What nutrients do the elderly need to supplement and how to supplement

Calcium supplements, just eat calcium tablets.

The diet of the elderly should be based on foods that are not high in calories, rich in protein, low in animal fat, inorganic salts, trace elements and vitamins. For example, milk or eggplant products, lean meat, poultry, and fish are guaranteed to have one egg per day; The amount of vegetables should be 500 grams per day, and for the elderly who are not overweight or obese, they can often eat some nuts, edible mushrooms and soy products. Food should be soft, easy to digest, and not easy to chew.

You can choose more cooking methods that use less oil, such as cold bitter gourd, winter melon balls in boiling soup, steamed eel, casserole tofu, etc.

You can also change the cooking method: vegetables can be made by dicing the method, a few days ago I ate a dish of baba greens, that is, the greens are cut into small dices, with a little diced tofu, stewed in clear chicken soup, the taste is very good. Eating eggplant often has a good health care effect on patients with high blood pressure, cerebral hemorrhage, arteriosclerosis and so on.

If you burn eggplant, you can't eat more and eat it often in old age, because the amount of rotten eggplant oil is large, and eating more or more at a time will cause high blood lipids and accelerate arteriosclerosis. If the eggplant is steamed and mixed with sesame paste, garlic and other condiments, it is a nutritious and delicious dish; Meat can be minced meat, minced meat fried or stewed, such as garlic sprouts shredded pork, most people are fried on high heat, this way is more suitable for people with better teeth, if the shredded meat is replaced with minced meat, garlic sprouts cut into small dices, and then with a little diced carrot, it is more suitable for the elderly than noisy waiters, and the red, green, white three colors are also refreshing and pleasant; As for fish, you can choose fish with fewer spines, especially steamed fish, which is not only delicious but also uses less oil.

The body's metabolic ability and immunity are reduced, so the nutrients they need are relatively special, and they need foods such as high protein and vitamins in their diet to maintain their needs. The demand for elements such as calcium, zinc, iron, etc. will also increase. In daily life, it is necessary to ensure the intake of lean meat, eggs, milk and soy products, 250g of milk, an egg and a cup of soy milk and other food products can meet the protein needs of the body.

You can also take appropriate calcium drugs to supplement the calcium needed by the body to prevent osteoporosis and other symptoms. You can eat shrimp and fish food to supplement the zinc needed by the body, promote the appetite of the elderly, and enhance the body's immunity. Black fungus and black sesame seeds are rich in iron, and they can also be eaten appropriately.

The health of middle-aged and elderly people has always attracted much attention. As many people age, their physical functions begin to decline, causing them to be prone to malnutrition. At this time, it is very necessary to supplement with proper albumin peptide nutrition.

The nutritional value is high, it is easy to drink, and it is suitable for middle-aged and elderly people to use the virtual match song to improve the poor immunity Zheng!

In order to have a good body, the elderly should pay attention to life conditioning, and diet conditioning is a very important part.

So what nutrients should the elderly supplement reasonably?

1. Calcium supplementation

The elderly will lose calcium in the body faster when they get older, and in the case of calcium deficiency, they are prone to osteoporosis, fractures and other orthopedic diseases, and will also affect endocrine, cardiovascular and other health. Therefore, the elderly should supplement calcium reasonably, and the daily calcium intake should be maintained at about 1000 mg. Calcium can be supplemented through food, such as cheese, milk, eggs, etc.

If necessary, calcium lactate, amino acid calcium, etc. can be taken to supplement calcium.

2. Iron supplementation

Many elderly people have symptoms of anemia, the main cause of anemia is iron deficiency, long-term iron deficiency in the elderly can easily lead to a decrease in disease resistance and easy to get sick, but also lead to memory loss, general fatigue and fatigue. In normal times, it is necessary to eat more foods that can supplement iron, such as animal offal and meat, and some black foods are also high in iron, such as etc. At the same time as iron supplementation, it is also necessary to supplement vitamin C reasonably, vitamin C can promote iron absorption, but it is necessary to eat more vegetables and fruits.

3. Supplement protein

Protein is an indispensable nutrient for our body, and a lack of protein will lead to a decrease in the body's immunity, easy to get sick, easy to age, and lack of energy. The elderly should eat some lean meat, eggs, and soy products reasonably, which are rich in protein and easy to digest, which is more suitable for the elderly. However, it is not possible to supplement excessive protein, which is easy to increase the burden on the liver and kidneys, which is not conducive to health.

4. Vitamin supplementation

Vitamins are also very important for the body, the elderly can eat more fresh vegetables and fruits, can supplement vitamin C, such as kiwifruit, apples, green vegetables, winter melon, carrots, etc. It is also necessary to eat some coarse grains appropriately, such as corn, potatoes, etc. Eating some lean meat and fish in moderation can supplement the body with vitamin B2 and high-quality protein.

If necessary, vitamin A and vitamin E can be supplemented, but vitamin A and vitamin E should not be supplemented.

5. Zinc supplementation

The harm of zinc deficiency in the elderly is relatively large, first of all, it will affect the sense of taste, we will find that the taste of the elderly will degenerate, this situation can be supplemented with zinc, reasonable zinc supplementation can help enhance the sense of taste. In normal times, you can eat some seafood to supplement zinc, such as shellfish, shrimp and crab, in addition, pine nuts and sesame seeds are also relatively high in zinc. In the case of severe zinc deficiency, zinc-containing health products can be taken orally.

The elderly should reasonably supplement the above nutrients, but can not overdose, can not overeat, to maintain the dietary principle of eating less and more meals, the diet should be diversified, so that the thickness of the mix is reasonable, but also drink more water, do not drink drinks, it is best to drink more boiled water.