Bay elderly Grasp the "ten fists" of diet to maintain a balanced diet healthy
A good dietary structure and habits are not only beneficial to health, but can also delay aging and prevent disease , especially to prevent obesity and cancer , cardiovascular and cerebrovascular diseases, diabetes and osteoporosis and other chronic sexually transmitted diseases occurrence.
Recently, the Elderly Nutrition Branch of the Chinese Nutrition Society proposed the "Ten Fists" principle for a balanced diet for the elderly. The reporter interviewed a well-known nutrition expert, East China University affiliated to Fudan University Hospital clinical Professor Sun Jianqin, director of the Nutrition Center, asked her to interpret these "ten fists" for everyone.
Experts from the Geriatric Nutrition Branch of the Chinese Nutrition Society recently summarized the "Ten Fists" principle for the elderly's daily meals to help the elderly simply, clearly and vividly remember the approximate daily intake of various foods, and estimate the weight of the food based on the size of their fists. The weight of a fist of raw food is approximately 150 grams.
“The "Ten Fists" principle is specifically:
Two fists of cereals (a variety of staple foods, including whole grains, beans and potatoes)； Five fists of fruits and vegetables ； A fistful of meat (including fish, poultry, eggs, meat) ； Two fistfuls of milk and soy products (including milk, its products, and soy products).
At the same time, relevant experts from the Elderly Nutrition Branch also added four "Dietary Guidelines for the Elderly" based on the "Dietary Guidelines for Chinese Residents", that is, the Dietary Guidelines for the General Population, based on the characteristics of the elderly:
1. Pay attention to the prevention of malnutrition and anemia；
2. Arrange your diet reasonably and improve your quality of life.；
3. Food should be of good thickness, soft, and easy to digest and absorb.；
Fourth, do more outdoor activities and maintain a healthy weight.
two fists of cereal
Cereals are very rich in nutrients and are an important source of vitamin B1 and dietary fiber needed by the human body.
More and more scientific research shows that a dietary structure based on plant-based foods can avoid the defects caused by the high-energy, high-fat and low dietary fiber dietary patterns in developed countries such as Europe and the United States, and is beneficial to the prevention of cardiovascular and cerebrovascular diseases, diabetes and cancer.
With the improvement of living standards and changes in food taste requirements, grain processing is becoming more and more sophisticated. Although refined rice noodles are white, delicate and taste good, the biggest disadvantage is that they lose a lot of nutrients. Cereals are the main source of B vitamins and are rich in soluble dietary fiber, minerals, etc. Most of these nutrients are found in the cortex and grain germ of rice noodles. The more refined the grain processing, the greater the loss of nutrients. If you eat refined white rice noodles for a long time, it will cause insufficient intake of B vitamins and dietary fiber.
Professor Sun Jianqin suggested that the elderly should choose 2 to 3 or more varieties of cereals every day, and consciously choose more coarse grains to match the thickness. It is best for the elderly to eat 200 to 300 grams of cereals every day, of which whole grains and miscellaneous grains should account for 50 to 100 grams.
