What are the eating habits of centenarians?

　　We constantly pursue health care, the purpose is to prolong life, health care can start from exercise , psychological relaxation, daily life and other aspects, and experts point out that surveys of century-old people show that good eating habits are one of the secrets of longevity.

　　A little less quantity

　　elderly The daily secretion of saliva is 1/3 of that of young people, and the secretion of gastric juice has also dropped to 1/5 of that of young people. Therefore, if you eat too much, you will have bloated stomach and indigestion. Therefore, the elderly should eat about 10% less at each meal than when they were young, and at the same time, they should eat smaller meals more often.

　　better quality

　　Protein plays an important role in maintaining normal metabolism and enhancing the body's resistance in the elderly. Generally speaking, the elderly need 1 gram of protein per kilogram of body weight, and they should mainly rely on high-quality protein sources such as fish, poultry, eggs, milk, and soybeans.

　　More vegetables

　　Eating more vegetables is very beneficial to cardiovascular protection and cancer prevention. The elderly should eat no less than 250 grams of vegetables every day.

　　The dish should be lighter

　　The elderly's taste function has been reduced, and they often eat tasteless food. They always like to eat strong-flavored food to increase their appetite, which inadvertently increases their salt intake. Eating too much salt will increase the burden on the kidneys, may reduce the barrier function of the oral mucosa, and increase cold The probability of virus survival and spread in the upper respiratory tract. Therefore, the elderly's daily salt intake should be controlled at about 5 grams, and they should eat less soy meat and other salty foods.

　　A little more variety

　　It is necessary to take into account both meat and vegetables, and match the thickness and thickness. The more varied the varieties, the better. The number of main and non-staple foods (excluding condiments) should not be less than 10 items per day.

　　The food is more fragrant

　　The "fragrant" mentioned here does not mean using more salt, MSG and other seasonings, but adding more onions, ginger and other seasonings to the dishes appropriately. Human five senses are connected, and the sense of smell can be used to make up for the lack of taste. Smell the fragrant food, the old man will definitely have an appetite.

　　The food is hotter

　　Raw and cold foods are often cold in nature. Eating too much will affect the digestion and absorption of the spleen and stomach, and even cause damage. Therefore, the elderly should try to avoid raw and cold food, especially in the severe winter.

　　The rice should be thinner

　　Making rice into porridge is not only soft and hard, palatable and easy to digest, but also has the effects of strengthening the spleen and stomach, promoting body fluids and moistening dryness, which is beneficial to longevity. But the elderly cannot drink porridge all the time because of this. After all, porridge is mainly made of water and has very little "dry food". When the stomach capacity is the same, the nutrition of the same volume of porridge is very different from that of steamed buns and rice. If things go on like this, you may become malnourished.

　　eat slower

　　Chewing slowly and slowly can make you feel full, prevent overeating, and help digest food better.

　　Breakfast is better

　　Breakfast should account for 30% of the total calories throughout the day