How to match the three meals a day for the elderly is the most reasonable?

1.Breakfast arrangements for seniors.

Breakfast time arrangement: breakfast should not be carried out too early, the best breakfast time for the elderly is arranged at seven or eight o'clock in the morning, because the human biological clock with the external natural environment has a certain work and rest law, and the digestive system will generally "wake up" at seven or eight o'clock the next morning. If you eat breakfast too early, it will interfere with the reasonable rest of the gastrointestinal tract and increase the burden on the gastrointestinal tract in the long run.

Breakfast recommendation: fresh meat xiaolongbao, flour, minced meat, winter bamboo shoots; Dried endive shoots, dried tofu, carrots, and shiitake mushrooms are stir-fried; oatmeal porridge, oatmeal, shredded ham, minced carrots, coriander and porridge; Assorted kimchi, Chinese cabbage, mustard, cucumber, pepper, etc.; Vegetable and meat wontons, flour, minced meat, pickled cabbage, shiitake mushrooms, and ginger to make wontons; Ginkgo cake: glutinous rice, japonica rice, ginkgo seeds, walnuts, raisins.

Lunch arrangement: Eat meat, fish, poultry eggs and soy products that are high in protein and choline. Because the high-quality and high-protein in this type of food can increase the tyrosine in the blood, keep the mind sharp, and play an important role in understanding and memory function.

It is advisable to eat more foods with low fat content such as lean meat, fresh fruits or fruit juices, and ensure that there is a certain amount of high-quality protein intake such as milk, soy milk or eggs, which can make people react flexibly and think quickly.

It should be noted that eating foods such as rice, noodles, bread and desserts rich in sugar and starch will make people feel tired and difficult to concentrate at work. Avoid eating convenience foods instead of lunch, such as instant noodles and Western-style fast food, which are low in nutrients.

Elderly people should eat more tryptophan foods in moderation when eating dinner, among all tryptophan foods, millet contains the most abundant tryptophan content, so it should be a good idea to add some millet to the staple food of dinner, which is conducive to increasing the amount of tryptophan entering the brain. In addition to millet, tryptophan content is also very high in vegetables such as pumpkin seeds, yuba, tofu skin, dried shrimp, seaweed, and black sesame seeds.

In addition, you may wish to prepare more foods containing vitamin B complex in the dinner food, vitamins have a synergistic effect with each other, can regulate metabolism, enhance the function of the nervous system.

The three meals a day for the elderly are relatively light, such as porridge or eggs and milk in the morning. At noon, the fish will have meat, and in the evening, you will have a little porridge.

The three meals a day for the elderly should be light and nutritious, with vegetables and fruits with fish, milk with pastries, and grains with fruits.

The three meals a day for the elderly must be matched according to the scientific method is the most reasonable and the most nutritious.

Because people should get up in the morning and drink some porridge, eat some light pickles, eat some meat at noon, and eat some vegetarian food in the evening, and that's fine.

Elderly, meal distribution, vegetables, cardio-cerebral function, digestion.

It should be light, and vegetables account for the main part.

The recipes for three meals a day for the elderly need to pay special attention, and the ingredients must be light and easy to digest, share the following recipes

At 6-7 o'clock in breakfast, the main food is porridge, with steamed steamed buns, steamed pumpkin, etc.; 1 drink, soybean milk or black soybean milk; There should be many types of vegetables, but the total amount should be controlled, cut and boiled; 1-2 kinds of fruits, depending on the condition of the elderly's teeth, cut into thin slices or put into porridge, such as apple porridge.

Lunch is 11-12 o'clock, and the amount of food at noon is just enough to eat, and it is not advisable to eat more. One staple food, one dish and one soup, the staple food is mainly noodles or porridge, and the dishes can be matched with a variety of vegetables; Soups can be tofu soup, fish soup, etc.

Dinner for the elderly is 5-6 o'clock, control the amount, eat less, 5-7 minutes full, or go to bed early. Dinner can be porridge and one dish, and never eat meat, so as not to accumulate saturated fat and cholesterol, which will further burden the stomach and liver.

1. Breakfast arrangement.

Breakfast timing: Breakfast can't be eaten too early. Breakfast time for seniors is best scheduled in the morning.

Seven or eight o'clock, because the human digestive system is generally in the morning.

Wake up at seven or eight o'clock. So, if you eat breakfast too early, it can interfere with gastrointestinal rest, just like when you are sleeping soundly and suddenly pull you up to eat. This puts a burden on the gastrointestinal tract.

Breakfast is all you can eat:

steamed buns, steamed buns, wontons, minced meat, winter bamboo shoots; stir-fried lettuce, dried tofu, carrots and mushrooms; oatmeal, shredded ham, carrots; kimchi, cabbage, cucumber, pepper, etc.; Ginkgo cake: glutinous rice, japonica rice, ginkgo, walnuts, raisins.

2. Lunch arrangement.

For lunch, you should eat some meat, fish, poultry eggs and soy products that are high in protein and choline. The high protein content in this food keeps people thinking sharp and plays an important role in human understanding and memory.

It is recommended to eat more low-fat foods such as lean meat, fresh fruits or fruit juices, and ensure a certain amount of high-quality protein such as milk, soy milk or eggs, so that people can react flexibly and think quickly.

Lunch should not be carbohydrate-based. For example, eating rice, noodles, bread, and desserts rich in sugar and starch can make people feel tired and have difficulty concentrating on their work.

3. Dinner arrangement.

Older people should eat more tryptophan-containing foods when eating. Of all the tryptophan foods, millet is the richest in tryptophan.

Therefore, it should be a good idea to add millet to your dinner staple, which can help increase the amount of tryptophan that enters the brain. In addition to millet, vegetables such as pumpkin kernels, tofu, tofu skin, shrimp, seaweed, and black sesame are also high in tryptophan.

It is best to eat three meals a day on time, not too early and not too late, and eating at the right time for the body will also allow the body to reach a state of balance and maintain a reasonable health of the body.