老年人夏季的饮食保健法
来源:    发布时间: 2018-10-10 19:33   88 次浏览   大小:  16px  14px  12px


到了夏季,人体水分随汗液大量流失,消化液的生成和分泌减少,胃肠受暑热刺激,蠕动消化功能相对减弱,人们经常会感到食欲欠佳,甚至头昏脑涨,四肢无力,俗称“苦(疰)夏”.年老体弱者更容易出现这种情况。那么,老年人如何平安度夏呢?除了注意

到了夏季,人体水分随汗液大量流失,消化液的生成和分泌减少,胃肠受暑热刺激,蠕动消化功能相对减弱,人们经常会感到食欲欠佳,甚至头昏脑涨,四肢无力,俗称“苦(疰)夏”.年老体弱者更容易出现这种情况。那么,老年人如何平安度夏呢?除了注意合理的休息和睡眠外,科学安排日常饮食对保持良好的身体状态非常重要。一般来讲,建议老年人夏季食养保健应做好以下几点。

In summer, the loss of water with sweat, digestive juice production and secretion reduced, gastrointestinal heat stimulation, peristaltic digestive function is relatively weak, people often feel poor appetite, even dizziness, limbs weakness, commonly known as "bitter (rubella) summer." Old and weak people more prone to this situation. So how do old people spend their summer safely? In addition to paying attention to reasonable rest and sleep, scientific diet is very important to maintain good health. Generally speaking, it is suggested that the following points should be done for the elderly in summer.

老年人夏季的饮食保健法

Dietary health care for the elderly in summer

一、讲卫生 夏季天气炎热,为细菌、病毒滋生繁殖提供了条件,大大增加了胃肠感染的发病可能。水果和凉拌菜等生食在夏日食谱中所占的比重较大,这也给饮食卫生带来了一定隐患。因此,食用水果、蔬菜一定要清洗干净,鱼、蛋、肉类等食品要注意保鲜防腐。尤其是凉拌菜类在制作过程中应加倍注意卫生,菜板、菜刀等要生熟分开,不可混用,且要注意消毒,把住“病从口入”关。另外,夏季海鲜大量上市,一些老年人喜欢吃醉虾醉蟹,这就更需要注意食品卫生了,最好多放些姜、蒜和醋,调味杀菌。北京皇朝国际休闲会所

1. Healthy summer weather provides conditions for the breeding of bacteria and viruses, greatly increasing the incidence of gastrointestinal infections. Fruit and cold vegetables and other raw food in the summer diet accounted for a larger proportion, which also brought a certain risk to dietary hygiene. Therefore, eating fruits and vegetables must be cleaned, fish, eggs, meat and other foods to pay attention to preservation and preservation. Especially in the production process of cold dishes should pay more attention to hygiene, dish boards, kitchen knives and so on should be separated from raw and cooked, can not be mixed, and pay attention to disinfection, to keep the "disease from the mouth" pass. In addition, a large number of summer seafood on the market, some elderly people like to eat drunk shrimp drunk crab, this more need to pay attention to food hygiene, it is best to put more ginger, garlic and vinegar, seasoning sterilization.

 

二、求均衡 人在高温环境中的基础代谢率有所增加,需要大量的碳水化合物提供热量和蛋白质,所以,夏季主食既要吃米饭,又应吃面食,最好再搭配些小米、玉米及薯类。荤食与素食的配制要合理,应以青菜、瓜类、豆类等蔬菜为主,辅以瘦肉、蛋、鱼、鸭等荤食。此外,还宜常吃些赤小豆、扁豆、莲子、薏苡仁、山药等,对健脾除湿、补养肠胃有良好作用。

2. The basal metabolic rate of people in the high temperature environment has increased, and a large number of carbohydrates are needed to provide calories and protein. Therefore, the staple food in summer should not only eat rice, but also pasta, and it is better to mix with some millet, corn and potatoes. Vegetables such as vegetables, melons, beans and other vegetables should be used as the main ingredients, supplemented by meat, eggs, fish and ducks. In addition, it is also advisable to eat some adzuki beans, lentils, lotus seeds, Coix seed, yam and so on, to strengthen the spleen and dehumidification, nourishing the stomach has a good effect.

 

三、要清淡 老年人夏天饮食宜清淡、富营养且易消化,并以健脾、消暑、化湿为主。如膳食中肉类脂肪过多,会引起营养平衡失调和新陈代谢紊乱,易患高胆固醇血症和高脂血症,不利于心脑血管病的防治。因此,除保证主食质量外,应多吃些瓜菜,如冬瓜、苦瓜、丝瓜、黄瓜、南瓜及番茄、茄子等,既能清热解暑,止渴生津,清心利尿,降压降糖,而且富含维生素与水分,对恢复人的精神和体力十分有益。

3. To light the summer diet of the elderly should be light, nutritious and easy to digest, and to invigorate the spleen, relieve heat, dampness-based. For example, excessive meat fat in the diet, will cause nutritional imbalance and metabolic disorders, susceptible to hypercholesterolemia and hyperlipidemia, is not conducive to the prevention and treatment of cardiovascular and cerebrovascular diseases. Therefore, in addition to ensuring the quality of the staple food, should eat more melons and vegetables, such as wax gourd, balsam pear, luffa, cucumber, pumpkin and tomatoes, eggplant, etc., not only can clear away heat and heat, thirst Shengjin, clear the mind diuretic, hypoglycemic, and rich in vitamins and water, to restore people's spirit and physical strength is very useful.

 

四、宜新鲜 夏季饭菜要现做现吃,最好不吃隔夜饭菜。研究发现,剩饭重新加热以后再吃不易消化,时间长了还可能引起胃病。另外,含淀粉的食品最容易被葡萄球菌污染,因这类食物最适合葡萄球菌生长繁殖,故吃剩饭易引起食物中毒,轻者出现恶心、呕吐、腹痛、腹泻,重者会剧烈腹泻、脱水,甚至休克。老年人由于抵抗力减退,经常吃剩饭更易导致消化道疾病。还要注意,吃剩的饭菜待凉后应及时放入冰箱冷藏,但保存时间以不隔餐为宜,早剩午吃,午剩晚吃,尽量将时间缩短在5小时以内。吃剩饭菜前一定要彻底加热,因冰箱的低温只能抑制细菌,不足以杀灭细菌,冰箱中的饭菜拿出后如不热透,细菌就会动员起来,引发疾病。

Four, it is advisable for fresh summer food to be eaten now, and it is best not to eat overnight food. The study found that after reheating the leftovers, they could not digest easily, and for a long time, they might cause stomach trouble. In addition, food containing starch is most likely to be contaminated by staphylococcus, because this kind of food is most suitable for the growth and reproduction of staphylococcus, so eating leftovers can easily cause food poisoning, nausea, vomiting, abdominal pain, diarrhea, severe diarrhea, dehydration, and even shock. Because of the decline of resistance, old people often eat leftovers, which are more likely to cause digestive tract diseases. Also note that the leftovers should be refrigerated in the refrigerator immediately after cooling, but the storage time should not be separated by meals, leaving lunch in the morning and eating late in the afternoon, as far as possible to shorten the time within 5 hours. Before eating leftovers must be thoroughly heated, because the refrigerator's low temperature can only inhibit bacteria, not enough to kill bacteria, the refrigerator dishes out if not hot, bacteria will mobilize, causing disease.

 

五、忌贪冷 老年人脾胃消化吸收能力已逐渐衰退,夏季又要受到暑热湿邪的侵袭,脾胃消化吸收功能更受影响,如多吃生冷食物,多喝冷饮,就会损害脾胃。中医认为,生冷性寒,寒湿互结,还会诱发腹泻、腹痛之症。此外,各类冷饮虽可消暑解渴降温,老人多吃鸭肉可抗衰老但对消化道黏膜都会产生一定的不良刺激,可使胃肠血液循环减慢,肠蠕动变弱,甚至引起痉挛现象,从而导致胃肠功能和杀菌能力下降,容易引起胃肠道细菌感染,造成或加重腹痛、腹泻等症。因此,老年人要少喝冷饮,少吃冷食,有消化道疾病的老年人尤应注意。北京皇朝国际休闲会所

5. The ability of digestion and absorption of the spleen and stomach of the old people who are against greed and cold has gradually declined. In summer, they will be attacked by the heat and dampness evil. The digestion and absorption function of the spleen and stomach will be affected even more. If they eat more raw and cold food and drink more cold drinks, they will damage the spleen and stomach. Chinese medicine believes that cold, cold and wet intercourse, but also induce diarrhea, abdominal pain. In addition, although all kinds of cold drinks can relieve heat and thirst and cool down, the elderly can eat duck meat to resist aging, but the digestive tract mucosa will have a certain adverse stimulation, can slow down the gastrointestinal blood circulation, intestinal peristalsis weakened, and even cause spasms, leading to gastrointestinal function and bactericidal ability decline, easy to cause gastrointestinal bacterial infection. Causing or aggravating abdominal pain and diarrhea. Therefore, the elderly should drink less cold drinks, eat less cold food, and those with digestive tract diseases should pay special attention to the elderly.