Over 50 years old, it is easy to cause nutritional insufficiency. Eating this way to supplement the "5 deficiency" will reduce muscle loss.

●The most deficient in vitamins in middle-aged and elderly people, such as D, E, calcium, lactation, and ox

●The elderly have poor nutrition, which is related to poor teeth and poor chewing ability

●Avoid sarcopenia, and should take in sufficient protein

. Many people are as long as they are over 50 years old, and their physical strength will be much worse than before, and their health will decline year by year, and their functions of the body and organs will deteriorate. The survey found that the health problems of one-third of the elderly mostly stem from "nutrient misregulation", especially the most lack of vitamin D, E and five nutrients including calcium, lactic, and oxidation. Nutritionists suggest that in addition to balanced intake of six major types of food, they should also replenish nutrients in time, create golden nutrition, prevent bone loss and avoid sarcopenia.

The dentures are not well equipped, which can easily affect nutrient absorption

The nutritional manager of Xinguang Hospital Xu Weijie pointed out that as the age increases, the basic acceptance rate in the body gradually decreases, and the activities of middle-aged and elderly people are reduced, and the nutrient absorption rate is not as good as those of young people. According to the Taiwan community census for middle-aged and elderly people, about 5% to 10% of elderly people have poor nutritional problems. The tests are related to poor teeth, poor chewing strength or unfit dentures, which lead to difficulties in eating smoothly.

{9

Nutritionist Lin Yujun said that silver hair people over the age of 70 may change their appetite, and their taste affects their appetite and have imbalanced diet. People over 50 are prone to health problems such as bone loss, sarcopenia, female cessation, chronic diseases, etc. If you do not exercise, insufficient protein intake, and eat too much high-oil and refined powdered food, the decline in the harvest rate and the unbalanced diet may cause harm to the original chronic diseases.

According to the survey on the changes in the nutritional health status of the national population from 102 to 105, the elderly often experience "5 deficiency" nutrients, including vitamin D, vitamin E, calcification, lactation, and oxidation. Called a shortcut, older people should balance the consumption of six major foods every day, including all kinds of grains, beans, eggs, dairy products, vegetables, fruits and fruit seeds. Because the elderly’s harvest rate has decreased, the daily fat source ratio should not exceed 30% of the total heat.

Bone-stabbing from the age of 30, the sun is 15 minutes, and the bone quality gradually disappears with the age of growth. Lin Yujun suggested that the bone quality should be "bone-stabbing" starting from the age of 30 and 40. Women will lose a large amount of bone quality when they stop dying, and they need to supplement their calcium, vitamin D and sports as soon as possible. In terms of diet, you can take more milk, eagle, cheese, dried beans, tofu and other calcium-containing foods, and vitamin D helps absorb calcium. Vitamin D can be taken from seafood and dried mushrooms, or the sun is suitable for 15 minutes a day. UV light can activate vitamin D in the body.

The elderly are prone to sarcopenia problems with insufficient muscle strength. Xu Weijie pointed out that in addition to muscle strength training, it is also important to take protein. For example, beans are rich in plant-based proteins; red meat is rich in iron, which helps in the production of red blood cells and can reduce ischemic blood. It is recommended that elderly people with normal kidney function can collect protein in order of beans, fish, eggs and meat. The elderly should take 1.2 grams of protein per kilogram, such as 60 kilograms long, and eat 72 grams of protein a day, which is equivalent to 7 servings of beans, fish, eggs and meat.

Eat seafood  Each meal of big fruit

There are also elders who worry that eating too much eggs causes the increase in calcified sterol. Lin Yujun said that for normal people, they will not affect the calcified sterol content in the blood due to diet, and people can take it normally and balancedly. It is recommended to choose high-quality protein with less fat content, such as soy products, fish, seafood and other soft foods. You can eat seafood two to four times a week. If the length of the chewing is not good, you can put the chicken crumbs or prepare steamed eggs to make the dishes more friendly.

is called a shortcut. Long-term diet is still mainly based on less oil, less salt, and less sugar. If you have a bad appetite, you can use natural spices such as ginger, ginger, garlic, etc. to enhance the flavor. When cooking, you can cook the ingredients softly, or choose winter melon, sweet potato leaves and other ingredients that have softer taste.

Lin Yujun said that the elders can eat more vegetables and fruits. According to the recommendation of the National Health Administration’s "My Meals" and eat one fruit with a big fist per meal. Eat a little more vegetables than fruits, making the nutrition more balanced.