On a sunny morning, Uncle Chen, as usual, pushed his cart into the bustling vegetable market.
With a sharp eye, he always picks out the freshest vegetables from the dazzling array of stalls.
Uncle Chen is a person who pays attention to health preservation, and he firmly believes that "medicine is better than food", so his table is always full of all kinds of green delicacies.
Recently, however, he heard a piece of news that made his heart flutter - the elderly should eat less beans.
The news threw like a pebble into the calm lake, stirring up ripples.
Uncle Chen is a man of action, and he decided to go to the hospital to consult a doctor in person.
In the hallways of the hospital, he met Dr. Lee, an experienced geriatrician.
Uncle Chen couldn't wait to ask his own question: "Doctor Li, I heard that the elderly should not eat more beans, is this true?" ”
Dr. Li smiled and nodded, and patiently explained, "Uncle Chen, your concern is justified.
Beans contain a substance called phytohemagglutinin, which is used in older people with weakened digestion.
Excessive intake may cause indigestion and even poisoning.
But that doesn't mean you can't eat it at all, it's all about moderation. ”
When Uncle Chen heard this, the stone in his heart was lowered a little, but he was still a little uneasy.
Continue to ask: "In addition to beans, what other vegetables do we need to pay attention to?" ”
Dr. Lee pondered for a moment, then listed five types of vegetables and explained in detail the risks they may pose:
Spinach:
Although it is rich in iron, it also contains more oxalic acid, and excessive consumption will affect the absorption of calcium and increase the risk of stones.
Amaranth:
Contains high nitrates, which may cause gastrointestinal upset in older adults with poor gastrointestinal function.
茭白:
Contains more oxalic acid and fiber, which is not easy to digest, and eating too much may cause bloating or diarrhea.
Bamboo Flute:
It contains more crude fiber, which may increase the burden on the gastrointestinal tract for the elderly with reduced digestive function.
韭菜:
Contains volatile sulfides, which may cause stomach upset in older people with sensitive stomachs.
Dr Lee emphasises that these vegetables are not completely inedible, but should be eaten in moderation and best in combination with other easily digestible foods.
He also reminded Uncle Chen that everyone's physique is different, and their reactions to food will also be different.
Therefore, the diet should be adjusted according to your actual situation.
After hearing this, Uncle Chen's heart suddenly brightened, and he thanked Dr. Li for his patient answers, and promised to pay more attention to his diet.
After returning home, Uncle Chen began to try new vegetable combinations, and his table became more colorful.
And his body felt more comfortable than ever.
So, how to arrange the diet reasonably according to the physical condition of the elderly?
Eat a balanced intake of all nutrients
Protein:
Older adults should ensure adequate intake of high-quality protein, such as fish, lean meat, eggs, dairy products, and soy products, to maintain muscle mass and immune function.
Carbohydrates:
Choose complex carbohydrates such as whole grains, brown rice, oats, and reduce your intake of refined sugars and white flour products.
Fat:
Moderate your intake of unsaturated fatty acids, such as olive oil, nuts and fish oil, and limit your intake of saturated and trans fatty acids.
Dietary Fiber:
Increasing your intake of vegetables, fruits, and whole grains can help maintain gut health and prevent constipation.
Vitamins & Minerals:
Ensure adequate intake of vitamin D, calcium, potassium, and antioxidant vitamins such as vitamins C and E to maintain bone health and overall health.
Consider digestion and absorption capacity
Chew slowly: Encourage older people to chew slowly to help digest and absorb food.
Easily digestible foods: Choose foods that are easy to digest, such as cooked vegetables, softly cooked fruits, stews, etc.
Eat small and frequent meals: Avoid eating large amounts of food at one time, and you can take small and frequent meals to reduce the burden on your digestive system.
Adjust your diet for chronic conditions
High blood pressure: Reduce salt intake and increase potassium-rich foods such as bananas, potatoes, and green leafy vegetables.
Diabetes: Control carbohydrate intake, eat regular and quantitative meals, and choose foods with a low glycemic index (GI).
Osteoporosis: Increase your intake of calcium and vitamin D, such as milk, yogurt, green leafy vegetables, and regular sun exposure.
Cardiovascular disease: Reduce your intake of saturated fatty acids and cholesterol and increase foods rich in omega-3 fatty acids, such as deep-sea fish.
In the above story, we see an elderly person's emphasis on health and thirst for knowledge.
Through Uncle Chen's experience, we learned that even the seemingly simple choice of vegetables,
It is also necessary to make a reasonable judgment based on the individual's physical condition.
Remember, the key to healthy eating is balance and moderation, so let's listen to our bodies and enjoy every meal.
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