content can account for 40% of natural absorption throughout the day.
Its content can account for 30% of the natural day.
Some elderly people go to bed late at night, eat a fruit or not too sweet snacks 25 grams -50 grams before going to bed, there are certain complications for the elderly who have gastric acid secretion metabolism.