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数量少一点。老年人每日唾液的分泌量是年轻人的三分之一,胃液的分泌量也下降为年轻时的五分之一,因而稍一吃多,就会肚子胀、不消化。所以,老人每一餐的进食量应比年轻时减少10%左右,同时要保证少食多餐。质量好一点。蛋白质对维持老年人机体正常代谢,增强机体抵抗力有重要作用。一般老人,每公斤体重需要1克蛋白质,应以鱼类、禽类、蛋类、牛奶、大豆等优质蛋白质来源为主。蔬菜多一点。多吃蔬菜对保护心血管和防癌很有好处,老人每天都应吃不少于250克的蔬菜。
A little less. The elderly daily saliva secretion is one-third of young people, the secretion of gastric juice also dropped to one-fifth of the young, and therefore eat a little more, it will stomach, indigestion. Therefore, the elderly food intake per meal should be reduced by about 10% when young, at the same time to ensure eating less meals. Quality is better. Proteins play an important role in maintaining the normal metabolism of the elderly and enhancing the body’s resistance. The average old man needs 1 gram of protein per kilogram of body weight, and should be based on high-quality protein sources such as fish, poultry, eggs, milk and soybeans. A little more vegetables. Eat more vegetables to protect cardiovascular and anti-cancer is very good, the elderly should eat not less than 250 grams of vegetables every day.