盘点健康饮食的黄金比例：老年人三餐营养分配的科学指南

上了年纪的人身体逐渐衰老，正确保养身体是关键，只有养生原则遵循，身体得到良好的调节，才能远离疾病困扰。很多人到了60岁之后身体走下坡路，但是在养生过程中没有注意很多的细节，很难为健康加分，还可能在抵抗力薄弱，疾病出现之后影响正常生活，甚至缩短老年人的寿命。那么，养生的老年人哪些方面不可掉以轻心呢？

1、注意卫生

要保持身体健康，生活中各种细节得注意，从卫生这方面入手进行调节，才能达到预防疾病的效果。上了年纪的人体质下降，身体逐渐衰老，免疫系统无法正常发挥功能，此时就应该讲卫生。

饭前便后勤洗手，身体的清洁工作做好，通过保持身体干净，卫生可以让疾病远离。因为讲卫生可以防止身上附着着很多的细菌，病毒，通过这种方式让疾病患病率下降。很多人不讲卫生，很容易滋生细菌后入侵身体引发疾病。

2、补充足够营养

老年人想要养护身体，平时应该注意营养物质的补充。上了年纪的人身体老化速度加快，某些重要器官功能降低，吸收营养物质的速度缓慢，因此更需要重视营养全面获取。

上了年纪的人补充足够的蛋白质，维生素可以增强身体素质，防止抵抗力薄弱让疾病有机可乘。另外，年龄增长钙质流失，可能会缺钙引发骨质疏松症，如果可以多吃高钙食物，满足身体对钙质的需求，对骨骼有保护作用，才是养生，促进健康的好方法。

3、水分获取充足

要保持老年人身体健康，在养生的时候水分获取量要充足，通过每天正确的饮水方式可以满足水分需求，达到促进血液循环，提高身体新陈代谢能力的目的。很多人经常在口腔干燥，明显口渴的时候才饮水，这种情况对身体健康不利。

口渴是身体已经发出信号，说明水分明显缺乏，应该分多次少量饮水，每天的饮水量达到2000毫升左右，才能在机体水分需求满足之后促进健康，将体内的有害物质排泄出体外，达到良好的养生效果。

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4、作息正确

老年人想要正确养生还应该作息保持规律，每天都有充足的睡眠时间，疾病也可以远离。很多人长时间作息不规律，没有充足的睡眠时间来延缓机体衰老，促进健康，久而久之疾病容易入侵。

而在保养身体的过程中老年人要注意睡眠质量的提高，保持情绪的放松，睡前不要经常运动，也不要过度吸烟喝酒，还要调整好睡眠环境，才能拥有高质量的睡眠让健康靠近。