运动前后要注意什么？

老年人指的是年龄为80岁以上的老年人。他们往往因进食受限，味觉、嗅觉、消化吸收能力降低，导致营养摄入不足。

高龄老年人的膳食，注意这６点更健康。

01

增加食物多样性，鼓励多种方式进食

优选能量和营养密度高的食物，多吃鱼禽肉蛋奶和豆，适量食用蔬菜和水果。

鼓励老年人和家人一起进食、力所能及地参与食物制作，融入家庭活动，有助于增进食欲和进食量。

如果老龄老年人不能或不愿意自己做饭，可以选择供餐或送餐上门。

鼓励老年人少量多餐、按时就餐。进餐次数宜采用三餐两点制，或三餐三点制。加餐的食物与正餐相互弥补，中餐、晚餐的副食尽量不重样。

02

选择适当加工方法，使食物细软易消化

在食材选择上不宜选择粗糙、生硬、块大、油腻的食物，应尽量选择质地松软易消化的食品。

在食物制备的过程，应该将食物切小切碎，烹调时间长一些，保证食物柔软。

在食物烹饪的方法上，应多采用炖、煮、蒸、烩、焖、烧等烹调方法，少吃煎炸、熏烤和生硬的食物。

03

经常监测体重，定期营养筛查

老年人应该经常监测体重，最好保持BMI在20～26.9kg/m²范围内。建议每个家庭都应该配置体重秤，一个月最少称两次，并记录体重，以便比较和监测。

无法测量体重时，可通过间接方法进行估算，比如是否感觉裤子比以往宽松了、身体瘦了、腿细了等。

定期进行营养筛查，预防营养不良发生。

04

合理使用特医食品，及时补充营养

高龄和衰弱老年人进食量不足目标量80%时，可以在医生和临床营养师指导下，合理使用特医食品。

特医食品常用口服营养补充方式，应在两餐间食用，这样既可以达到补充营养的目的，又不影响正餐的进食。
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05

吞咽障碍老年人需要调整食物质构

吞咽障碍是指由于下颌、双唇、舌、软腭、咽喉、食管等器官结构和/或功能受损不能安全有效地把食物输送到胃内的临床表现。

有吞咽障碍的老人，需要调整食物质构，流体食品的黏度需适当、固体食品需不易松散、密度均匀顺滑，从而减少发生呛咳和误吸的风险。

06

坚持身体活动和益智活动

高龄老年人应该坚持身体活动，少坐多动，坐立优于卧床，行走优于静坐。

建议每周身体活动时间不少于150分钟，运动应该遵循循序渐进的原则，并且做好热身和活动后的恢复。

高龄老人应注重有氧运动、平衡运动和抗阻运动相结合。

同时，高龄老人应该坚持脑力活动，如阅读、下棋、弹琴、玩游戏等，可以延缓认知功能衰退。

如果觉得有用，记得分享给身边的人～