China's meal guides of the elderly: Take grain as the core and recommend the diversification

China's meal guides of the elderly: Take grain as the core and recommend the diversification
How do the elderly accomplish the food diversifiedly? First, the classification is various: Should include 5 major kinds of food in the meal for one day of the elderly: Cereal and potatoes, animal food, beans and nut, the vegetables, fruit and fungus alga, cook oil and flavoring agent. Second, numerous in variety: Propose in the Japanese meal guide, the food kind goal eaten every day is 30 kinds. Recommend the elderly to try hard to select many kinds of food for use from every kind of food of the above-mentioned 5 big classes, try hard to make the cooked food or meal which contains many kinds of food. Eight treasures porridge as the ordinary people of our country like, meat dish big bag, boiled meat dumpling, spring roll, green pepper Auricularia meat slices, egg cake, celery dried tofu, turnip, green bamboo shoot, three silks of kelp cold and dressed with sauce; It is medium-sized to add oatmeal, bread, steamed bun, cooked rice into the milk or soya-bean milk, these cooked food or meal composed of many kinds of food, can take in many kinds of nutrient, fully play a with complementary nutrient role. Third, meat and vegetables are matched: The food that the meat and vegetables matches is fragrant and delicious, nutrition is complete, amino acid is complementary, can improve the nutritive value of protein. For instance soyfood, gluten,etc. " The vegetarian diet " All right with meat, birds, shrimp,etc. " The meat dish " Match and eat, make into cooked food such as the bean curd of minced meat, shrimp meat with bean curd or muscle of fried noodles with shredded chicken. In the vegetables are added to carnivorously, not only increase the delicious food of the food, has increased the cooperative effect of the nutrient even more, if the green pepper is fried the meat, vitamin C in the green pepper can promote the absorption of the iron in the meat. Fourth, various informative: Can be made into various informative food through different culinary art ways, for example, can make flour into steamed bun, steamed roll, noodles, doughball, pancake by method to steam, boil, bake; Can make meat into the stewed meat, meat slices, Steamed pork with rice, meat ball by method to stew, fry, steam, quick-boil. Likewise, can go on, collocate with the intersection of culinary art and food that method make, have, do, have rare having dish have soup in the one meal, also can accomplish the food various informatively. Match the bread, steamed stuffed bun,etc. with maize flour porridge, mung bean milled congee, red bean rice porridge; The intersection of meat or fish and the intersection of vegetarian diet and thing to stew soup type can eat together with rice, the intersection of pumpkin and cake, the intersection of corn and excellent, the intersection of meat and vegetables and stir-fry,etc.. These various informative food and matching method help to promote the appetite. Fifth, the color is various: The nutrition contained of the food of different colors is different, the food of many kinds of colors is matched rationally, not only can improve the nutritive value, but also can increase the flavor of the food, promote the appetite. Sixth, the taste is various: The elderly's food should pay attention to cooking the taste diversifiedly, a lot of food has sour, sweet, bitter, hot the characterized one, can match to promote the appetite while eating. Is it the main fact that why will recommend the cereal? Chinese's eating habit taking grain as subject has already been followed for thousands of years. The kind of the food of cereal is numerous, mainly have rice, wheat, corn, Chinese sorghum, millet, barley, oat, buckwheat,etc.. The nutrient component is very abundant in the cereal, the carbohydrate generally accounts for 75%- 80% of the weight, protein accounts for 8%- 10%, the fat accounts for about 1%, it is necessary vitamin B1, fibrous important source of meal of the human body. In the world been in cereal food for most countries subjects of meal traditional,in fact food is most effective cereal, most safely, cheapest energy too when getting. Increasingly much scientific research shows, the meal relying mainly on plant food can avoid the defects of high-energy of developed country such as America and Europe, fibrous meal mode of fatty and low meal, beneficial to preventing vascular disease of the heart brain, diabetes and cancer. It is the main fact to recommend the cereal, namely emphasize the food of cereal is main sources offered energy in the meal, should reach over half. The meal mode relying mainly on cereal can both offer sufficient energy and avoid taking in too much fat and animal food high in fat content, help to prevent relevant chronic disease one. 80%- 90% of energy because in the cereal food come from the carbohydrate, there is little, not greasy fat content, so can raise the proportion of food of cereal in the meal. Insist the cereal are the main fact, the elderly generally should take in 200- 300g every day. How to choose and make the food of cereal? The elderly should be diversified first while choosing and making the food of cereal, thickness is matched. And the change to that the food taste required as the living standard is improved, grain processing is more and more meticulous. The refined rice and flour is fair and clear and fine and smooth, the mouthfeel is good, but the greatest shortcoming is that there are many nutrition losses. Cereal the intersection of B clan and main source of vitamin, includes abundant soluble the intersection of meal and fiber, mineral, plant chemicals such as wooden phenol plain, etc. Nutrient the exist in the intersection of rice and the intersection of Taxi and cortex and the intersection of valley and embryo mostly, grain processing meticulous, the more nutrient component losses are. If eat it the polished white rice for a long time, will cause B clan vitamin and meal fiber to take in insufficiently. So the elderly should choose the cereal of more than 2- 3 varieties every day, choose more thick food grains other than rice and wheat consciously, make sure thickness is matched, guarantee nutrition is balanced. The elderly should make the food of rice and flour rationally: Don't excessively wash the rice, if wash by rubbing with the hands repeatedly, can not not merely remove the impurity in the grain of rice, will also make the nutrient in the skin of grain of rice lose a lot. Rice and generally in order to steam, boil method of food grains other than rice and wheat are made into meal and porridge. Flour make wheaten food, steamed bun, noodles, dumpling, the intersection of surface and cake,etc. into with method that steam, bake, bake generally. The elderly chew and weaken with digestion power, rice, porridge and various wheaten food should be soft and apt to digest, don't with gain, steam way cook ,In order to reduce the losses of the nutrient. Boiling the porridge don't add alkali, use yeast rather the sodium bicarbonate while leavening dough, because B clan vitamin in the rice and flour is extremely easy to be destroyed in the alkaline environment. Make of fried way little food, for instance deep-fried twisted dough sticks, deep�� fried cake, fried dough twist, in order to protect the nutrient in the cereal. (art photography press China nutrition society old nutrition branch of Shandong writes)

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