Middle-aged and older people eat sesame oil and improve health

Due to physiological changes, the elderly should have their own special requirements for the diet. Some people categorize the dietary principles that contribute to healthy and longevity as the following 12 “points”, which are easy to remember and do not have to be difficult.

A little less:

Food intake is about 10%-15% lower than when young, but not more than 20%. The decrease is food.

Good quality:

The supply of proteins, especially high quality proteins should be met. The best protein is fish, poultry, eggs, milk, and soy.

A little more vegetables:

Eating more vegetables is good for cardiovascular protection and cancer prevention. Every day should eat no less than 250 grams of vegetables.

The dish should be lighter:

Eating too much salt will increase the burden on the heart and kidneys. The amount of salt on a day should be controlled below 6 grams, while eating less sauce and other salty foods.

Miscellaneous varieties:

It is necessary to take both factors into account, with a combination of thickness and type, the more complex the better. There should be no less than 10 main and non-staple foods every day.

Meals are a little fragrant:

The taste of the elderly is diminished and the appetite is poor. Therefore, it is advisable to add more seasonings such as onions, ginger and vinegar to the dishes as much as possible.

The meal is a little bad:

Food should be rotted, finer, and softer to facilitate digestion; coarse grains should be finely processed for easy digestion and absorption.

Hot diet:

The diet of the middle and old aged people should be slightly hotter, and should be noticed in the harsh winter, but it should not be overheated.

The meal should be thin:

Making rice into porridge is best for the elderly, which not only helps digestion, but also supplements the essential moisture of the elderly.

Eat slowly:

Slowly chewing food can make food digest better, eat more fragrant, easy to produce a sense of fullness and prevent overeating.

Good breakfast:

Breakfast should account for 30%-40% of the total calories throughout the day, and the quality and nutritional value should be higher and refined to facilitate the provision of adequate energy.

Early dinner:

"Satisfied with food is sick," so dinner should not only eat less, but also eat earlier. Should be a little after dinner to facilitate dietary digestion.

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