中新网10月23日电 今天是九月初九重阳节，又称老人节。老年人的健康、养生一直是备受关注的话题，中新网健康频道小编为网友梳理了老年人秋季饮食起居等方面的注意事项，帮助老年人预防疾病、延年益寿。

Beijing on October 23 report today is the ninth day of the ninth lunar month the double ninth festival,Say again LaoRenJie.Elderly health/Keeping in good health has always been a topic of concern,Beijing health channel small make up for the net friend combed the old people fall diet daily life of the matters needing attention,To help the elderly to prevent disease/Prolong life.

饮食禁忌篇 Diet taboo article

　　老年人的饮食跟年轻人不一样，老人吃饭得有讲究，不仅仅是吃清淡、易消化的食物。更重要的是老人在一餐中，先吃什么，后吃什么，这些也会影响他们食欲的。那么到底老年人应该如何正确选择吃饭的顺序呢？

The elderly with young people don't like eating,The old man eat have exquisite,Is not only eat bland/Digestible food.More important is the old man in a meal,What to eat,After eat what,These will affect their appetite.So what old people should how to correctly choose the order of the dinner?

　　1.先吃点新鲜蔬菜或豆制品。比如清炒白菜、菠菜，凉拌黄瓜、豆腐丝等。这些菜比较清淡，吃后不会影响消化，反而由于清淡，更有了食欲。

1. To eat some fresh vegetables or bean products.Such as stir-fried cabbage/spinach,Cold cucumber/Tofu silk, etc.The food is light,After eating will not affect digestion,But due to light,More appetite.

　　2.再吃一些味道稍重的炖菜和炒菜。比如说宫爆鸡丁、麻婆豆腐、鱼香肉丝等。由于开始吃得比较清淡，这时候吃点味重的东西，更能增加食欲。

2. And then eat some taste a little heavy stews and cooking.For example chicken with peanuts/Mapo beancurd/Shredded pork with garlic sauce fish such as.Due to start eating more light,At this time to eat taste heavy things,More can increase appetite.

　　3.然后是主食。五谷杂粮含各种营养，是人体必需的食物，每餐都应该适当摄入。老年人不宜吃得过多，过多增加饱胀感，对肠胃不好。

3. Then is the staple food.Corn grains contain all kinds of nutrition,Is human body necessary food,Every meal intake should be appropriate.Old people is unfavorable to eat too much,Too much increase full bilge feeling,Intestines and stomach bad to.

　　4.最后来点甜品(如甜汤、点心等)作为餐桌上的调剂。它们放在最后吃，一则可以起到爽口的作用，二则可以帮助开胃。但甜品也不宜吃得过多，适当几口就好了，一定要让胃留出一点“空间”来。以上吃饭顺序不仅能让老人们吃得多一点、吃得香一点，更能让我们的老年朋友们吃得健康。

4. Finally have some dessert(Such as sweet soup/Snacks, etc)As a table of the swap.They put in last eat,One can have the effect of crisp,First, can help appetizer.But dessert unfavorable also eat too much,Appropriate a few mouth was good,Must let the stomach set aside a little"space"to.Eat more order can not only let old people eat a little more/Eat sweet little,More can make our old friends eat healthily.

老年人饮食宜掌握以下十个原则： The old diet should grasp the following ten principles:

　　蔬果宜鲜：新鲜、有色的蔬果类，富含维生素、矿物质、膳食纤维，水果中还含有丰富的有机酸，有刺激食欲增加和维持体液酸碱平衡的作用。

Should be fresh fruits and vegetables:fresh/Colored fruits and vegetables class,Are rich in vitamin/minerals/Dietary fiber,In the fruit also contains rich organic acid,Have stimulate appetite increase and maintain fluid acid-base balance role.

　　数量宜少：若要身体安，三分饥和寒。老人要吃多种食物，但每种食物数量不宜过多，每餐七八分饱。

Quantity should be few:If want to body Ann,Three points hunger and cold.The old man want to eat a variety of foods,But each food quantity is unfavorable and overmuch,Seven full eight each meal.

　　质量宜高：质量高不意味着价格高，如豆制品、蛋、奶等都是质量高的食品，老人应当经常食用。还要注意多吃鱼，少吃肉。糖的主要来源是主食和蔬果，尽量减少白糖、红糖、砂糖等精制糖的食用。

Quality should be high:High quality does not mean higher prices,Such as soy products/egg/Milk is high quality food,The old man should eat frequently.We should pay attention to eat more fish,Less meat.Sugar is the main source of staple food and vegetables and fruits,Try to reduce sugar/Brown sugar/Sugar and refined sugar food.

　　食物宜杂：没有一种食物能包含人体所需要的各种营养素，因此，每天都要吃谷类、蔬果、菌藻等多种食物，还要注意荤素搭配，粗细搭配，色泽搭配，口味搭配，干稀搭配。

Food should be mixed:Not a kind of food can include human need all kinds of nutrients,therefore,Every day to eat cereal/Fruits and vegetables/Bacteria and algae and so on many kinds of food,Must pay attention to the element of meat or fish is tie-in,Degree of finish is tie-in,Colour collocation,Taste collocation,Dry rare collocation.

　　质地宜软：老人对食物的消化吸收不好，所以，饭菜质地以软烂为好，可采用蒸、煮、炖、烩等的烹调方法。选择的食物尽量避免纤维较粗、不宜咀嚼的食品，如肉类可多选择纤维短，肉质细嫩的鱼肉；牛奶、鸡蛋、豆制品都是最佳选择食物。

Texture appropriate soft:The old man to the digestion of the food absorption is bad,so,Food texture with soft rotten as well,Can use steam/boiled/stew/Stewed and cooking methods.Choice of food to avoid fiber is coarse/Shoulds not be chew food,Such as meat can choose more fiber short,Meat and fish;milk/eggs/Bean products are best choice food.

　　饮食宜淡：菜品要清淡，口味忌重。建议每日食盐量不超过6克。建议老人一日的食物组成：谷类150-250克，鱼虾类及瘦肉100克，豆类及其制品50克，新鲜蔬菜300克左右，新鲜水果250克左右，牛奶250克，烹调用油30克，食盐6克，食糖25克，少饮酒，喝足够的水分。

Diet should be light:Food to light,Taste avoid heavy.Suggested daily salt for no more than 6 grams.Suggest the old man a day of food composition:Grain 150-250 grams,Fish and prawn class and lean 100 grams,Beans and its products 50 grams,Fresh vegetables 300 grams left and right sides,Fresh fruit 250 grams left and right sides,250 grams of milk,Cooking oil 30 grams,Salt 6 grams,25 g sugar,Less drinking,Drink enough water.

　　速度宜缓：细嚼慢咽有利于消化、吸收。尤其在吃鱼时更要注意。鱼肉由于肉质松软、细嫩，容易咀嚼、消化和吸收；蛋白质含量高；脂肪含量低等优点，是老人的首选食品。但由于鱼刺的问题，限制了许多老人的食用。解决好这一问题，首先要选鱼刺较少的鱼类，吃鱼时，最好不要与米饭、馒头同时吃。

Be slow speed:To nibble slow pharynx to digest/absorption.Especially in fish more attention should be paid to.Because the fish flesh soft/delicate,Easy to chew/Digestion and absorption;High protein content;Fat content low,Is the old man's first choice food.But due to the problem of fishbone,Restrictions on the number of the old man's edible.Solve this problem,First choose fishbone less fish,Eat fish,Had better not and rice/Steamed bread to eat at the same time.

　　饭菜宜香：老人食欲降低，在食品的制作方面要更加精心，注意色、香、味、形的调配。此外，优雅、安静、整洁的就餐环境；集体或结伴就餐的形式，都可提高老人的就餐兴趣。

Food appropriate sweet:The old man to reduce appetite,In food production aspect to more carefully,Pay attention to color/sweet/taste/Form the deployment of.In addition,elegant/quiet/Neat repast environment;The collective, or in the form of repast,Can improve the old man repast interest.

　　饮水宜多：老人对口渴的感觉不像年轻人那么敏感，因此，要自觉多喝水，可选择淡茶或白开水。千万不要等到口渴再喝，以免缺水。缺水会引起老人便秘和体内代谢失调。

Drinking water should be more:The old man to thirsty didn't feel like a young man so sensitive,therefore,Want to drink water more consciously,Can choose weak tea or boiled water.Don't wait until thirsty to drink,In order to avoid water.Water will cause an elderly constipation and metabolic disorders.

　　温度宜热：食物的最佳消化吸收过程是在接近体温的温度下进行的。老人对寒冷抵抗能力较差，一旦食用生、冷、硬的食品，就会影响到消化、吸收，甚至引起肠道疾病。因此，老人的食物以温热为主。

Temperature appropriate heat:The best food digestion and absorption process is in the temperature of the body temperature under.The old man to cold resistance ability is bad,Once to eat raw/cold/Hard food,Will affect the digestion/absorption,Even cause intestinal disease.therefore,The old man's food is given priority to with warm.

　　另外一点值得注意的是，饱食容易导致老人老年痴呆，据医生介绍，老人进食过饱营养过剩后，大脑中被称为“纤维芽细胞生长因子”的物质会明显增加。如果长期饱食的话，则会引起脑动脉硬化，出现大脑早衰、智力减退等现象。往往人们在饱食之后就会有种想睡觉，或者特别困的感觉，主要原因是全身的能量集中在消化食物身上，而大脑也处在一个需要能量运转来维护的一种状况，当大脑没有能量运转时，其智力也会受到影响。

Another point is worthy of note,Satiation easy to cause the old man dementia,According to doctor introduction,The old man eating too full after nutrition surplus,The brain called the"Fiber bud cell growth factor"Material will be increased significantly.If long-term repletion words,Will cause cerebral arteriosclerosis,Appear premature brain/Intelligence drops wait for a phenomenon.Often people in satiety after will have a want to sleep,Or special feeling sleepy,The main reason is the whole body energy concentration in digestive food body,The brain is also a need energy operation to maintain a condition,When the brain is no energy running,Its intelligence may also be affected.

　　专家提出，老年痴呆症与维生素B12和叶酸的缺乏有密切关系。饮食的调理可有助于防止老年痴呆，因为从食物中摄入B12和叶酸既有效且安全。富含B12的食物有：雏菊、香菇、大豆、鸡蛋、牛奶、动物肾脏以及各种发酵的豆制品等；叶酸丰富的食物是：绿叶蔬菜、柑橘、西红柿、菜花、西瓜、菌类、酵母、牛肉、肝脏和肾脏。经常、适量地摄入上述食物，对预防老年痴呆症有一定作用。

experts,Alzheimer's disease and vitamin B12 and lack of folic acid has close relationship.Diet recuperation can help prevent dementia,Because from food intake of B12 and folic acid is effective and safe.The food is rich in B12:Daisy/mushroom/soybean/eggs/milk/Animal kidney and various fermented bean products, etc;Folic acid rich food is:Green leafy vegetables/citrus/tomatoes/cauliflower/watermelon/fungi/yeast/beef/Liver and kidney.often/To apply the above food intake,To prevent alzheimer's disease have a certain role.