痛风患者怎么选？低嘌呤食物清单

老年人由于身体机能下降，身体的消化吸收能量也会下降，盲目追求七分饱很容易营养不良，反而会影响健康。

有数据显示，我国年龄>65岁的老年人，约有40%有营养不良的风险，这些人群盲目控制饮食，会促进肌肉流失、骨质疏松等问题出现，免疫功能也会明显下降。

再加上很多老年人对于七分饱的理解不正确，认为是每顿饭减少饭量即可，这也不敢吃那也不敢吃。长期如此的话，会导致身体营养摄入不足，没有足够的能量供给给各脏器，最为明显的症状就是体力下降、免疫力下降，很容易生病。

而且，消化系统没有充足的刺激来进行消化，时间长了会让胃酸分泌减少、消化能力下降，反而容易引起胃胀、胃痛、便秘等症状出现。

另外，很多老年人觉得少吃=不吃肉类和主食，他们认为主食和肉类吃多了会导致三高、身体肥胖，直接不吃更健康。

实际上，主食和肉类内的营养是身体不可或缺的，长期不吃主食会导致碳水化合物摄入不足，容易导致反应迟钝、情绪低落，肉类摄入不足则会让身体缺乏维生素B12、蛋白质、铁、锌等营养素。

老年人想要养生无可厚非，但要注意方式，不要盲目保持七分饱的饮食模式。而是要保持膳食摄入均衡，让身体可摄入充足的营养。

65岁以后，如何吃出健康长寿？

吃饭七分饱，这个度是很难把握的，很多人往往是过度节食，时间长了，反而对健康不利。那么老年人究竟如何吃才能既有利于健康又能预防慢性病的发生呢？

1、食物多样化

尽可能保持食物多样化，可让身体摄入不同的营养元素，建议每天至少有12种以上的食物摄入，每周至少25种。

食物要保持粗细搭配、荤素搭配，每餐饭都需要有主食、蛋白质、蔬果，主食要注意粗细搭配、蛋白质可通过摄入蛋奶类食物/瘦肉/豆制品以及海产品等来补充。

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2、三餐分配

三餐建议按照“早餐饱、中餐好、晚餐少”的原则搭配食物，早餐可适当多吃蛋白质和全谷物，午餐保证有足够的能量和营养摄入，晚餐要以清淡为主，热量摄入的配比保持在30%、40%、30%。

此外，《营养与营养学学会杂志》曾发表研究，强调规律三餐对健康的重要性。发现与每日三餐者相比，仅吃两餐的人群全因死亡风险升高7%，心血管疾病死亡风险增加10%。若每日仅一餐，风险分别飙升至30%和83%。对老年人而言，规律三餐可确保营养均衡，避免因能量摄入不足或代谢负担加重引发的健康问题。