全国老年健康宣传周｜老年人饮食应遵循的标准，您做到了吗？
<div class="wx_rich_media_content" id="jsWxContainer"><section style='box-sizing: border-box; text-align: justify; font-size: 16px;'><section style='font-size: 15px; line-height: 2; letter-spacing: 2px; padding-right: 10px; padding-left: 10px; box-sizing: border-box;' powered-by="xiumi.us"><p style='text-indent: 2em; margin-bottom: 15px; box-sizing: border-box;'><span style='text-indent: 2em;box-sizing: border-box;'>我们常听说这么一句话：“父母总是在不经意间老去。”就这一个“不经意间”，透露出老年人健康的一个关键问题——容易被忽视，并且后果无法挽回。</span></p><p style='text-indent: 2em; box-sizing: border-box;'><span style='text-indent: 2em;background-color: rgba(255, 186, 0, 0.18);box-sizing: border-box;'>7月25日~31日是全国老年健康宣传周</span><span style='text-indent: 2em;box-sizing: border-box;'>，今年的主题为“改善老年营养，促进老年健康”。对老年人来说，<span style='text-indent: 2em;color: rgb(107, 203, 179);box-sizing: border-box;'><strong style='box-sizing: border-box;'>均衡营养、科学饮食</strong></span>有助于保持健康状态、延缓衰老，来应对身体发生的变化。那么，日常生活中该如何料理老年人的饮食呢？不妨遵循如下这些基本原则。</span><br style='box-sizing: border-box;'></p><p style='text-indent: 2em; box-sizing: border-box;'><span style='text-indent: 2em;box-sizing: border-box;'><br></span></p><p style='text-align: center; margin-bottom: 0em;'><span class="wxart_image" wx-style='display:inline-block;width: 100%;height: auto;'></span></p><p style='text-indent: 2em; box-sizing: border-box;'><span style='text-indent: 2em;box-sizing: border-box;'></span></p></section><p style='text-align: center;margin-bottom: 0em;'><br></p><section style='text-align: center; margin-top: 10px; margin-bottom: 10px; box-sizing: border-box;' powered-by="xiumi.us"><section style='display: inline-block;min-width: 10%;max-width: 100%;vertical-align: top;box-sizing: border-box;'><section style='justify-content: center;display: flex;flex-flow: row nowrap;box-sizing: border-box;' powered-by="xiumi.us"><section style='display: inline-block;width: 100%;vertical-align: top;background-color: rgb(243, 226, 211);border-width: 0px;border-radius: 100px;border-style: none;border-color: rgba(0, 0, 0, 0);overflow: hidden;letter-spacing: 0px;padding: 10px 20px;line-height: 1;align-self: flex-start;flex: 0 0 auto;box-sizing: border-box;'><section style='transform: translate3d(1px, 0px, 0px); margin-right: 0%; margin-left: 0%; box-sizing: border-box;' powered-by="xiumi.us"><section style='color: rgb(105, 62, 51); text-align: justify; letter-spacing: 2px; box-sizing: border-box;'><p style='text-align: center;margin-bottom: 0em;'><span style='text-align: justify;'>关注老年人的体重</span></p></section></section></section></section><section style='text-align: left;transform: translate3d(20px, 0px, 0px);-webkit-transform: translate3d(20px, 0px, 0px);-moz-transform: translate3d(20px, 0px, 0px);-o-transform: translate3d(20px, 0px, 0px);box-sizing: border-box;' powered-by="xiumi.us"><section style='display: inline-block; width: 20px; height: 20px; vertical-align: top; overflow: hidden; line-height: 0; letter-spacing: 0px; box-sizing: border-box;'><section style='text-align: center; margin-right: 0%; margin-left: 0%; box-sizing: border-box;' powered-by="xiumi.us"><section style='max-width: 100%;vertical-align: middle;display: inline-block;line-height: 0;width: 90%;box-sizing: border-box;'><svg xmlns="http://www.w3.org/2000/svg" x="0px" y="0px" viewBox="0 0 35.5 24.1" style='max-width: 100%;width: 100%;box-sizing: border-box;' width="100%"><path d="M19.9,0L19.9,0c-3.4,0.1-6.2,0.1-11,0.1H3.6c0,0,5.5,0.5,4.9,5.6c-0.9,7.5-4,13.5-8.5,18.5C11.8,21.5,19.6,15,24.2,5.9c0-0.1,0.1-0.1,0.1-0.2C27,0.7,35.5,0,35.5,0H19.9z" fill="rgb(243,226,211)" style='box-sizing: border-box;'></path></svg></section></section></section></section></section></section><section style='margin-top: 10px;margin-bottom: 10px;text-align: left;transform: translate3d(15px, 0px, 0px);-webkit-transform: translate3d(15px, 0px, 0px);-moz-transform: translate3d(15px, 0px, 0px);-o-transform: translate3d(15px, 0px, 0px);box-sizing: border-box;' powered-by="xiumi.us"><section style='display: inline-block;vertical-align: top;padding-left: 10px;box-sizing: border-box;'><section style='border-bottom: 1px dashed rgb(219, 219, 219);padding-left: 5px;font-size: 15px;letter-spacing: 2px;color: rgb(0, 0, 0);box-sizing: border-box;'><p style='box-sizing: border-box;'><strong style='box-sizing: border-box;'><span style='text-indent: 2em;box-sizing: border-box;'>体重是监测身体健康状况的手段之一</span></strong></p></section><section style='margin-top: -7px;margin-left: -10px;width: 10px;box-sizing: border-box;'><section style='transform: rotate(0deg);-webkit-transform: rotate(0deg);-moz-transform: rotate(0deg);-o-transform: rotate(0deg);margin-left: auto;width: 7px;height: 7px;background-color: rgba(255, 189, 218, 0.5);box-sizing: border-box;'><svg viewBox="0 0 1 1" style='float:left;line-height:0;width:0;vertical-align:top;'></svg></section><section style='margin-top: -4px;margin-left: -3px;width: 10px;height: 10px;background-color: rgba(179, 233, 255, 0.5);box-sizing: border-box;'><svg viewBox="0 0 1 1" style='float:left;line-height:0;width:0;vertical-align:top;'></svg></section></section></section></section><p style='box-sizing: border-box;' powered-by="xiumi.us"><br style='box-sizing: border-box;'></p><section style='font-size: 15px; color: rgb(62, 62, 62); letter-spacing: 2px; line-height: 2; padding-right: 10px; padding-left: 10px; box-sizing: border-box;' powered-by="xiumi.us"><p style='text-indent: 2em; margin-bottom: 15px; box-sizing: border-box;'>“有钱难买老来瘦”，这句话常被误解为年纪大了瘦一点儿好，殊不知，这种认识过于片面。肥胖的确会增加患某些慢性疾病的风险，但太瘦也会增加骨质疏松、贫血、免疫力低下、体质虚弱等发生的风险。因此，老年人应该保持一个适宜的体重，不胖也不瘦，或者比正常标准稍微高一点儿的体重对健康最为有利。</p><p style='text-indent: 2em; margin-bottom: 15px; box-sizing: border-box;'>老年人应该在家里备一个体重秤，以便经常监测体重，可以每周或者每月定时称量一下自己的体重，尤其要关注体重的增长或下降情况，再据此调整食谱，使体重保持在一个适宜的稳定水平。<br style='box-sizing: border-box;'></p><p style='text-indent: 2em; margin-bottom: 15px; box-sizing: border-box;'>对于体重适宜的老人，饮食无论在数量上还是种类上，都不能少于普通成年人。如果正餐吃的食物数量少，可以增加餐次，常换花样，可以是三餐三点，也可以是三餐两点。</p><p style='text-indent: 2em; margin-bottom: 15px; box-sizing: border-box;'>有一些高龄老人明显过于消瘦，食物摄入能力也较差，调整食谱的效果不显著，那么借助一些特殊的医疗手段，对提高他们的生活品质更有意义。比如，对于肠道功能太差的老年人，可以口服或静脉注射营养补充剂，甚至给予管饲。总之，尽可能地保证他们的营养供给，使之维持适宜的体重。</p><p style='text-indent: 2em; box-sizing: border-box;'>对于体重明显过重的老年人，应该适当增加身体活动量和适当控制能量摄入，循序渐进地使体重回归到适宜范围。老年人切忌在短时间内使体重出现大幅变化。如果没有主动减重，体重却在30天内降低5%以上，或者6个月内降低10%以上，就应该引起高度重视，甚至有必要到医院进行检查。</p></section><p style='box-sizing: border-box;' powered-by="xiumi.us"><br style='box-sizing: border-box;'></p><section style='text-align: center; margin-top: 10px; margin-bottom: 10px; box-sizing: border-box;' powered-by="xiumi.us"><section style='display: inline-block;min-width: 10%;max-width: 100%;vertical-align: top;box-sizing: border-box;'><section style='justify-content: center;display: flex;flex-flow: row nowrap;box-sizing: border-box;' powered-by="xiumi.us"><section style='display: inline-block;width: 100%;vertical-align: top;background-color: rgb(243, 226, 211);border-width: 0px;border-radius: 100px;border-style: none;border-color: rgba(0, 0, 0, 0);overflow: hidden;letter-spacing: 0px;padding: 10px 20px;line-height: 1;align-self: flex-start;flex: 0 0 auto;box-sizing: border-box;'><section style='transform: translate3d(1px, 0px, 0px); margin-right: 0%; margin-left: 0%; box-sizing: border-box;' powered-by="xiumi.us"><section style='color: rgb(105, 62, 51); text-align: justify; letter-spacing: 2px; box-sizing: border-box;'><p style='box-sizing: border-box;'>老年人饮食要清淡</p></section></section></section></section><section style='text-align: left;transform: translate3d(20px, 0px, 0px);-webkit-transform: translate3d(20px, 0px, 0px);-moz-transform: translate3d(20px, 0px, 0px);-o-transform: translate3d(20px, 0px, 0px);box-sizing: border-box;' powered-by="xiumi.us"><section style='display: inline-block; width: 20px; height: 20px; vertical-align: top; overflow: hidden; line-height: 0; letter-spacing: 0px; box-sizing: border-box;'><section style='text-align: center; margin-right: 0%; margin-left: 0%; box-sizing: border-box;' powered-by="xiumi.us"><section style='max-width: 100%;vertical-align: middle;display: inline-block;line-height: 0;width: 90%;box-sizing: border-box;'><svg xmlns="http://www.w3.org/2000/svg" x="0px" y="0px" viewBox="0 0 35.5 24.1" style='max-width: 100%;width: 100%;box-sizing: border-box;' width="100%"><path d="M19.9,0L19.9,0c-3.4,0.1-6.2,0.1-11,0.1H3.6c0,0,5.5,0.5,4.9,5.6c-0.9,7.5-4,13.5-8.5,18.5C11.8,21.5,19.6,15,24.2,5.9c0-0.1,0.1-0.1,0.1-0.2C27,0.7,35.5,0,35.5,0H19.9z" fill="rgb(243,226,211)" style='box-sizing: border-box;'></path></svg></section></section></section></section></section></section><section style='margin-top: 10px;margin-bottom: 10px;text-align: left;transform: translate3d(15px, 0px, 0px);-webkit-transform: translate3d(15px, 0px, 0px);-moz-transform: translate3d(15px, 0px, 0px);-o-transform: translate3d(15px, 0px, 0px);box-sizing: border-box;' powered-by="xiumi.us"><section style='display: inline-block;vertical-align: top;padding-left: 10px;box-sizing: border-box;'><section style='border-bottom: 1px dashed rgb(219, 219, 219);padding-left: 5px;font-size: 15px;letter-spacing: 2px;color: rgb(0, 0, 0);box-sizing: border-box;'><p style='box-sizing: border-box;'><strong style='box-sizing: border-box;'>主要指的是少油、少糖、限盐</strong></p></section><section style='margin-top: -7px;margin-left: -10px;width: 10px;box-sizing: border-box;'><section style='transform: rotate(0deg);-webkit-transform: rotate(0deg);-moz-transform: rotate(0deg);-o-transform: rotate(0deg);margin-left: auto;width: 7px;height: 7px;background-color: rgba(255, 189, 218, 0.5);box-sizing: border-box;'><svg viewBox="0 0 1 1" style='float:left;line-height:0;width:0;vertical-align:top;'></svg></section><section style='margin-top: -4px;margin-left: -3px;width: 10px;height: 10px;background-color: rgba(179, 233, 255, 0.5);box-sizing: border-box;'><svg viewBox="0 0 1 1" style='float:left;line-height:0;width:0;vertical-align:top;'></svg></section></section></section></section><p style='box-sizing: border-box;' powered-by="xiumi.us"><br style='box-sizing: border-box;'></p><section style='font-size: 15px; color: rgb(62, 62, 62); letter-spacing: 2px; line-height: 2; padding-right: 10px; padding-left: 10px; box-sizing: border-box;' powered-by="xiumi.us"><p style='text-indent: 2em; margin-bottom: 15px; box-sizing: border-box;'>很多老年人将饮食清淡简单地理解为白粥稀饭、小咸菜、水煮菜，这其实是对清淡饮食的误解。清淡饮食不是营养素失衡的饮食。清淡饮食的根本目的是控制油脂的摄入量，减少盐、糖的摄入量。</p><p style='text-indent: 2em; margin-bottom: 15px; box-sizing: border-box;'>不得不承认的是，粥也有其优势，比如，吃粥不必细嚼，正适合牙齿不太好的老年人。但粥毕竟以水为主，“干货”极少，在胃容量相同的情况下，同体积的粥在能量上与馒头、米饭还是相差甚远。尤其是只吃白粥，远远无法满足人体对多种营养素的需求。</p><p style='text-indent: 2em; margin-bottom: 15px; box-sizing: border-box;'>老年人饮食要清淡，主要指的是少油、限盐。按照《中国居民膳食指南（2016）》推荐，平均每日烹调油食用量应控制在20克～25克，尽量使用多种植物油；减少腌制食品，每日食盐摄入量不超过5克，建议老年人选用低钠盐，以减少钠的摄入量；要吃新鲜食物，现做现吃，尽量不吃腌制食物、咸菜，不吃过凉或过热的食物；烹调时尽量保持食物的原味，不额外加糖，都可以实现饮食清淡。</p><p style='text-indent: 2em; margin-bottom: 15px; box-sizing: border-box;'>老人多吃粥和面条，是为了便于他们咀嚼，而不是清淡饮食的需要。粥或者面条只能用来代替其他主食，不能因此替代或削减肉类和蔬菜的数量。</p><p style='text-indent: 2em; box-sizing: border-box;'>多样均衡的饮食并不违背清淡饮食的原则，相反在多样均衡的基础之上做到少油、少盐、少糖，才是更值得提倡的。老年人每天至少要摄入12种食物，保证食物种类齐全、数量充足，以达到营养平衡。</p></section><p style='box-sizing: border-box;' powered-by="xiumi.us"><br style='box-sizing: border-box;'></p><section style='text-align: center; margin-bottom: 0em;'><span class="wxart_image" wx-style='display:inline-block;width: 100%;height: auto;'></span></section><p style='box-sizing: border-box;' powered-by="xiumi.us"><br></p><section style='text-align: center; margin-top: 10px; margin-bottom: 10px; box-sizing: border-box;' powered-by="xiumi.us"><section style='display: inline-block;min-width: 10%;max-width: 100%;vertical-align: top;box-sizing: border-box;'><section style='justify-content: center;display: flex;flex-flow: row nowrap;box-sizing: border-box;' powered-by="xiumi.us"><section style='display: inline-block;width: 100%;vertical-align: top;background-color: rgb(243, 226, 211);border-width: 0px;border-radius: 100px;border-style: none;border-color: rgba(0, 0, 0, 0);overflow: hidden;letter-spacing: 0px;padding: 10px 20px;line-height: 1;align-self: flex-start;flex: 0 0 auto;box-sizing: border-box;'><section style='transform: translate3d(1px, 0px, 0px); margin-right: 0%; margin-left: 0%; box-sizing: border-box;' powered-by="xiumi.us"><section style='color: rgb(105, 62, 51); text-align: justify; letter-spacing: 2px; box-sizing: border-box;'><p style='box-sizing: border-box;'>老年人用餐要定时定量、少食多餐</p></section></section></section></section><section style='text-align: left;transform: translate3d(20px, 0px, 0px);-webkit-transform: translate3d(20px, 0px, 0px);-moz-transform: translate3d(20px, 0px, 0px);-o-transform: translate3d(20px, 0px, 0px);box-sizing: border-box;' powered-by="xiumi.us"><section style='display: inline-block; width: 20px; height: 20px; vertical-align: top; overflow: hidden; line-height: 0; letter-spacing: 0px; box-sizing: border-box;'><section style='text-align: center; margin-right: 0%; margin-left: 0%; box-sizing: border-box;' powered-by="xiumi.us"><section style='max-width: 100%;vertical-align: middle;display: inline-block;line-height: 0;width: 90%;box-sizing: border-box;'><svg xmlns="http://www.w3.org/2000/svg" x="0px" y="0px" viewBox="0 0 35.5 24.1" style='max-width: 100%;width: 100%;box-sizing: border-box;' width="100%"><path d="M19.9,0L19.9,0c-3.4,0.1-6.2,0.1-11,0.1H3.6c0,0,5.5,0.5,4.9,5.6c-0.9,7.5-4,13.5-8.5,18.5C11.8,21.5,19.6,15,24.2,5.9c0-0.1,0.1-0.1,0.1-0.2C27,0.7,35.5,0,35.5,0H19.9z" fill="rgb(243,226,211)" style='box-sizing: border-box;'></path></svg></section></section></section></section></section></section><section style='margin-top: 10px;margin-bottom: 10px;text-align: left;transform: translate3d(15px, 0px, 0px);-webkit-transform: translate3d(15px, 0px, 0px);-moz-transform: translate3d(15px, 0px, 0px);-o-transform: translate3d(15px, 0px, 0px);box-sizing: border-box;' powered-by="xiumi.us"><section style='display: inline-block;vertical-align: top;padding-left: 10px;box-sizing: border-box;'><section style='border-bottom: 1px dashed rgb(219, 219, 219);padding-left: 5px;font-size: 15px;letter-spacing: 2px;color: rgb(0, 0, 0);box-sizing: border-box;'><p style='box-sizing: border-box;'><strong style='box-sizing: border-box;'>可采用一日进行“三餐+两点”</strong></p></section><section style='margin-top: -7px;margin-left: -10px;width: 10px;box-sizing: border-box;'><section style='transform: rotate(0deg);-webkit-transform: rotate(0deg);-moz-transform: rotate(0deg);-o-transform: rotate(0deg);margin-left: auto;width: 7px;height: 7px;background-color: rgba(255, 189, 218, 0.5);box-sizing: border-box;'><svg viewBox="0 0 1 1" style='float:left;line-height:0;width:0;vertical-align:top;'></svg></section><section style='margin-top: -4px;margin-left: -3px;width: 10px;height: 10px;background-color: rgba(179, 233, 255, 0.5);box-sizing: border-box;'><svg viewBox="0 0 1 1" style='float:left;line-height:0;width:0;vertical-align:top;'></svg></section></section></section></section><p style='box-sizing: border-box;' powered-by="xiumi.us"><br style='box-sizing: border-box;'></p><section style='font-size: 15px; color: rgb(62, 62, 62); letter-spacing: 2px; line-height: 2; padding-right: 10px; padding-left: 10px; box-sizing: border-box;' powered-by="xiumi.us"><p style='text-indent: 2em; margin-bottom: 15px; box-sizing: border-box;'>老年人随着年龄的增长消化功能也在逐渐减退，一次进食较多也不太实际，要保证老年人摄入足够的营养，最好增加餐次，少食多餐，一天吃5～6餐为宜。比如，可采用一日进行“三餐+两点”，或者“三餐+三点”的形式，通过增加餐次来增加整体食物的摄入量。这样既能减轻老年人胃肠消化的负担，又能让营养物质得到充分的利用。</p><p style='text-indent: 2em; margin-bottom: 15px; box-sizing: border-box;'>对于正餐，每一餐都要有主食，有鱼、肉、蛋、奶、大豆制品，有蔬菜，三类食物缺一不可。老年人常因为家里人少，饮食就不重视营养搭配，或者三餐变两餐，这都是不健康的饮食方式。</p><p style='text-indent: 2em; margin-bottom: 15px; box-sizing: border-box;'>加餐可以吃点儿零食。零食并不是孩子的专利，老年人也同样需要，目的是补充老年人容易缺乏的营养物质和能量。加餐推荐选用水果、酸奶、牛奶、坚果、蛋类等富含营养的食物，不要选方便面、饼干、点心、酥饼、麻花等高能量、低营养素的食物。加餐的时间可以选在上午、下午或者晚上，加餐的零食吃得好，营养补充得有效，会提高生活质量；吃得不恰当，就会增加身体负担，反而过犹不及。</p><p style='text-indent: 2em; box-sizing: border-box;'>最好能够将三餐的时间固定下来，不要某一餐不吃，另外两餐又吃得过多，或者某一天只吃一顿饭。另外，老年人的饮食还要定量，餐餐食物定量，利于维持消化系统的稳定。</p></section><p style='box-sizing: border-box;' powered-by="xiumi.us"><br style='box-sizing: border-box;'></p><section style='text-align: center; margin-top: 10px; margin-bottom: 10px; box-sizing: border-box;' powered-by="xiumi.us"><section style='display: inline-block;min-width: 10%;max-width: 100%;vertical-align: top;box-sizing: border-box;'><section style='justify-content: center;display: flex;flex-flow: row nowrap;box-sizing: border-box;' powered-by="xiumi.us"><section style='display: inline-block;width: 100%;vertical-align: top;background-color: rgb(243, 226, 211);border-width: 0px;border-radius: 100px;border-style: none;border-color: rgba(0, 0, 0, 0);overflow: hidden;letter-spacing: 0px;padding: 10px 20px;line-height: 1;align-self: flex-start;flex: 0 0 auto;box-sizing: border-box;'><section style='transform: translate3d(1px, 0px, 0px); margin-right: 0%; margin-left: 0%; box-sizing: border-box;' powered-by="xiumi.us"><section style='color: rgb(105, 62, 51); text-align: justify; letter-spacing: 2px; box-sizing: border-box;'><p style='box-sizing: border-box;'>老年人可适当服用营养补充剂</p></section></section></section></section><section style='text-align: left;transform: translate3d(20px, 0px, 0px);-webkit-transform: translate3d(20px, 0px, 0px);-moz-transform: translate3d(20px, 0px, 0px);-o-transform: translate3d(20px, 0px, 0px);box-sizing: border-box;' powered-by="xiumi.us"><section style='display: inline-block; width: 20px; height: 20px; vertical-align: top; overflow: hidden; line-height: 0; letter-spacing: 0px; box-sizing: border-box;'><section style='text-align: center; margin-right: 0%; margin-left: 0%; box-sizing: border-box;' powered-by="xiumi.us"><section style='max-width: 100%;vertical-align: middle;display: inline-block;line-height: 0;width: 90%;box-sizing: border-box;'><svg xmlns="http://www.w3.org/2000/svg" x="0px" y="0px" viewBox="0 0 35.5 24.1" style='max-width: 100%;width: 100%;box-sizing: border-box;' width="100%"><path d="M19.9,0L19.9,0c-3.4,0.1-6.2,0.1-11,0.1H3.6c0,0,5.5,0.5,4.9,5.6c-0.9,7.5-4,13.5-8.5,18.5C11.8,21.5,19.6,15,24.2,5.9c0-0.1,0.1-0.1,0.1-0.2C27,0.7,35.5,0,35.5,0H19.9z" fill="rgb(243,226,211)" style='box-sizing: border-box;'></path></svg></section></section></section></section></section></section><section style='margin-top: 10px;margin-bottom: 10px;text-align: left;transform: translate3d(15px, 0px, 0px);-webkit-transform: translate3d(15px, 0px, 0px);-moz-transform: translate3d(15px, 0px, 0px);-o-transform: translate3d(15px, 0px, 0px);box-sizing: border-box;' powered-by="xiumi.us"><section style='display: inline-block;vertical-align: top;padding-left: 10px;box-sizing: border-box;'><section style='border-bottom: 1px dashed rgb(219, 219, 219);padding-left: 5px;font-size: 15px;letter-spacing: 2px;color: rgb(0, 0, 0);box-sizing: border-box;'><p style='box-sizing: border-box;'><strong style='box-sizing: border-box;'>需在医生或营养师的指导下合理选择</strong></p></section><section style='margin-top: -7px;margin-left: -10px;width: 10px;box-sizing: border-box;'><section style='transform: rotate(0deg);-webkit-transform: rotate(0deg);-moz-transform: rotate(0deg);-o-transform: rotate(0deg);margin-left: auto;width: 7px;height: 7px;background-color: rgba(255, 189, 218, 0.5);box-sizing: border-box;'><svg viewBox="0 0 1 1" style='float:left;line-height:0;width:0;vertical-align:top;'></svg></section><section style='margin-top: -4px;margin-left: -3px;width: 10px;height: 10px;background-color: rgba(179, 233, 255, 0.5);box-sizing: border-box;'><svg viewBox="0 0 1 1" style='float:left;line-height:0;width:0;vertical-align:top;'></svg></section></section></section></section><p style='box-sizing: border-box;' powered-by="xiumi.us"><br style='box-sizing: border-box;'></p><section style='font-size: 15px; color: rgb(62, 62, 62); letter-spacing: 2px; line-height: 2; padding-right: 10px; padding-left: 10px; box-sizing: border-box;' powered-by="xiumi.us"><p style='text-indent: 2em; margin-bottom: 15px; box-sizing: border-box;'>进食和消化能力的衰退，导致老年人仅从食物中获取充足的营养素变得越来越困难。在日常饮食之外，建议老年人额外服用一些营养补充剂，以及营养强化食品，以保证充足的营养供应，如强化维生素和矿物质的奶粉、强化钙的麦片等。</p><p style='text-indent: 2em; margin-bottom: 15px; box-sizing: border-box;'>当然，营养补充剂也不能随意乱吃，最好在医生或营养师的指导下，根据老年人自身的饮食特点合理选择。</p><p style='text-indent: 2em; box-sizing: border-box;'>对于日常动物性食物摄入不太充足的老年人，除了有意识地多吃一些高蛋白质食物之外，还建议选用乳清蛋白补充剂进行合理补充。乳清蛋白是优质蛋白，不仅能为机体提供合成蛋白质的原料，还能刺激肌肉蛋白质的合成，促进脂肪燃烧，即具有增肌减脂的作用。</p></section><p style='box-sizing: border-box;' powered-by="xiumi.us"><br style='box-sizing: border-box;'></p><p style='text-align: center;margin-bottom: 0em;'><span class="wxart_image" wx-style='display:inline-block;width: 100%;height: auto;'></span></p><p style='box-sizing: border-box;' powered-by="xiumi.us"><br></p><section style='text-align: left; justify-content: flex-start; display: flex; flex-flow: row nowrap; margin-top: 10px; margin-bottom: 10px; box-sizing: border-box;' powered-by="xiumi.us"><section style='display: inline-block;vertical-align: top;width: auto;flex: 100 100 0%;height: auto;box-sizing: border-box;'><section style='text-align: center; box-sizing: border-box;' powered-by="xiumi.us"><section style='background-color: rgba(179, 233, 255, 0.5);height: 2px;box-sizing: border-box;'><svg viewBox="0 0 1 1" style='float:left;line-height:0;width:0;vertical-align:top;'></svg></section></section></section><section style='display: inline-block;vertical-align: top;width: auto;align-self: flex-start;flex: 0 0 auto;min-width: 10%;max-width: 100%;height: auto;background-color: rgba(179, 233, 255, 0.5);padding: 9px;box-sizing: border-box;'><section style='text-align: justify;color: rgb(62, 62, 62);letter-spacing: 5px;box-sizing: border-box;' powered-by="xiumi.us"><p style='box-sizing: border-box;'><strong style='box-sizing: border-box;'>划重点</strong></p></section></section><section style='display: inline-block;vertical-align: bottom;width: auto;align-self: flex-end;flex: 100 100 0%;height: auto;box-sizing: border-box;'><section style='text-align: center; box-sizing: border-box;' powered-by="xiumi.us"><section style='background-color: rgba(179, 233, 255, 0.5);height: 2px;box-sizing: border-box;'><svg viewBox="0 0 1 1" style='float:left;line-height:0;width:0;vertical-align:top;'></svg></section></section></section></section><section style='text-align: left; justify-content: flex-start; display: flex; flex-flow: row nowrap; margin-bottom: 10px; box-sizing: border-box;' powered-by="xiumi.us"><section style='display: inline-block;width: 100%;vertical-align: top;align-self: flex-start;flex: 0 0 auto;background-color: rgba(141, 162, 161, 0.05);padding: 25px;border-bottom: 2px solid rgba(0, 0, 0, 0);border-bottom-right-radius: 0px;box-sizing: border-box;'><section style='text-align: justify; font-size: 15px; color: rgb(62, 62, 62); letter-spacing: 2px; line-height: 2; box-sizing: border-box;' powered-by="xiumi.us"><p style='text-indent: 0em; margin-bottom: 15px; box-sizing: border-box;'><span style='background-color: rgba(179, 233, 255, 0.5);box-sizing: border-box;'>1.</span>老年人应该保持适宜的体重，不胖也不瘦或者稍微偏胖一点儿，对健康最为有利。</p><p style='text-indent: 0em; margin-bottom: 15px; box-sizing: border-box;'><span style='background-color: rgba(179, 233, 255, 0.5);box-sizing: border-box;'>2.</span>老年人要有足够的食物摄入，少食多餐，一天吃5～6餐为宜。</p><p style='text-indent: 0em; margin-bottom: 15px; box-sizing: border-box;'><span style='background-color: rgba(179, 233, 255, 0.5);box-sizing: border-box;'>3.</span>老年人要保证优质蛋白质食物的摄入，吃足量的奶类、鱼虾、蛋、瘦肉等动物性食物。</p><p style='text-indent: 0em; margin-bottom: 15px; box-sizing: border-box;'><span style='background-color: rgba(179, 233, 255, 0.5);box-sizing: border-box;'>4.</span>老年人食谱中要多一些高钙的食物，如奶类、大豆制品和绿叶蔬菜。钙摄入不足与骨质疏松的发生和发展有着密切的关系。</p><p style='text-indent: 0em; margin-bottom: 15px; box-sizing: border-box;'><span style='background-color: rgba(179, 233, 255, 0.5);box-sizing: border-box;'>5.</span>清淡不是指白粥稀饭、咸菜、水煮菜等，而是指少油、少盐和少糖。</p><p style='text-indent: 0em; margin-bottom: 15px; box-sizing: border-box;'><span style='text-indent: 0em;background-color: rgba(179, 233, 255, 0.5);box-sizing: border-box;'>6.</span><span style='text-indent: 0em;box-sizing: border-box;'>日常饮食之外，建议老年人额外服用一些营养补充剂或营养强化食品，以保证营养的充足供应。</span></p><p style='text-indent: 0em; box-sizing: border-box;'><span style='background-color: rgba(179, 233, 255, 0.5);box-sizing: border-box;'>7.</span>老年人要经常运动、晒太阳，适当补充维生素D，这些措施有助于保持骨骼健康。</p></section></section></section><p style='box-sizing: border-box;' powered-by="xiumi.us"><br style='box-sizing: border-box;'></p><section style='text-align: center;margin-top: 10px;box-sizing: border-box;' powered-by="xiumi.us"><section style='display: inline-block; vertical-align: top; padding-right: 8px; padding-left: 8px; border-top-left-radius: 0.5em; border-top-right-radius: 0.5em; color: rgb(255, 255, 255); font-size: 24px; letter-spacing: 3px; box-sizing: border-box;'><p style='box-sizing: border-box;'>今日推荐</p></section></section><section style='text-align: center; margin-top: 10px; margin-bottom: 10px; box-sizing: border-box;'><section style='max-width: 100%;vertical-align: middle;display: inline-block;line-height: 0;box-sizing: border-box;'><span class="wxart_image" wx-style='display:inline-block;vertical-align: middle;max-width: 100%;width: 100%;box-sizing: border-box;height: auto;'></span></section></section><section style='margin: 30px 0%;box-sizing: border-box;' powered-by="xiumi.us"><section style='border-top: 1px dotted rgb(220, 220, 220);box-sizing: border-box;'><svg viewBox="0 0 1 1" style='float:left;line-height:0;width:0;vertical-align:top;'></svg></section></section></section><br>来源：中国妇女出版社</div><p></p> 谢谢分享 了解一下 了解一下 了解一下 谢谢分享 了解一下！！ 健康饮食！健康长寿！ 谢谢分享！！！ 谢谢分享
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