1, strengthen health education
Children should be educated in health care knowledge from the beginning of self-care. Medical and health institutions should publicize health care knowledge to all people, especially middle-aged and elderly people, so that people can understand the significance of health care, disease prevention and delaying aging, and know the specific measures to delay aging.
2. Reasonable nutrition
Aging may be related to heredity, free radicals and lipofuscin. Reasonable nutrition can inhibit these factors and delay aging. Generally speaking, the diet should be regular and quantitative. According to the physiological characteristics and nutritional needs of middle-aged and elderly people, intake enough nutrients to make the nutrition balanced and reasonable. The outstanding nutritional measures to delay aging are as follows: (1) Control excessive energy intake.
Through the nutritional investigation and animal experiments of the elderly with long life span, it is found that proper restriction of food intake can delay aging and prolong life span, especially in childhood, which can make the cellular immune system develop late and degenerate late, and maintain a high level in middle age. Some people have done experiments with animals, and limiting energy intake can prolong the maximum life of mice. If there is overnutrition in childhood, cellular immunity develops rapidly. After entering middle age, the immune ability drops rapidly, so the incidence of diseases such as cancer may increase.
In recent years, due to the improvement of people's living standards in China, the food intake of residents has increased, which has also brought disadvantages. Dietary imbalance leads to more chronic diseases, and excessive energy intake is stored in the body in the form of fat, which makes people obese. Compared with 1986 and 1990, regardless of hypertension, coronary heart disease and diabetes, the incidence of chronic diseases in urban areas in China has increased significantly. Because the digestive function of the elderly is weak, it is best to supplement some foods, such as milk, unsweetened snacks, fruits, etc., in the afternoon and evening between three meals a day, and distribute the daily energy intake between two points of three meals to facilitate absorption and utilization.
(2) Reasonable provision of protein, fat and sugar protein is the material basis of life and an important part of various tissues and cells of human body. Although middle-aged and elderly people no longer grow and develop, protein in all organs is metabolized, and sometimes there are diseases and accidental injuries. Protein's consumption has increased and needs to be replenished in time. If the intake of protein in the diet is insufficient. It will affect the health of middle-aged and elderly people and their ability to resist diseases. So the health and defense ability of middle-aged and elderly people. Therefore, middle-aged and elderly people still need to consume a certain amount of protein. Protein can also provide energy, and the intake of protein should account for 12%~ 14% of the total energy. According to the recommendation of China Nutrition Society, the elderly need to supply about 70 grams of protein in their daily diet.
Fat is also the main component of the human body. Fat is a high-energy substance. Each gram of fat can release 37.62 kilojoules of energy after oxidation in the body, which is more than 1 times higher than the same amount of protein and sugar. Fat can also improve the color, aroma and taste of dishes, thus promoting appetite. The elderly have poor appetite. If the fat content in the diet accounts for less than 18% of the total energy, it will affect the color, aroma and taste of dishes. Fat is also a solvent for vitamins A, D, E, K and carotene. Too little fat will also affect the absorption of this vitamin. But the high fat content in the diet will be harmful to health. Too much fat in the elderly will do harm to health, and the fat in the elderly should account for 20%~25% of the total energy, not more than 30%. Fat is composed of fatty acids, which are divided into saturated fatty acids. The ratio of monounsaturated fatty acids is1:11or 1: 1.5: 1, in which linoleic acid accounts for 3% of the total energy. There is a certain relationship between the quantity and quality of fat in diet and human blood lipids. Middle-aged and elderly people tend to have higher blood lipids than young people and are prone to overweight or obesity. These factors can increase the risk of some chronic diseases (such as coronary heart disease, hypertension and diabetes), so the quantity and source of fat in the diet of middle-aged and elderly people should be paid attention to. Don't eat fat, eat more sea fish; Eggs are not suitable for eating because of the high cholesterol content in yolk; It is best to use vegetable oil instead of animal oil for cooking.
Sugar includes monosaccharide, disaccharide, polysaccharide and dietary fiber. Sucrose is our most commonly used sweetener. Starch is a polysaccharide. Sugar in food mainly provides energy, and each gram of sugar can provide 4 kilojoules of energy. The dietary composition of Chinese residents is mainly plant food, and there are many cereals in their daily diet, including starch, so about 50%~70% of dietary energy is provided by sugar. This is a good eating habit, which is very important for middle-aged and elderly people to increase the chewing time of food in the mouth and stimulate the secretion of saliva and gastric juice. Pectin in fruit can delay the gradual absorption of fructose. Avoid excessive insulin secretion. Dietary fiber can also increase the weight of feces, reduce the hardness of feces, shorten the time for food residues to pass through the large intestine, and prevent constipation, hemorrhoids, anal fissure and other diseases in the elderly. Soluble dietary fiber can also reduce hyperglycemia and hyperlipidemia, which is extremely important for the elderly.
The above is what I want to share. I hope I can help you. Please adopt what you like. I wish you a happy life. Thank you!