The old will eat less and get sick.

Original title: The elderly will eat less diseases
the National Health and Family Planning Commission recently launched the "China's dietary guidelines for the elderly", on the basis of the dietary guidelines for the general population to increase the characteristics of the elderly dietary guidance content, designed to help the elderly better adapt to changes in physical fitness, and strive to achieve reasonable nutrition, balanced diet, reduce and delay the development of nutrition-related diseases, extend healthy life time, promote successful aging.
A small number of meals food soft
many elderly teeth defects, digestive secretion reduction, gastrointestinal peristaltic weakening, prone to loss of appetite and early satiety phenomenon, resulting in inadequate food intake and nutritional deficiencies, therefore, the elderly diet needs to be relatively accurate, not casual. Can be used to eat 5 times is three meals two o'clock system, or eat 6 times is three meals three o'clock system, each meal provides energy accounted for 20% to 25% of the total energy throughout the day, each meal energy accounted for 5% to 10%, and should be in accordance with their own habits of timed quantitative meals.
addition, the production of food for the elderly should be soft. You can cut the food small and shredded, or extend the cooking time. Meat food can be cut into meat wire or meat slices after cooking, can also be shredded into meatballs to eat; Hard foods such as nuts and coarse grains can be crushed into powders or eaten in fine particles. Choose more leafy vegetables, hard-textured fruits or vegetables can be crushed juice to eat, vegetables can be made into fillings, crushed vegetables, such as porridge, dumplings, buns, egg soup and so on. More use of stew, cooking, steaming, steaming, steaming, steaming, cooking and other cooking methods, less frying, smoked roasting.
Prophylactic nutrient deficiency
Older people often suffer from deficiencies of certain minerals and vitamins due to reduced physiological function and inadequate food intake, which can lead to calcium, vitamin D, vitamin A, vitamin C deficiency and anaemia and low body weight. These problems can be corrected through reasonable nutrition.
diet, make good use of fortified foods or nutrient supplements to make up for inadequate food intake. For people with dysphagicity and over 80 years of age, you can choose soft food, chew slowly during eating, prevent cough and missorption. Older people with anemia, calcium and vitamin deficiencies, under the guidance of dietitians and doctors, choose foods or nutrient supplements that are appropriate for them.
should also drink less alcohol, less strong tea, to avoid affecting nutrient absorption. When taking medication, pay attention to the corresponding nutrient supplementation.
Active enough drinking water
Insufficient drinking water can have a significant impact on the health of the elderly, and the elderly's tolerance to water shortage will decline, so take the initiative to drink enough water, and develop habits. The correct drinking method is a small number of times, active drinking water, each time 50 ml to 100 ml, in the early morning, an hour or two before bed, before and after exercise, need to drink some water, should not be drunk when feeling thirsty.
the elderly daily drinking water should not be less than 1200ml, to 1500ml to 1700ml is appropriate. Drinking water preferred warm boiled water, according to personal circumstances, you can also choose to drink mineral water, light tea.
and anti-muscle decay
muscles are an important part of the body, and slowing muscle decay is very important to maintain the self-care, activity and health of the elderly. An effective way to slow muscle decay is to eat and combine, i.e. increase the intake of foods rich in high-quality protein on the one hand, and aerobic exercise and proper resistance exercise on the other.
the elderly to actively participate in outdoor activities, because ultraviolet radiation is conducive to vitamin D synthesis in the body, delaying the development of osteoporosis and muscle decay. The amount of exercise should be adjusted according to their physical fitness and health condition at any time, measured, step by step. Generally every day outdoor exercise 1 to 2 times, each 30 minutes to 60 minutes, to moderate aerobic exercise (slow walking, walking, tai chi, etc.) mainly; The amount of activity is measured by mild sweating, or at least 6000 steps per day.
exercise intensity should not be too large, duration should not be too long, can be divided into multiple exercise, each time not less than 10 minutes, to have preparation and finishing activities.
conditions permit, you can also pull elastic rope, sandbags, dumbbells and other anti-impedance movements for twenty or thirty minutes, more than 3 times a week. Activities should be soothing, to avoid bumps, falls and other unexpected events.
Should eat more than 12 kinds of food a day
the elderly should often eat animal foods rich in high-quality protein, especially red meat, fish, milk and soy products; eat more products rich in n-3 polyunsaturated fatty acids, such as sea fish and seaweed; often eat vegetables and fruits and other foods containing antioxidant nutrients; appropriately increase the intake of vitamin D content of food, such as animal liver, egg yolks and so on.
Drink more milk every day and drink more low-fat milk and its products, people with hyperlipidemia and overweight obesity should choose low-fat milk, skimmed milk and its products, lactose insatiable people can drink low-lactose milk, comfort milk or yogurt.
eat soy and its soy products every day, the elderly should eat 30g to 50g of soybeans and their soy products every day. If the protein content is used, 40g dried soybeans are equivalent to 80g dried tofu, 120g north tofu, 240g south tofu or 650g soy milk.
the elderly should eat at least 12 kinds of food a day, less salt, less oil, less sugar, less spicy food. Breakfast should have 1 to 2 staples, 1 egg, 1 cup milk, and vegetables or fruits. Chinese food, dinner should have more than 2 kinds of staple food, 1 to 2 leeks, 1 to 2 kinds of vegetables, 1 soy products.
Fat and thin to be appropriate
old people fat and thin to be appropriate, overweight or too low will affect health, especially the traditional concept of "hard to buy old and thin" must be corrected.
weight is appropriate and can be measured by your own BMI. BMI is calculated by weight (kg) divided by the square of height (meters). The BMI of the elderly is best not less than 20.0kg/m2 and up to a maximum of 26.9kg/m2. If you are underweight or overweight, it is recommended to guide and improve through a personalized evaluation by a dietitian.
The elderly should pay attention to monitoring weight changes, if no active weight loss measures, compared with their normal weight over a period of time, weight loss of more than 5% within 30 days, or more than 10% in 6 months, should be highly valued, should go to the hospital for the necessary physical examination. (Sun Jianqin, Director, Clinical Nutrition Center, East China Hospital, Fudan University)