Can you eat rice dumplings if you have a taller age? Nutritionists teach "6 principles" to live in the lunch break with health and peace of mind

As the weather gradually gets hot, the Dragon Boat Festival is coming soon, and the scenery of rice dumplings with fragrant and delicious ingredients is indispensable. However, people with seniors often face two difficulties. They hope to enjoy the meals as much as possible, and also hope to control the disease. How to spend the holidays healthy and peacefully together? You may wish to refer to the following practices.

Trial rice dumplings include glutinous rice, pork belly, egg yam and other ingredients. Due to the different types of rice dumplings in different places, the ingredients may include fish, mushrooms, rice, etc., and then add flavoring ingredients. Usually, the fat, salt and heat are not low; the sweet rice dumplings are covered with bean paste or paste, which also contains a lot of sugar and oil. In addition, rice dumplings generally lack the quality and are not easy to digest.

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The content of seafood such as jujube and rice is high. The jujube of 1 jujube is about 200 mg, which has reached the daily intake limit. Patients with hypersteriemia should pay attention to the amount they eat all day. For example, you can use half a jujube to make jujube.

For those with chronic diseases and poor digestive function, the rice dumplings that are about the size of the boxer will replace the staple food of one of the main meals. Not only is the portion just good, but it is also not easy to cause problems that affect health.

Eating in small mouths is safe

Elder people often suffer from poor teeth and swallowing disorders due to age, disease or deterioration of physical function. Patients with medium, dementia, head cancer surgery, radiation treatment, family members or preparations should pay attention to the following characteristics in the ingredients of the rice dumplings, which can easily cause choking, such as round grains, high viscosity, and dry and easy to loosen food. Round grain foods: chestnuts, fruits such as peanuts; foods that are too viscous: glutinous rice; foods that are dry and easy to loosen: egg yellow.

When the elders eat rice dumplings, the caregiver pays attention to whether the quality of each type of food is suitable, and cut it into small mouths to eat to reduce the risk of coughing.

Chewing slowly and helping digestion

The rice used in zongzi is glutinous rice. The glutinous rice contains glutinous rice powder, which is not easy to digest, making the stomach emptying slower. In addition, most zongzi have high oil content, which can easily cause stomach discomfort. People with pulp, cypress, or poor digestive function should pay more attention.

After eating at least 15 to 20 minutes, the "Food Middle" in the under-brain hyacinth receives the food message transmitted from the stomach. At this time, the brain will receive the order to "stop eating". If the wolf swallows the tiger, it is likely to cause excessive eating.

Therefore, chew each mouthful of the dish at least 20 times during meals and at least 20 minutes during meals, which can avoid indigestion and increase physical burden.

The rice dumplings taken out of the refrigerator should be fully heated and softened before eating, because the powder of glutinous rice is hard and difficult to digest when it is not heated. At the same time, you should avoid eating rice dumplings before going to bed or at night to avoid improper gas, stimulating gastric acid secretion or slow emptying, which affects sleep.

Combined with fruits and vegetables, heat control

Compared with white rice, glutinous rice is heavier than white rice at the same size, which means that the amount of glutinous rice can be taken is slightly less than white rice. Therefore, those with diabetes or weight control can find rice dumplings with a similar size to the amount you eat on weekdays, which can control the heat and avoid blood sugar increase. If the meat dumplings are larger, you can share them with your friends. Eating glutinous rice dumplings can be used to replace sugar or honey, and the taste will not decrease, which can reduce the amount of sugar you can take.

When eating rice dumplings, it replaces the main meal staple food, so it is necessary to match vegetables and fruits. For example, you can prepare the same amount of vegetables as rice dumplings. In hot summer, such as: boiled vegetables, stir-fried cucumbers, bamboo soup, etc., and after the meal, paired with fruits with big fist, small tomatoes, strange fruits, grapes, papaya, etc. are all good choices.

If you want to increase the intake of dietary fiber, you can use germ rice, coix seed, red beans, taro or sweet potato to replace glutinous rice. Even the most popular red quinoa mash is a good choice.

Taste the original and stable blood pressure

Many elderly people feel less taste and smell as they age. They are used to mix soup juice during meals, and drizzle rice dumplings with sauces such as sweet and spicy sauce to taste. In fact, most zongzi have sufficient flavor and do not need to be added to the sauce. In addition to being able to taste the fragrance of rice leaves and the original flavor of rice, more importantly, it can greatly reduce the amount of salt intake. Especially those suffering from hypertension, cardiac vascular disease, kidney disease or liver ascites should pay more attention. In addition to reducing the sauce, when making rice dumplings, the pork meat adds the flavors such as star anise and white pepper. In addition, the use of mushrooms, rice, garlic and other ingredients has the effect of enhancing the flavor, making it delicious without dipping sauce.

Healthy and dynamic

After enjoying delicious rice dumplings, don't forget to increase your activities to consume the heat. For those with low activity, shorten the static activity time in the early stage, such as sitting and watching a TV, it can be changed to getting up and doing physical exercises while watching a TV. Determine sports plans, such as making a weekly class, walking four laps on Monday, and playing Taiyang Fist in the park on Tuesday, and making a variety of activities make sports fun, easy to perform and sustainable.

100 steps a day are good for health, how many steps do long-term people have to take in a day? Those with less activity can increase the progressively from 4,000 steps as the goal, or they can be completed in multiple times a day. 6,000 to 7,000 steps a day are effective for health. The World Health Organization recommends that seniors have at least 150 minutes of moderate-strength physical activities every week, such as walking, dancing, gardening, swimming, yoga, taiga, walking, pedaling, home sports, various ball sports, etc. What is the "medium-strength" movement? For example, I feel a little breathing when I move, and I can talk but not sing. If you have poor health, you can consult the doctor before physical activities and choose a more suitable level of activity..

"If you sit for a long time, you will get sick. If you want to live, you must move!" Maintaining your exercise habits will not only prolong life, but also prevent and delay the occurrence of diseases, but also strengthen bones, muscles and memory, reduce dementia and sarcopenia. Various benefits are encouraged to start moving now.

The nurse's ding

can still maintain a normal mind and control your diet and taste it gently when meetings. With appropriate amounts of vegetables and fruits, a healthy and balanced diet can be integrated into the best festival. You can also enjoy the atmosphere of the New Year and have a healthy and unrestrained Dragon Boat Festival.