Visit expert: Zhang Jian, Director of Gerontology and Clinical Nutrition, National Institute of Nutrition and Food Safety, Chinese Center for Disease Control and Prevention Professor of Nutrition and Food Research Committee of the Chinese Gerontology Society, Professor and Professor Fu Ping 1 protein The elderly have lower protein synthesis capacity and have lower utilization rates, so they need to pay attention to supplements. Surveys show that in China's rural areas, the quality of protein intake of the elderly is obviously insufficient. In general, protein is mainly divided into two categories, eggs, milk, fish, shrimp, lean meat and other animal protein sources, soy, nuts, cereals and other foods are the source of plant protein. It is worth recommending that the value of protein in eggs is good, but because of the high cholesterol in egg yolk, it is suitable for elderly people who do not need to limit cholesterol intake. It's best to make egg tarts when you eat eggs. It is advisable to use 1 or 2 eggs a day. The elderly people with high cholesterol levels can properly eat more fish, but also can add a variety of unsaturated fatty acids, which can help lower cholesterol. â–² 2 Calcium Calcium not only affects bone health, but also plays an important role in cardiovascular, endocrine, nervous and muscular systems. The elderly have a higher demand for calcium, but the survey shows that the daily calcium intake of the elderly in China is only about 500 milligrams per person, which is only half of the recommended amount. Elderly people with chronic calcium deficiency are more prone to joint pain, height shortening, loss of appetite, insomnia and more. Therefore, the elderly should regularly monitor bone mineral density and pay attention to calcium supplementation. In food, milk, yoghurt, and cheese are recognized calcium supplements, and lactose intolerant people can choose yogurt. Among the supplements, calcium carbonate and other inorganic calcium have the highest cost-effectiveness, and calcium carbonates such as amino acids, calcium lactate, calcium gluconate and other organic acids have a slightly higher absorption and utilization of calcium salts. â–² 3 iron The survey shows that the average anaemia rate of various types of people in China is 20.1%, while the anemia rate of the elderly population is higher than the national average, which is related to iron deficiency. The long-term lack of iron and anemia can cause problems such as weakness, impaired ability of the elderly, fatigue of the brain, and memory loss. The best food for iron supplementation is the heme iron-rich meat and animal viscera, in which beef has a high iron content. In addition, some black foods, such as black fungus, black rice, black sesame, etc. are also good foods for iron supplementation. It is worth reminding that vitamin C, which is rich in fruits and vegetables, can promote iron absorption. Therefore, it is best to supplement iron with meat, cereals, and fruits and vegetables. It should be emphasized that anemia does not necessarily mean iron deficiency. It may also be caused by chronic diseases or lack of vitamin B12 and folic acid. Therefore, anemia in the elderly must first find out the cause. â–² 4 Zinc Attentive children will find that the food they make after their parents grow older becomes more and more salty, which is related to the degeneracy of the elderly, and proper zinc supplementation can increase the taste. According to a survey conducted by the University of Japan Medical School, 28% of patients with taste disorders aged 60 to 65 years have insufficient zinc in their blood, and by supplementing zinc, symptoms are improved in 70% of people. Therefore, the elderly with poor taste and poor appetite can go to the hospital to check the body's zinc content. If zinc deficiency is really necessary, it should be added in time. Severe zinc deficiency can be taken orally with zinc-containing drugs under the guidance of a doctor. Zinc deficiency is not serious and healthy old people may wish to eat more zinc foods to combat taste disorders. The supply of zinc in food mainly comes from shellfish, shrimp and crab, meat and fish. The zinc content of sesame and pine nuts is also high, while the content of zinc in polished rice flour and fruits and vegetables is low. â–² 5 Vitamin D Vitamin D can increase the body's absorption and utilization of calcium, if the lack of long-term may lead to osteomalacia or osteoporosis. In recent years, it has also been found that vitamin D is helpful in preventing various diseases such as various cancers, immune system dysfunction, multiple sclerosis, and depression. In general, there are two sources of vitamin D in the human body: one is to synthesize the skin through sun exposure; the other is to obtain food from milk, egg yolk, marine fish, and mushrooms, but the content is relatively small. Due to the declining skin function of the elderly, the amount of self-synthesis of vitamin D through sun exposure is limited, and extra attention needs to be paid to dietary supplements. The elderly can take appropriate vitamin D supplements under the guidance of a doctor. â–² 6 Vitamin A After the sun goes down, walking up and down the stairs in the dimly lit corridor, many elderly people will be unable to see clearly and behave in a tangled, cautious manner. Vitamin A supplementation can improve this problem. Vitamin A is an important raw material that constitutes the ocular photoreceptor. Vitamin A is sufficient to increase the cornea's smoothness and brighten the eyes. On the contrary, it will cause corneal epithelial cells to fall off, thicken and keratinize, make the original clear and transparent cornea become blurred like a frosted glass, and even cause eye diseases such as night blindness and cataract. The most abundant food containing vitamin A is animal liver, followed by egg yolk and whole milk. Carotene can be converted into vitamin A in the body. Carotene-rich foods include dark green leafy vegetables such as kale, green cauliflower and spinach, and orange and yellow fruits and vegetables such as carrots, squash, sweet potatoes, mangoes, and citrus. â–² 7 Vitamin B1 Vitamin B1 is closely related to the function of the nervous system. The body lacks vitamin B1 for a long time. It can cause depression and mental retardation. When it is severely deficient, it can also cause peripheral neuritis, such as beriberi, and increase the risk of heart attack. In addition, a survey by the Shanghai Academy of Life Sciences, Chinese Academy of Sciences found that vitamin B1 deficiency also increases the risk of depression in the elderly. If the old man is always sullen and unwilling to participate in new activities or talk with others, hesitant to do things, we must consider the possibility of depression, in addition to seeking psychological counseling, vitamin B1 can also be an appropriate supplement. The main food sources for vitamin B1 are cereals, beans, and potatoes, especially unrefined whole-grain foods, that is, coarse grains. The elderly should eat coarse grains step by step, slowly increase the amount of time to adapt to the digestive system, but also to make the coarse grains as soft as possible to reduce the stimulation of dietary fiber on the intestines. â–² 8 omega 3 fatty acids Studies have confirmed that omega 3 fatty acids are very beneficial to health and can not only prevent cognitive impairment in old age, but also delay aging, enhance memory, and prevent cardiovascular and cerebrovascular diseases. However, the survey shows that the intake of omega 3 fatty acids is limited, and that the intake of elderly people in most regions has not reached half of the lower limit of the recommended intake level, and attention needs to be paid. The main food sources of omega 3 fatty acids are: sardines, salmon, tuna and other deep-sea fatty fish; oil in olive oil, tea oil, safflower oil, flaxseed oil, perilla oil, grape seed oil, etc. are higher than other vegetable oils There are also flaxseeds, walnuts, almonds and other nuts are also good food sources. â–²
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