Introduction: Due to improper diet, the phenomenon of "one heavy meal leads to ten light meals" is common. How should people with "three highs" eat? The elderly must be cautious with their diet.
As people age, due to the aging and decline of digestive organs, tooth loss, difficulty in chewing, and gradually weakened digestion and absorption functions. Therefore, experts from the Geriatrics Department of Jiangsu Provincial People's Hospital remind that while celebrating happily and dining joyfully, elderly friends must not forget the particularities of their physical condition and diet.
Although food is abundant and diverse, the elderly have less physical activity and poorer digestive function. Eating too much not only加重 the burden on the gastrointestinal tract, causing indigestion, but may also lead to weight gain, causing hypertension and arteriosclerosis,加重 the burden on the heart. Therefore, moderate dietary restriction is particularly important for the elderly.
The elderly should usually eat small meals more frequently. As people age, the stomach's tension weakens, peristalsis slows down, and the secretion of gastrointestinal digestive juices decreases, all of which lead to a decline in the ability to digest and absorb food. Because the basal metabolic rate of the elderly gradually decreases with age, their required energy also correspondingly decreases. Conversely, when performing actions such as standing and walking, the elderly's energy metabolism rate is significantly higher than that of young people. Therefore, the elderly have a poor tolerance for hypoglycemia, are prone to hunger and dizziness, and thus should eat small meals more frequently. Each meal can be 70% full, and a small amount of food, such as milk or pastries, can be consumed before bedtime or between meals as appropriate.
Dietary Habits of Longevity Elders
From a dietary perspective, longevity elders all love to eat congee. The famous economist Ma Yinchu and his wife Zhang Guijun were both centenarians, and they especially loved congee. Every morning, they would add 50 grams of oatmeal to 250 grams of boiling water, let it steep for 2 minutes to make congee. They did this every day without fail. Mr. Su Juxian, a centenarian in Shanghai, ate rice congee for three meals a day: thin congee in the morning and evening, and slightly thicker congee at noon, with each meal being a small bowl, which had become a habit. They said: "Eating congee makes the whole body comfortable and is beneficial to health."
Medical and health experts of past dynasties highly recommended congee for the elderly. "Sui Xi Ju Yin Shi" says: "Congee is the most nourishing food in the world." Congee is easy to digest and absorb, can harmonize the stomach, tonify the spleen, clear the lungs, and moisten the bowels. The health expert of the Qing Dynasty, Cao Cishan, said: "In old age, one can eat congee all day without counting meals, and still maintain a strong body and enjoy a long life." He compiled a congee recipe with over one hundred varieties, which was very popular among the elderly.
Eating Sweet Potatoes is a Major Preference for Longevity Elders
The elderly say: "Sweet potatoes are a treasure, you can't have a meal without them." Medical research shows that sweet potatoes have five major benefits: 1. They harmonize blood and tonify the middle jiao, and are nutritious; 2. They relax the intestines and promote bowel movements; 3. They replenish qi and promote body fluids, enhancing immunity; 4. They contain anti-cancer substances and can prevent and fight cancer; 5. They resist aging and prevent arteriosclerosis. Medical experts say that sweet potatoes contain a large amount of mucoprotein, which can prevent the atrophy of connective tissue in the liver and kidneys and enhance the body's immunity. It also has the effect of eliminating active oxygen, thus avoiding cancer induced by active oxygen. Furthermore, because sweet potatoes contain more calcium and magnesium, they can prevent osteoporosis.由此可见, sweet potatoes are truly a treasure in the diet of longevity elders.
How to Eat Whole Grains for the Most Nourishing Diet for the Elderly in Summer
Brown rice, as its name suggests, is coarse rice. Brown rice can be bought in general supermarkets. The best brown rice is one that is intact in appearance, has a yellowish-brown or light brown color, and gives off a fragrant aroma. Before cooking brown rice congee, you need to soak the brown rice for about 30 minutes, then cook it just like normal rice congee. Brown rice congee can stimulate the secretion of gastric juice, which helps with digestion and nutrient absorption. However, diabetics should not drink this brown rice congee directly.
Usually, drinking plain congee directly may cause a sudden increase in blood sugar. Coix seed, which is plump, fresh, and sticky, is liked by many people, but few know that it has many other effects. According to traditional Chinese medicine, coix seed can strengthen bones and muscles, strengthen the spleen and stomach, reduce edema, expel wind and dampness, and clear lung heat. For women, coix seed is a very good nourishing product. Its large amount of vitamin B1 not only makes the skin smooth and beautiful but also plays a role in preventing uterine cancer.