What is the healthiest way for the elderly to eat in summer?

　　The hot summer is over elderly Symptoms of "bitter summer" have begun to appear. Provincial People Hospital Li Qun, director of the nutrition department, issued a warning: In summer, the elderly especially need to pay attention to "eating knowledge" to reduce or avoid the symptoms of "bitter summer".

　　Director Li Qun pointed out that as the elderly age, the functions of various internal organs decline, their digestion and absorption capabilities weaken, and their stress ability is poor. In summer, especially in a "hot and humid" environment, they are prone to various "bitter summer" symptoms such as inability to eat, indigestion, fatigue, and upset and dryness. Therefore, dietary conditioning for the elderly in summer is more important than in other seasons. If you consume too many calories due to sweating, it will increase the burden on your body. On the contrary, eating too few calories due to lack of appetite can lead to malnutrition. "How should the elderly eat" in summer to help them spend the summer safely? Director Li Qun put forward the following tips:

　　1.Not too much staple food.

　　Try to match coarse and fine grains and diversify the varieties. It can supplement the calories needed by the human body while also supplementing a variety of vitamins and minerals.

　　2. Don’t eat too much meat.

　　It is best to choose cool meats such as skinless poultry (such as pigeon meat, duck meat, etc.), fish and shrimps.

　　3. One bottle of milk every day.

　　Some people stop breastfeeding because of the hot weather in summer and fear that the milk will "get hot". In fact, it is not necessary. You can choose low-fat milk, skim milk or yogurt according to personal circumstances. Elderly people who are intolerant to milk can choose alternatives such as soy milk.

　　4. One egg a day.

　　because egg The protein composition is closest to the protein required by the human body and is also the most ideal source of high-quality protein. It is best to cook eggs by boiling, steaming or stewing, and avoid frying. Elderly people with high cholesterol can eat half an egg yolk or no egg yolk.

　　5. Beans are indispensable.

　　right healthy In other words, "soybeans are better than gold." Because soybean products are rich in high-quality protein and soybean lecithin, they are cardiovascular and cerebrovascular protective factors for the elderly and are recognized as longevity factors. Therefore, eating an appropriate amount of soybean products is an indispensable part of a healthy diet. The recommended daily intake is 2 to 5 taels. Mung beans and red beans are also healthy foods in summer, especially when you take a nap in summer and drink a bowl of refreshing lily and mung bean soup.

　　6. The amount of vegetables should be large.

　　Vegetables can supplement a variety of vitamins and minerals needed by the human body, and can play a certain role in lowering blood pressure, blood lipids, and blood sugar. Summer vegetables are rich and colorful, including winter melon, bitter melon, cucumber, tomato , water spinach, lettuce, chrysanthemum leaves, etc. are all available. The elderly should choose them in a variety of ways. It is recommended that about 1 catties per day is appropriate.

　　7. Don’t be greedy for fruits.

　　Fruits can provide abundant water, vitamin C and dietary fiber, and are most popular among the elderly in the hot summer. However, fruits contain a lot of simple sugars, such as fructose, sucrose, etc., so you should not be greedy. It is recommended to eat no more than 3 taels of fruit a day.

　　8. Don’t use too much oil and salt.

　　Oil and salt are the main cardiovascular and cerebrovascular diseases of the elderly. disease Risk factors for the disease, whether it is salad oil, soybean oil, rapeseed oil, olive oil or sesame oil, the daily dosage should not exceed 25 grams, and the daily dosage of salt should not exceed 6 grams.

　　9. Be particular about snacks.

　　If the elderly suffer from loss of appetite, they can arrange small and frequent meals. Snacks can be arranged as a snack 1.5-2 hours after the main meal. Snacks for the elderly can include lotus seed porridge, lotus leaf porridge, small fruits, cucumbers, tomatoes, etc.

　　10. Drinking water should be scientific.

　　In summer, the elderly should pay attention to replenishing water. It is better to drink warm boiled water or warm light tea. You can also make homemade mung bean soup, black plum soup, hawthorn water, chrysanthemum tea and other drinks. It's best to avoid carbonated and sugary drinks. It is recommended to drink a cup of warm water after getting up in the morning and before going to bed at night. Elderly people who like to exercise and sweat a lot should pay attention to replenishing water containing electrolytes, such as light salt water and mineral water, to replenish the electrolytes lost in sweat.