老人健康饮食要注意5点
发布时间：2020-09-25 16:27:46
发布者：
1、良好的饮食习惯，一日3-5餐有规律。
1, good eating habits, 3-5 meals a day regular.
按时定量进餐。饮食有节、食量得当，不过饥过饱，每餐七、八分饱，忌狼吞虎咽、暴饮暴食。不挑食、不偏食，都是少盐、少糖、少脂肪，多为清淡食物。
Meal on time. Food is a feast, the food is proper, but hunger is full, every meal seven or eight minutes full, avoid wolf swallowing, binge eating. No food, no partial food, are less salt, less sugar, less fat, more light food.
2、摄入充足的蛋白质。
2. Ingestion of adequate protein.
膳食热能不高，有充足的优质蛋白质，动物脂肪少，无机盐、微量元素（包括维生素）充裕，满足人体需要。营养素的合理是因他们平衡膳食。老人们的膳食结构的特点是：多量的奶、适量的禽、鱼、瘦肉，少量的蛋、肝等。
Dietary energy is not high, there are plenty of high quality protein, less animal fat, inorganic salt, trace elements (including vitamins) enough to meet the needs of the human body. The nutrients are reasonable because they balance the diet. The food structure of the elderly is characterized by a large amount of milk, a proper amount of poultry, fish, lean meat, a small amount of eggs and liver.
3、食物搭配合理。
3, the food collocation is reasonable.
老人的饮食要精心调制、烹调，各种食物有粗有细，荤素搭配，饮食柔软易消化吸收。
The elderly diet should be carefully modulated, cooking, all kinds of food with thick thin, meat collocation, diet soft and easy digestion and absorption.
4、吃够蔬菜、水果限量。
4, eat enough vegetables, fruit limit.
蔬菜和水果提供膳食纤维、各种维生素和矿物质，还有有益健康的抗氧化成分，能延缓人体衰老，所以每天保证吃到1斤蔬菜，菌类和绿叶菜一定要吃。水果由于糖分太高，建议每天200g就够了，相当于一个中等大小的苹果。
Vegetables and fruits provide dietary fiber, vitamins and minerals, and healthy antioxidants. It can slow down the aging of human body, so every day, 1 pounds of vegetables, fungi and leafy vegetables must be eaten. Because the fruit is too high in sugar, it is suggested that 200g is enough every day, equivalent to a medium size apple.
5、味道要清淡。
5, the taste should be light.
有些老年人口重，殊不知下盐吃多了会给心脏、肾脏增加负担，易引起血压增高。为了健康老年人一般每天吃盐应以6至8克为宜。
Some old people are heavy, but they do not know that eating more salt will increase the burden on the heart and kidney, and easily cause high blood pressure. For healthy elderly people, salt should be 6 to 8 grams per day.
1, good eating habits, 3-5 meals a day regular.
按时定量进餐。饮食有节、食量得当，不过饥过饱，每餐七、八分饱，忌狼吞虎咽、暴饮暴食。不挑食、不偏食，都是少盐、少糖、少脂肪，多为清淡食物。
Meal on time. Food is a feast, the food is proper, but hunger is full, every meal seven or eight minutes full, avoid wolf swallowing, binge eating. No food, no partial food, are less salt, less sugar, less fat, more light food.
2、摄入充足的蛋白质。
2. Ingestion of adequate protein.
膳食热能不高，有充足的优质蛋白质，动物脂肪少，无机盐、微量元素（包括维生素）充裕，满足人体需要。营养素的合理是因他们平衡膳食。老人们的膳食结构的特点是：多量的奶、适量的禽、鱼、瘦肉，少量的蛋、肝等。
Dietary energy is not high, there are plenty of high quality protein, less animal fat, inorganic salt, trace elements (including vitamins) enough to meet the needs of the human body. The nutrients are reasonable because they balance the diet. The food structure of the elderly is characterized by a large amount of milk, a proper amount of poultry, fish, lean meat, a small amount of eggs and liver.
3、食物搭配合理。
3, the food collocation is reasonable.
老人的饮食要精心调制、烹调，各种食物有粗有细，荤素搭配，饮食柔软易消化吸收。
The elderly diet should be carefully modulated, cooking, all kinds of food with thick thin, meat collocation, diet soft and easy digestion and absorption.
4、吃够蔬菜、水果限量。
4, eat enough vegetables, fruit limit.
蔬菜和水果提供膳食纤维、各种维生素和矿物质，还有有益健康的抗氧化成分，能延缓人体衰老，所以每天保证吃到1斤蔬菜，菌类和绿叶菜一定要吃。水果由于糖分太高，建议每天200g就够了，相当于一个中等大小的苹果。
Vegetables and fruits provide dietary fiber, vitamins and minerals, and healthy antioxidants. It can slow down the aging of human body, so every day, 1 pounds of vegetables, fungi and leafy vegetables must be eaten. Because the fruit is too high in sugar, it is suggested that 200g is enough every day, equivalent to a medium size apple.
5、味道要清淡。
5, the taste should be light.
有些老年人口重，殊不知下盐吃多了会给心脏、肾脏增加负担，易引起血压增高。为了健康老年人一般每天吃盐应以6至8克为宜。
Some old people are heavy, but they do not know that eating more salt will increase the burden on the heart and kidney, and easily cause high blood pressure. For healthy elderly people, salt should be 6 to 8 grams per day.
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