10 kinds of nutrition that old people can't lack

The United States "Forbes" magazine article published ten recommendations on how to make a reasonable diet for the elderly.

First, reduce calorie (calorie) intake

As you get older, your muscles become less and your metabolism slows. Therefore, the elderly need to gradually reduce the calorie intake in order to maintain a normal weight. It is recommended that the elderly should not consume more than 2,000 calories a day.

Second, add calcium

Older women also need to increase their intake of calcium, because after women's menopause, hormone secretion is reduced, bone density is reduced, and they are more prone to osteoporosis. Older people can eat more low-fat or fat-free dairy products, such as milk and cheese, and eat more cauliflower or almonds. The recommended daily intake is 800 mg.

Third, add vitamin D

Vitamin D can help calcium absorption, although the usual sun can play a role in vitamin D supplementation, but with age, the body's absorption of vitamin D will become difficult. Therefore, the elderly should drink more fortified milk or cereal and eat more egg yolk. The daily intake of 400 international units is appropriate.

Fourth, add omega-3 fatty acids

Omega-3 fatty acids can reduce inflammation, lower blood pressure, reduce triglyceride levels in the blood and even prevent dementia. Older people can eat walnuts, soya beans, etc. to supplement omega-3 fatty acids. Recommended daily intake of 500 mg.

Fifth, protein essential

Protein can provide the necessary energy for the body to exercise. Turkey meat, chicken breast, fish and beans are all good sources of protein. According to the weight of 1000:1 intake, such as the weight of 50 kg of the elderly daily intake of about 50 grams.

Six, eat less fat

Studies have shown that controlling fat intake can effectively reduce the risk of type 2 diabetes and cardiovascular disease in the elderly. Elderly people should eat less fat and some high-fat snacks.

Seven, more moisture

Even if the elderly are not thirsty, they should eat more foods that are rich in moisture, especially in hot summers. Lettuce, vegetable juice and soup are all good choices.

Eight, eat more fruits and vegetables

The elderly should eat as much fruit and vegetables as possible without worrying too much about the packaging of fruit. Frozen vegetables and peeled carrots are good choices for elderly people with arthritis.

Nine, make up some vitamin B12

The absorption of vitamin B12 in old people will also decrease. Lack of vitamin B12 may cause anaemia, making people feel weak and exhausted. It is recommended that the elderly eat milk, meat, and eggs. The vitamin B12 contained in 180 grams of soft dry cheese or 0.5 liters of milk can meet the daily needs of the human body (0.005 mg).

Ten, taste may wish to focus

The taste and smell of old people are regressed. It is recommended to use some stimulant flavors such as cinnamon and turmeric in place of excessive salt intake to avoid the risk of hypertension in the elderly. These seasonings themselves also contain antioxidants that help the body fight disease.

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