The old man should make up 8 nutrients. Which one are missing?
For everyone, the most unwilling to face is the arrival of aging. We can’t stop aging, but we can do it if we want to delay it. It is an important method to properly supplement nutrients.
When people are old, the functions of various organs of the body are declining. At this time, the elderly should reduce the conversion of energy, but the replacement of some nutrients should be increased. The following summarizes the eight nutrients that the elderly should supplement.
1, protein elderly protein synthesis capacity is reduced, the utilization rate is also low, so need to pay attention to supplement.
The survey shows that in rural and rural areas, high-quality protein in the elderly is obviously insufficient.
Usually, proteins are mainly divided into two categories. Eggs, milk, fish, shrimp, and lean meat are the sources of animal protein. Soybeans, nuts, and cereals are the sources of plant proteins.
It is recommended that the protein utilization value of eggs is higher, but because the egg yolk contains higher cholesterol, it is more suitable for the elderly who do not need to limit the implantation.
It is best to make egg tarts when eating eggs, 1 per day?
2 is appropriate.
Older people with high plasma levels can eat more fish and supplement a variety of unsaturated fatty acids, which can help lower cholesterol.
2, calcium and calcium not only affect bone health, but also play an important role in cardiovascular, endocrine, nervous, and muscular systems.
Older people have higher demand for calcium, but surveys show that the daily intake of calcium in the elderly is only about 500 mm, which is only half of the recommended amount.
Older people with chronic calcium deficiency are more prone to joint pain, shorter height, loss of appetite, insomnia and more dreams.
Therefore, the elderly should regularly monitor bone density and pay attention to calcium supplementation.
In food, milk, yogurt, and cheese are recognized as calcium supplements, and those who are lactose intolerant can choose yogurt.
Among the supplements, inorganic calcium such as calcium carbonate has the highest cost performance, and the absorption and absorption of organic acid calcium salts such as amino acid calcium, calcium lactate and calcium gluconate are slightly higher.
3. The iron survey shows that the average anemia rate for all types of people in developing countries is 20.
1%, while the anemia rate of the elderly population is higher than the national average, which has a certain relationship with iron deficiency.
Long-term iron deficiency and anemia can lead to weakness and weakness in the elderly, decreased ability to resist disease, fatigue in the brain, and memory loss.
The best food for iron supplementation is the meat and animal of the saturated heme iron, which has a high iron content.
In addition, some black foods, some black fungus, black rice, black sesame seeds, etc. are also good foods for iron supplementation.
It is worth reminding that vitamin C added to fruits and vegetables can promote iron absorption, so iron supplementation is best to eat meat, cereals, fruits and vegetables.
Need experts, anemia does not mean that there must be iron deficiency, may also be caused by chronic diseases or lack of vitamin B12, folic acid, so the elderly anemia should first identify the cause.
4, zinc careful children will find that the vegetables made by parents when they are old are more and more salty, which is related to the deterioration of taste of the elderly, and proper zinc supplement can enhance the taste.
The Japanese University School of Medicine survey found that 60?
Among the 65-year-old people with dysgexia, 28% of the blood had insufficient zinc, and by zinc supplementation, 70% of the symptoms were improved.
Therefore, the taste is not good, the elderly with poor appetite can go to the hospital to test the zinc content in the body, if it is really zinc deficiency, it should be replenished in time.
Severe zinc deficiency can be prescribed orally under the guidance of a doctor.
Older people who are less severely deficient in zinc and healthy do not hinder eating more zinc-containing foods against taste disorders.
The supply of zinc in food mainly comes from shellfish, shrimps, crabs, meat, fish, sesame and pine nuts, and the zinc content in polished rice and fruits is higher.
5, vitamin D vitamin D can increase the body’s absorption and utilization of calcium, if long-term lack may lead to rickets or osteoporosis.
Cancer has not yet been found, vitamin D can help a variety of cancer, immune system dysfunction, multiple sclerosis, depression and other diseases.
In fact, there are two sources of vitamin D in the human body: one is synthesized by the sun itself, and the other is obtained from milk, egg yolk, sea fish, mushrooms, etc., but the content is relatively small.
Due to the decline in the skin function of the elderly, the amount of vitamin D synthesized by the sun itself is limited, and extra care needs to be added.
Old people can take vitamin D supplements under the guidance of a doctor.
6, vitamin A sun down the mountain, in the dimly lit corridors up and down the stairs, many old people will be unable to see clearly, the performance of the groping, careful, vitamin A can improve this problem.
Vitamin A is an important raw material for eye-sensing substances. A large amount of vitamin A can increase the smoothness of the cornea and make the eyes bright and radiant.
On the contrary, it causes corneal epithelial cell replacement, thickening, and keratinization, which makes the original clear and transparent cornea become as blurred as frosted glass, and even cause eye diseases such as night blindness and cataract.
The most abundant food containing vitamin A is animal liver, followed by egg yolk and whole milk.
Carotene can be converted into vitamin A in the body. Carotene has dark green leafy vegetables such as kale, green cauliflower and spinach, as well as orange and yellow fruits such as carrots, pumpkins, sweet potatoes, mangoes and vitamins.
7, vitamin B1 vitamin B1 is closely related to the function of the nervous system, the body is chronically deficient in vitamin B1, there will be emotional decline, slow thinking, severe deficiency, peripheral neuritis will occur, leading to beriberi, and increase the risk of sudden illness.
In addition, the Shanghai Institutes for Biological Sciences of the Chinese Academy of Sciences found that vitamin B1 deficiency will increase the risk of depression in the elderly.
If the elderly are always depressed and unwilling to participate in new activities or talk to people, and become hesitant to do things, they must consider the possibility of depression. In addition to seeking psychological counseling, they can also supplement vitamin B1.
The main food sources of vitamin B1 are cereals, beans, and potatoes, especially whole-grain foods that are not refined, that is, coarse grains.
The elderly should eat the whole grains step by step, slowly increase the amount, adjust the time to the digestive system, and put the coarse grains into soft and rotten, reducing the stimulation of the supplemental fiber itself.
8, Omega 3 fatty acid research confirmed that omega 3 fatty acids are very beneficial to health, can prevent cognitive impairment in the elderly, but also delay aging, enhance memory, prevent cardiovascular and cerebrovascular diseases.
However, the survey shows that the increase in molecular weight of Omega 3 is limited. In most areas, the absorption of the elderly does not reach half of the lower limit of the recommended replacement level.
The main food sources of omega-3 fatty acids are: sardines, salmon, squid, tuna and other deep-sea fatty fish; oils in olive oil, tea oil, safflower oil, linseed oil, perilla oil, grape seed oil, etc.Vegetable oils are high; and nuts such as flaxseed, walnuts, and almonds are also good sources of food.