There is an old saying that "health is the most precious treasure". When it comes to the health of the elderly, paying attention to their diet is crucial. What should the elderly eat to supplement their nutrition? What are some healthy recipes for the elderly?
What the elderly should eat for nutrition:
1. Carrots
Carrots are rich in vitamin A and have outstanding anti-cancer properties. Regular consumption of carrots can significantly reduce the incidence of lung cancer. Carrots also contain quercetin, kaempferol, potassium succinate, and other substances, which can increase coronary blood flow, lower blood lipids, promote adrenaline synthesis, and therefore have certain therapeutic effects on hypertension, heart disease, and gastric diseases. Carrots also have the functions of nourishing the liver and improving eyesight, invigorating the Qi, strengthening the stomach, nourishing the kidneys and spleen, detoxifying, and lowering blood sugar.
2. Sea Cucumber
Sea cucumber not only contains proteins, fats, sugars, inorganic salts, and various vitamins but also contains iodine, collagen fibers, polysaccharides, and chondroitin sulfate, which have the effects of nourishing the kidneys, moisturizing the dryness, nourishing the blood, and tonifying the stomach. Regular consumption can also nourish the yin, tonify the kidneys, enhance intelligence, and supplement calcium.
3. Milk
Dairy products are not only good sources of calcium but also contain large amounts of protein, vitamins (including vitamin D), and minerals. These elements are essential for combating osteoporosis. Nutrition experts recommend consuming three servings of low-fat dairy products every day, while also recommending engaging in weight-bearing activities daily to strengthen the bones. In addition to helping maintain strong bones, dairy products may also aid in weight loss.
Healthy recipes for the elderly:
1. Goji Berry Chicken
Ingredients: 15g goji berries, 1 young chicken, appropriate amount of green onions, ginger, pepper powder, cooking wine, and salt.
Instructions: Clean and prepare the chicken, stuff the goji berries into the chicken cavity, place the chicken in a bowl with the abdomen facing up, sprinkle with green onions, ginger, and other seasonings, cover the bowl, seal it with wet cotton paper, and steam for 2 hours. Remove the ginger slices and green onion segments before serving. This dish nourishes the liver and kidneys and is suitable for elderly individuals with symptoms such as weak lower back and knees, and dim eyesight.
2. Jellyfish and Pork Bone Soup
Ingredients: 100g jellyfish head, 500g pork bone soup, yellow wine, green onion, and salt.
Instructions: Wash the jellyfish and tear it into small pieces, mix it with wine, salt, and dry cornstarch, bring the bone soup to a boil, add the jellyfish, season with green onions, and bring to a boil again. This soup is delicious, rich, and nourishes the liver. It is suitable for the elderly with high blood pressure, cerebral arteriosclerosis, or symptoms such as anemia, dizziness, and constipation.
Dietary principles for the elderly:
1. Eat less meat and more vegetables
Elderly people generally have a sedentary lifestyle and lower energy consumption. Excessive intake of meat or frequent overeating not only increases the burden on the gastrointestinal tract but also leads to obesity and the development of various diseases. Therefore, the diet of the elderly should be mainly vegetarian.
2. Fresh is better than stale
Fresh foods are rich in nutrients and easy to digest and absorb. The elderly should buy and consume food as needed, especially in the summer to avoid gastrointestinal problems that can lead to certain diseases.
3. Less quantity, more meals
The diet of the elderly should follow the principle of "less but better" and "eating multiple small meals". Overeating is a big taboo in the diet of the elderly and can be detrimental to their health.
4. Light is better than salty
Excessive saltiness, sweetness, and spiciness are not suitable for the elderly. Those who suffer from hypertension, heart and kidney diseases should have a mild taste.
5. Warm is better than cold
The elderly are more susceptible to cold. Warm foods can warm the stomach and nourish the body. It is advisable to consume less cold food on a regular basis, especially in the hot summer, as excessive consumption of cold drinks can harm the health of the elderly.
