Aging is a certain fact that no one can avoid. How can silver hair people live healthily and freely? Planning in advance is the best strategy. Due to the development of medicine today, a hundred-year-old is no longer out of reach, so in addition to...
Aging is a certain fact that no one can avoid. How can silver hair people live healthily and freely? Planning in advance is the best strategy. Due to the development of medicine today, a hundred-year-old is no longer out of reach, so in addition to long-term poverty, how to live healthy is more important.
A. Dietary adjustments by silver
1. Appropriate heat intake
As the years increase, the baseline rebirth rate will decrease. In principle, the daily hot supply for middle-aged and elderly people should be 30 calories per kilogram with an ideal weight of 35 calories. If the body is too heavy, the daily amount should be reduced by 300 calories; if the body is too heavy, the daily amount of heat intake should not be less than 1,200 calories.
2. Enough calcifications should take about 1,000 to 1,500 mg of calcifications per day for men over 65 years of age and women after cessation to prevent bone dysfunction. The calcium of diet is better than calcium replenishment. If you choose commercially available calcium tablets for replenishment, one calcium (including calcium amount is about 500 mg) per day, and the remaining calcium is better through food calcium replenishment.
It is recommended that you drink two cups of low-fat milk every day to enhance the calcium quality; if there is lactose intolerance, it can be replaced by buttermilk, which has a lower lactose content, and the lactic acid contained in it can also help calcium quality absorption.
Caffeine-containing foods are prone to loss of calcium and should be avoided or reduced.
3. Use spices instead of flavoring ingredients for the elderly. The daily salt volume of salt for the elderly should be less than 6 grams. If you want to add flavor to the dish, you can use natural foods, such as ginger, garlic, pepper, tomato, lemon and other ingredients to help the flavor, so as to reduce the use of salt and other high-calf condiments.
4. Eat more foods containing tiny and copper to increase immunity
Edible foods containing tiny and copper can increase immunity. Regularly, take appropriate foods containing tiny. In addition to promoting eating habits, it can also improve immunity. Foods with more lactic content include cereals, chicken eggs, etc. Foods with more copper include seafood and fruit.
5. Enough protein extraction
Higher age populations should take enough protein to meet the needs of replenishing tissues and produce sufficient immunoglobulin. Choose high-quality protein as much as possible, such as eggs, milk, fish and other foods. In particular, fish are a good source of protein. For example, fish, fish, sardine and other soft and easy-to-chew fish, it is more suitable for the elderly.
6. The amount of oil intake of suitable oil should be reduced, especially the oil produced by high temperature frying, which will affect the production of prostaglandins and free radicals, causing the body to have inflammation and reduce immunity. When cooking, use more vegetable oil (peanut oil, rapeseed oil, olive oil, sunflower oil, etc.) and less animal oil (such as cream, coconut oil, butter, pig oil, etc.).
Principle, the amount of oil required per day is enough to take from the oil used in stir-frying, so other foods rich in oil, such as animal skins and fries, should be consumed as much as possible. Oils that are easily overlooked, such as melon seeds, sesame seeds, fruits, etc., should also avoid eating too much heat in a short period of time.
7. Fruits and vegetables rich in fibers can help gastric peristalsis
20~35 grams of water-soluble fibers should be taken daily, which can help gastric peristalsis, prevent constipation and reduce the rapid absorption of sugar and fat. You can eat more raw fruits and vegetables, especially green vegetables rich in antioxidants, and avoid roasted, marinated and salted nitric acid (such as scented nitric acid).
In addition, it is also good to take natural fermented foods, such as kimchi, nachos, miso, rice vinegar, etc. Natural fermented foods, the beneficial bacteria produced during the fermentation process can inhibit harmful bacteria in the kidney tract, maintain the balance of bacteria in the kidney tract, and reduce the production of toxins.
8. Chew slowly and carefully, pay attention to the order of eating: eat as much as possible first with rough foods, such as fruits, vegetables, and glutinous rice, and then eat undiluted fish and meat proteins to avoid absorbing too much hot fat. In addition, chewing it carefully and slowly when eating can help digest food in the kidneys. Eating too fast can easily lead to obesity, indigestion, and gastritis.
Finally, eat well for breakfast, eat well for lunch, and eat less for dinner.
B. Silver hair rules and appropriate activities
Rational exercises can improve the body's activities and coordination ability, help weight control, and can also adjust appropriate pressure, relieve anxiety and depression, and improve immunity.
1. The frequency of exercise is about three to five times a week, each time for 30 minutes, mainly for movements that are slightly sweating, a little breathing but can still talk smoothly.
2. The movement should be considered for personal energy factors. Some elderly people have a deterioration in cardiopulmonary function and muscle strength, or have poor balance and coordination. It is not advisable to engage in too fast or collide with the movement of the body to avoid falling or fractures. Activities such as Taiho boxing, dancing and ladder climbing can improve balance and achieve the purpose of preventing falls.
3. When working in sports, safety is the first consideration. Pay attention to whether the light is sufficient. Because the elderly have poor vision, sufficient light is needed to compensate for their shortcomings. Also avoid moving on uneven or slippery planes to reduce the risk of falling.
4. The movement content should be progressive step by step and should not be strong. The older you are, the longer the appropriate time you need to be in the running. Therefore, the strength, time, frequency, etc. of the movement must be gradually increased.
If you have any pain or discomfort during the exercise, you should immediately rest or reduce the amount of exercise. Safety is the highest guiding principle.
The health care methods of silver hair people include adjustment of dietary habits and appropriate exercises. They must be energetic and can ensure that both physical and mental health are healthy.
