Recently, there is a subversive saying that has exploded in the health circle - "less salt and less oil may harm the elderly". A retired teacher insisted on a light diet for three years, but was diagnosed with hyponatremia, which made many uncles and aunts who boiled vegetables every day panic. Do we need to reshuffle our dietary guidelines?

1. Salt is not a flood beast, the key is precise regulation

It is true that the elderly have a deterioration in taste and tend to eat too much salt, but quitting salt completely may cause muscle cramps, dizziness and weakness. The latest research shows that it is more scientific to control the daily sodium intake of people over 5 years old at 0-0 grams, which is equivalent to the amount of a beer bottle cap. Here's a practical tip: only put two-thirds of the salt in the stir-fry, and sprinkle some mushroom powder or shrimp skin before leaving the pot to make it fresh, which can control sodium and enhance flavor.

2. High-quality oils and fats should be the "main force of anti-aging"

The nutrition department of Beijing Hospital found that the risk of cognitive decline increased among the elderly who did not eat oil at all. It is recommended to consume 30-0 grams of vegetable oil per day, focusing on choosing oils with high content of monounsaturated fatty acids such as camellia oil and olive oil. Flaxseed oil is used for cold dishes, rapeseed oil is used for stir-frying, and a few drops of walnut oil are added to the stewed soup.

3. Protein supplementation should be "eat small meals often"

Muscle loss due to aging is irreversible, but it can be effectively delayed through diet. High-quality protein is guaranteed at the palm size of each meal, salmon or sea bass is recommended for fish, poultry is skinless, and plant proteins such as tofu are rotated daily. There's a detail that's easy to overlook: don't just eat egg whites, the choline in egg yolks is especially brain-friendly.

4. Staple food transformation is more important than reduction

Skipping staple foods at all can lead to constipation and low blood sugar. Replace one-third of white rice with whole grains such as black rice and oats, and eat root foods such as sweet potatoes and taro three times a week. Here's a tip: add a handful of kidney beans or chickpeas to rice, which can not only delay the rise in blood sugar, but also replenish B vitamins.

Dietary details that require special attention

(1) Blanch green leafy vegetables for no more than 30 seconds to avoid excessive loss of potassium

(2) Drink soup as much as possible before meals to avoid diluting gastric juice and affecting digestion

(3) Choose low-sugar types such as kiwifruit and strawberries for fruits, and control them at 200 g/day

(4) Nuts are eaten about 10 grams a day, and plain almonds and Brazil nuts are preferred

These changes are not intended to overturn the principles of healthy eating, but rather to make nutrient intake more in line with the physiological changes of older adults. Just as smartphones need to be updated according to the system version, our eating strategies need to be upgraded as our body functions change. Try to fine-tune it from tomorrow's breakfast, and you may feel a different kind of physical feedback in three months.

Tips: The medical science knowledge in the content is for reference only, does not constitute a medication guideline, does not serve as a basis for diagnosis, do not do it yourself without medical qualifications, if you feel unwell, please go to the hospital in time.