The elderly are suitable for cooking in casserole, and the diet should be ten "appropriate"
editorial comment/noteWith the improvement of living standards, health has become our most concerned topic. What is healthy food? How to prevent physical diseases in life? This has become the focus of attention. People’s Health Network launched the column "Jintai Health Garden" to take stock of the most healthy lifestyle for you and take you into the health garden.
The diet of the elderly should not only be delicious, but also be nutritious and easy to absorb. In addition to fresh nutrition in the choice of ingredients, it is also very important to choose what pot to cook. Cheng Yiyong, former chairman of the Nutrition Society of China, said that cooking with casserole for the elderly has many benefits.
Casserole is a pot made of clay. The biggest advantage of cooking in casserole for the elderly is that it is easy to digest and absorb. Compared with other pots, the casserole can be heated and radiated more evenly, and can be cooked for a long time, which is suitable for foods that need to be simmered, braised and stewed with low fire. This cooking method can gradually make the food soft and tender in the soup at 100 degrees Celsius, and decompose the macromolecular nutrients in the food into small molecules, making it easier to be digested and absorbed by the human body. At the same time, when stewing beans and other foods with high dietary fiber, the casserole can make the ingredients absorb enough water, which is easier to chew and digest, and will not cause gastrointestinal discomfort to the elderly.
Cooking in casserole also has a certain health care effect. Because many foods are rich in antioxidants, such as vitamin C, carotene and various phenolic compounds, which are very much needed by the elderly, and casserole cooking can better protect the antioxidants in the ingredients. If we fry and fry in metal pots such as iron pan and stainless steel pot, the antioxidant substances will be damaged to varying degrees, and its health care function will be greatly reduced. In addition, Chinese often mixes a variety of ingredients when stewing food in casserole, such as stewed mushrooms with chicken, stewed beef with potatoes, stewed cabbage with pork vermicelli, etc. This way, the combination of meat and vegetables increases the variety of food, which is beneficial to the human body to absorb more comprehensive nutrition. This is why we often say that it is healthier to make soup in casserole.
note: 1. It is best to soak the newly bought casserole in 4% vinegar water and boil it before using it, which is beneficial to better remove impurities.
2. When the casserole is used for the first time, it is best to cook porridge or boiled rice water to block the tiny pores and prevent water seepage during use.
3. When using casserole to cook soup and stew meat, you should first put water into it, and then put the pot on the fire. In order to prolong the life of casserole, it is best not to be cold and hot, but to cook it with slow fire first and then with strong fire.
The elderly pay attention to 10 "appropriate" diets. The following is a detailed introduction for elderly friends.
Food should be mixed. The human body needs to get nutrition from different foods. It is recommended that the elderly choose a variety of foods such as cereals, fruits and vegetables, fish and eggs, milk beans and oils every day, and pay attention to the combination of meat, thickness, color, taste and dryness.
Quality should be high. High quality does not mean high price. Taking protein as an example, common milk, eggs, tofu, chicken, duck and fish can provide rich and high-quality protein for the elderly. In the choice of meat, it is recommended to eat more fish and shrimp, and try to use steamed or boiled methods.
Fruits and vegetables should be fresh Brightly colored fruits and vegetables often contain antioxidants, which can regulate immunity and prevent chronic diseases. Purple is rich in anthocyanins, such as eggplant; Green ones are rich in chlorophyll and lutein, such as spinach; Yellow is rich in β -carotene, such as citrus; Red ones are rich in lycopene, such as tomatoes.
Drinking water should be diligent. Old people’s sensitivity to thirst is declining, so they should form the habit of drinking water consciously. The daily diet should be properly matched with porridge, soup, soybean milk, milk, etc., and 900~1200 ml of water and light tea should be supplemented separately.
The quantity should be small. The basal metabolic rate of the elderly is decreasing. The Chinese Physiological Society suggests that the total energy intake of people aged 61-70 can be reduced by 20% compared with that of young adults, and it can be reduced by 30% over 71 years old. Although the amount of food intake is reduced, the variety cannot be less.
The food should be fragrant. When you get older, your sense of smell and taste will become dull, leading to a loss of appetite. Therefore, the diet of the elderly should be more refined and pay attention to the collocation of color, fragrance, taste and shape. In addition, the quiet and comfortable dining environment and the form of dining together can improve the dining interest of the elderly.
The texture should be soft. Because the secretion of digestive juice, digestive enzymes and gastric acid in the elderly is reduced, it will affect the digestion and absorption of food, so the texture of the food for the elderly is soft and rotten, and cooking methods such as steaming, boiling, stewing, stewing and frying are used.
The temperature should be hot. Old people have poor resistance to cold. Once they eat raw, cold and hard food, it will affect digestion and absorption, and even cause diarrhea. The best digestion and absorption process of food is carried out at a temperature close to body temperature, so a warm diet is most suitable for elderly people.
The speed should be slow. Chewing slowly is an important way to ensure the crushing effect of food and the health of the stomach, and it is also beneficial to digestion and absorption. In addition, try to "eat without speaking" to prevent food from entering the trachea.
The taste should be light. When you get older, cholesterol and triglycerides will inevitably rise, so you need to control oil; The glucose tolerance of the elderly will decline, and sugar needs to be reduced; There are many elderly people at risk of hypertension, so it is necessary to reduce salt. In addition, we should avoid eating pickled food, canned food, fast food and all kinds of cooked food.
note:If the elderly eat less for a long time due to various reasons, please choose an appropriate amount of enteral nutrition as a dietary supplement under the guidance of a professional dietitian.
Poor digestion is almost a common problem for the elderly. Music can help people keep fit, prolong life and even treat diseases. Nowadays, "music therapy" has penetrated into many fields such as physiology and psychotherapy.
Since ancient times, restaurants and restaurants have been accompanied by string songs and dances. Sima Qian’s "Historical Records" records: "Because of musicians, the blood is turbulent, and the spirit is harmonious." There is a saying in the ancient book "Shou Shi Bao Yuan": "The spleen is good at music, and it will move when it hears the sound." Wu Shiji, a famous artist in Qing Dynasty, recorded in "Theoretical Parallel Prose": "Seven emotions are diseases, and watching flowers to relieve boredom and listening to music to relieve anxiety are better than taking medicine." It can be seen that the ancients had long discussed music as a medical therapy. Music can regulate mood, improve human body function and help digestion.
From the perspective of modern medicine, music is a special sound, which will have various influences on the human body from the physical and mental levels. Studies have shown that wonderful music can make the human body resonate harmoniously and react to the whole central nervous system, which can change and adjust the endocrine system, digestive system, respiratory system and urinary system.
Some music for the elderly can improve the autonomic nerve excitement of the digestive system, thus enhancing appetite and promoting digestion. The stimulation of music on autonomic nerves can promote the secretion of various hormones, enzymes and other substances beneficial to health, thus promoting the secretion of digestive juices such as bile and saliva. It is better for the elderly to choose music with a slow and melodious rhythm, which is more beneficial to digestion. Eating together with wonderful music can also enhance family harmony.
note:There are two kinds of music that are not suitable for old people to eat and listen to. First, it is not appropriate to listen to music with too strong rhythm and emotional expression, which is in great contrast with the physiological rhythm of the elderly; Second, avoid listening to music with high decibel and high voice, such as jazz and disco, which will cause uncomfortable reactions to the elderly with poor heart and blood pressure.
In China, about 80% of the elderly suffer from at least one chronic disease. How should the elderly with chronic diseases eat correctly? The following is an introduction to three kinds of common chronic diseases in the elderly.
How do the elderly suffering from cardiovascular and cerebrovascular diseases eat? Overweight and obesity are one of the main factors causing cardiovascular and cerebrovascular diseases. The elderly should pay attention to the daily intake of cooking oil not exceeding 25 grams, and try not to use animal oil, coconut oil or palm oil. Eat less cakes, French fries, biscuits and other foods, and control cholesterol intake, such as animal liver. Old people with hypertension should pay attention to salt control, and the daily intake should not exceed 5 grams. Obesity or hyperlipidemia patients try to eat less refined sugar. In addition, eating coarse grains and fresh fruits and vegetables can make people get enough vitamins, minerals and dietary fiber to help the elderly prevent cardiovascular and cerebrovascular diseases.
How do elderly people with tumors eat? Reasonable nutrition can effectively delay the progress of tumor and the occurrence of complications, while eating salted, moldy, high-fat and high-temperature foods will increase the risk of tumor. Salted and moldy foods contain nitroso compounds and aflatoxins, which are strong carcinogens; High-fat diet can increase the concentration of bile acids in colon, change coliform bacteria and produce some carcinogens; Eating scalding food for a long time will damage the esophageal mucosa, and foods above 70 degrees Celsius will have a serious impact on the proliferation cycle of esophageal mucosal epithelial cells and promote cancer.
Under the influence of some wrong information in the market, it is impossible for some elderly people to hope that a certain food or nutrient can reverse or cure tumors. For cancer patients, it is more important to ensure proper intake of energy and protein to maintain a suitable weight; Eat more fresh vegetables and fruits, some of which have antioxidant substances, which are beneficial to tumor prevention and treatment.
How do elderly people with diabetes eat? Dietary factors are very important in the prevention and treatment of diabetes. Reasonable energy intake is the first principle, and excessive intake is not conducive to blood sugar control, which may aggravate the disorder of glucose and lipid metabolism in the body; Low intake will increase the risk of hypoglycemia and lead to malnutrition in the long run. When the gastrointestinal function of elderly patients allows, the staple food should be matched with whole grains as much as possible, which is rich in vitamins, minerals and dietary fiber, which is conducive to controlling blood sugar. The intake of sweets, cakes and sugary drinks must be strictly controlled. For patients with normal renal function, the intake of protein can account for 15%~20% of the energy supply ratio, and the proportion of high-quality protein should not be less than 1/3. Fish, meat, eggs, milk and soybeans are all foods rich in high-quality protein. Studies have shown that high intake of livestock meat will increase the risk of diabetes, and it is appropriate to eat 40~75 grams a day, and try to choose lean meat.
When blood vessels are old, people are old. The human body is like a big tree, and blood vessels are like roots. Only when they remain young can people keep their vitality forever.
Dietary fiber: controlling pressure and regulating fat. Dietary fiber, especially water-soluble dietary fiber, can reduce plasma cholesterol level. Epidemiological investigation confirmed that adequate dietary fiber can reduce the risk of cardiovascular and cerebrovascular diseases such as coronary heart disease and atherosclerosis. Healthy adults should consume 25 grams of dietary fiber every day, which means that the representative foods include fruits and vegetables such as okra, beans, kumquat, apples, pears, etc. Soybeans with skins (soybeans, green beans, etc.), miscellaneous beans (lentils, broad beans, peas, etc.), whole grains (oats, barley, wheat, etc.) and nuts (almonds, walnuts, peanuts, etc.) are rich in dietary fiber.
25 grams of dietary fiber per day is actually not difficult to meet the standard. For example, if you eat 100 grams of coarse grains and add 200 grams of flour and rice, you will get about 6 grams of dietary fiber, 500 grams of vegetables contain about 10 grams, 250 grams of fruits contain about 5 grams, and 50 grams of soybeans or their products will get about 7 grams, which will add up to 28 grams of dietary fiber. If you have a bad mouth or stomach trouble, you can take 10 ~ 20g of superfine wheat bran powder and inulin every day.
Phospholipids: anti-angiosclerosis. Phospholipid is one of the components of lipoprotein, and lipoprotein is like a "boat" carrying cholesterol, which can promote the rational transport and metabolism of cholesterol and prevent cholesterol from depositing on the blood vessel wall. It is more appropriate for normal people to take 6 ~ 8 grams of phospholipids every day, which can be taken once or in batches. If it is necessary for health care, it can be appropriately increased to 15 ~ 25g. Phospholipids are rich in egg yolk and soybean. In addition, there are more lean meat, animal liver, sunflower seeds, flax seeds and sesame seeds.
Vitamin c: antioxidant. Vitamin C is a powerful antioxidant, which can effectively remove all kinds of free radicals and reactive oxygen species, prevent lipid peroxidation in blood vessels and reduce cardiovascular and cerebrovascular diseases such as atherosclerosis. Foods rich in vitamin C are mainly fresh fruits and vegetables, such as broccoli, cauliflower and Chinese cabbage in vegetables, and hawthorn, fresh dates and kiwifruit in fruits are all "big vitamin C households", especially hawthorn, fresh dates and kiwifruit. Seven or eight fresh dates can probably meet the daily demand for vitamin C.
Potassium: a natural antihypertensive drug. High potassium diet has a certain effect on hypertension caused by too much sodium intake. Potassium lowers blood pressure by dilating blood vessels, reducing vascular resistance, and increasing urinary sodium excretion, thus lowering blood pressure and reducing the risk of heart disease, stroke and other diseases. The recommended intake of potassium is 3500 mg/day, and the best sources of potassium supplement are vegetables, especially green leafy vegetables, fungi, algae and potatoes, as well as fruits and beans. Foods containing more than 800 milligrams of potassium per 100 grams of food include Tricholoma, Auricularia, soybeans, red beans, raisins, scallops and so on.