Don't lose weight blindly

Dr.
Erin S.
LeBlanc from the United States published an article in the Journal of the American Geratrics Society, suggesting that weight loss in elderly women is related to cognitive dysfunction
.
The study involved a cohort study of 1289 elderly women living in the community (average age at baseline was 68 years old, and cognitive evaluation was repeated at 88 years old)
.
The study found that a weight loss of 0.
5 kg per year increased the risk of cognitive decline by 30% after adjusting for age, education, and clinical indicators; after further adjusting for depression and pace, the risk increased by 17%
.
Promoting suitable weightfrom the perspective of preventing chronic diseasesWhen the BMI value of the elderly is on the higher side of the normal weight range, that is, 21 kg/m 2 to 24 kg/m 2 is the most ideal
.
From the perspective of longevity,the
　
elderly’s BMI only needs to be no more than 27 kg/m2
.
Such obese elderly people have high bone density, strong anti-strike ability, strong recovery ability once disease occurs, and low mortality rate
.
　　Elderly weight loss often means that the body’s largest metabolic tissue-muscle loss, is called sarcopenia in severe cases.
Such elderly people are often weak and prone to infectious diseases such as pneumonia and urinary system infections.
Long recovery is slow
.
At the same time, due to the lack of muscle protection, the elderly are prone to falls and fractures
.
　　As for the latest US study of how weight and cognitive function are related, further research is needed
.
　　Ten Tips for a Reasonable Diet　　 1.
Grain-based, coarse and fine-grained, moderate intake of whole grains 　　 to　　ensure the intake of grains, cereals and potatoes
.
According to different levels of physical activity, men consume 250 grams to 300 grams of cereals daily, and women consume 200 grams to 250 grams.
The daily intake of whole grains or whole grains is 50 grams to 100 grams
.
　　2.
Eat lean fish, poultry and eggs frequently to ensure that the　　average daily intake of protein 　　 is 50 grams to 100 grams of fish, shrimp and poultry meat, 25 grams to 50 grams of eggs, and 40 grams to 50 grams of animal meat (lean)
.
Ensure that high-quality protein accounts for 50% or more of the total dietary protein supply
.
　　3.
Appropriate intake of milk, soybeans and their products　　250 grams to 300 grams of fresh milk or an equivalent amount of dairy products should be taken daily
.
At the same time, 30 to 50 grams of soybeans or a considerable amount of soy products (such as soy milk, tofu, dried tofu, etc.
) should be consumed daily
.
　　4.
Intake adequate amounts of vegetables and fruits, eat more dark vegetables to　　ensure adequate daily intake of fresh vegetables and fruits, pay attention to the variety of choices, eat more dark vegetables and cruciferous vegetables (cabbage, cabbage, mustard greens) Etc.
)
.
The recommended daily intake of vegetables is 300 grams to 400 grams, of which dark vegetables account for half; fruits are 100 grams to 200 grams
.
　　5.
The diet should be light, with less oil and limited salt.
The　　diet should be light
.
The average daily cooking oil consumption should be controlled within 20 grams to 25 grams, and a variety of vegetable oils should be used as much as possible
.
Reduce pickled foods, and the daily salt intake should not exceed 5 grams
.
　　6.
Take the initiative to drink water, mainly boiled water, 　　 take the initiative to drink　　small amounts of water repeatedly to maintain the body's normal needs
.
Drinking water should decrease with age.
The recommended daily drinking water is 1.
5 to 1.
7 liters, mainly with warm plain water
.
The specific amount of drinking water should be adjusted according to personal conditions, and the amount of drinking water should be appropriately increased when the temperature is high or when the physical activity is moderate or above.

.
　　7.
If you drink alcohol, you should limit the amount of　　alcohol you drink.
The amount of alcohol consumed per day should not exceed 25 grams for men, which is equivalent to 750 ml of beer, or 250 ml of wine, or 75 grams of 38° white wine, or 50 grams of high-grade white wine (above 38°) ; The amount of alcohol consumed by women does not exceed 15 grams, which is equivalent to 450 milliliters of beer, 150 milliliters of wine, or 50 grams of 38° white wine
.
Elderly people suffering from liver disease, tumor, cardiovascular and cerebrovascular disease should not drink alcohol, and should not drink alcohol during the treatment of the disease
.
　　8.
The food　　should be soft, small and frequent, to ensure adequate food intake.
　　 Food should be soft, chopped and boiled.
It is not suitable to provide food that is too hard, large, too brittle, and has many bones/spins
.
Use cooking methods such as steaming and boiling as much as possible
.
Through cooking and processing, the texture and properties of food are changed, making it easier to chew and swallow
.
The number of meals should be a three-meal two-point system, each meal accounts for the total energy of the whole day: breakfast 20%-25%, morning extra meals 5%-10%, lunch 30%-35%, afternoon extra meals 5%-10% , 25%～30% for dinner
.
Ensure adequate food intake, with a total daily non-liquid food intake of not less than 800 grams
.
　　9.
　　Eat happily and the food is fresh and hygienic　　 Create a warm and pleasant dining environment and atmosphere, and help meals and elderly people in nursing homes should dine together
.
When needed, meals will be assisted or accompanied by family members and maintenance staff
.
The food is fresh and hygienic
.
　　10.
Supplement nutrition reasonably and prevent nutritional deficiencies 　　 when　　dietary intake is insufficient, use nutritional supplements rationally
.
For the elderly with malnutrition or nutritional risk, under the guidance of a clinical dietitian or doctor, select appropriate formula foods for special medical purposes (medical foods), once to twice a day, and provide 200 kcal to 300 energy each time Kcal, protein 10g ~ 12g
.
　　Good nutrition, moderate exercise and a positive attitude are the basis for preventing and delaying the occurrence and development of chronic venereal diseases and maintaining the physical and mental health of the elderly
.
Continuous improvement of nutritional status is of great significance to help them have a healthy and happy old age
.