Old people will get sick

Source: health report

Sun jiqin, director of the clinical nutrition center of fudan university affiliated to east China hospital

      A national health commission launched "Chinese dietary guidelines in the elderly, in the general population increased on the basis of the dietary guidelines to adapt to the characteristics of the elderly dietary guidance content, aims to help the elderly better adapt to the change of the body function, trying to make reasonable nutrition, balanced diet, reduce and delay the development of nutrition-related diseases, to extend the healthy life time, to promote the successful aging.

      Small amount of food is soft

      Many old people teeth defect, decrease secretion of digestive juice, peristalsis is abate, prone to loss of appetite and early full phenomenon, so that cause low food intake and nutritional deficiencies, therefore, the elderly dietary need relatively more accurate, unfavorable and audio. It can be used five times, three meals a day, or three three-point meals. Each meal provides 20% ~ 25% of the total energy of the whole day, and 5% ~ 10% of the total energy of the meal, and the meal should be fixed according to your own lifestyle.

      In addition, the food production of the elderly should be soft. Cut the food into small pieces, or lengthen the cooking time. Meat can be cut into shredded meat or sliced meat, and chopped into minced meat to make meatballs. Fish and shrimp can be made into fish fillets, fish balls, fish soup, shrimp, etc. Hard food, such as nuts and coarse grains, can be crushed into powder or small grains. Choose tender vegetables, and the hard fruits or vegetables can be crushed to eat. Vegetables can be made into fillings, chopped vegetables, such as porridge, dumplings, steamed buns and egg custard. It is cooked by braising, boiling, steaming, braising, braising and cooking.

      Lack of nutrients

      Older people often because physiological hypofunction and inadequate food intake, appear the lack of certain minerals and vitamins, calcium, vitamin D, vitamin A, vitamin C deficiency and anemia, low birth weight. These problems can be corrected by proper nutrition.

      Use nutritionally fortified foods or supplements to compensate for the lack of food in your diet. For people with swallowing disorder and over 80 years old, choose soft food, eat slowly in the process of eating, prevent coughing and aspiration. Elderly people with anemia, calcium and vitamin deficiencies, under the guidance of dietitians and doctors, choose their own nutritional supplements or supplements.

      Old people should also drink less, drink strong tea less, avoid to affect the absorption of nutrient. When taking medicine, pay attention to the complement of the corresponding nutrient.

      Take the initiative to drink water

      Inadequate drinking water can have a significant effect on the health of the elderly, and the elderly have a lower tolerance for water scarcity, so take the initiative to drink water and get into the habit. The correct way of drinking water is to drink a small amount of water, take the active water, 50ml~100ml every time, in the morning, a couple of hours before bedtime, before and after exercise, should drink water, should not be drunk when feeling thirsty.

      The daily amount of drinking water should not be less than 1200ml, with 1500ml~ 1700ml. Drinking water is the first choice of hot water, according to the individual situation, may also choose to drink mineral water, light tea.

      Eat to combine anti-muscular attenuation

      Muscle is an important part of the body, and slowing down muscle attenuation is extremely important for maintaining the ability, activity and health of the elderly. The effective way to slow the decline of muscle is to eat a combination of foods that are high in protein and high in protein, while aerobic exercise and proper resistance are required on the other side.

      Elderly people should actively participate in outdoor activities, because uv exposure is beneficial to the synthesis of vitamin D in the body, delaying the development of osteoporosis and muscle attenuation. The amount of exercise should be adjusted according to the fitness and fitness of the person. The average outdoor exercise is one or two times a day, 30 minutes to 60 minutes each time, with light aerobic exercise (walking, walking, taijiquan, etc.); The strength of the body can improve the intensity of the exercise, such as brisk walking, square dancing, and participating in various ball games. The activity amount was all mild sweat; Or at least 6,000 steps per day.

Don't go too long with each exercise intensity. Don't go too long. You can exercise several times, not less than 10 minutes at a time. Be prepared and organized.

If the conditions permit, can also carry on pull the rope, lift the sand bag, lift dumbbell and so on the resistance exercise 20 30 minutes, more than 3 times per week. When carrying out activities, it should be soothing and avoid accidental incidents such as bruising and falls.

      Eat more than 12 foods a day

      Elderly people should always eat animal food rich in high quality protein, especially red meat, fish, milk and soy products. Eat more omega-3 fatty acids, such as sea fish and seaweed. Eat vegetables and fruits and other foods containing antioxidant nutrients. Increase the intake of foods with high levels of vitamin D, such as liver, egg yolk, etc.

      Drink milk and drink a lot of low-fat milk and products every day; People with hyperlipidemia and overweight should choose low-fat milk, skim milk and their products. Lactose intolerant can drink low lactose milk, comfort milk or yogurt.

      People who eat soy and soy products every day should eat 30g ~ 50g of soy and their soy products every day. In terms of protein content, 40g dried soybean is equivalent to 80g bean curd, 120g north tofu, 240g of nanfu tofu or 650g soybean milk.

      Older people should eat at least 12 meals a day, with less salt, less oil, less sugar and less spicy. Breakfast should have 1 ~ 2 kinds of staple food, 1 egg, 1 cup milk, other vegetable or fruit. Chinese food and dinner should have more than 2 kinds of staple food, 1 ~ 2 meat dishes, 1 ~ 2 vegetables, 1 soy products.

      Fat and thin

      The old people are fat and thin, weight too high or too low will affect their health, especially the traditional concept of "the hard to buy the old" must be corrected.

Weight is appropriate, can be measured according to own BMI. BMI is calculated by dividing weight in kilograms by height in meters squared. The BMI of the aged should be no less than 20.0 kg/m2, the highest not exceeding 26.9 kg/m2. If underweight or overweight, it is recommended to guide and improve the individualized evaluation of nutritionists.

      Monitoring body weight change, should be paid attention to the elderly without active measures for weight reduction, compared with its own over a period of normal weight, weight will be reduced by more than 5% in 30 days, or more than six months was 10% lower, should attach great importance, should be the necessary physical examination to the hospital.