What should the elderly eat if they are prone to colds? Analysis of hot health topics in 10 days
Among the recent health topics on the Internet, "improving immunity of the elderly" and "seasonal cold prevention" have become hot keywords. This article will combine the hot search data of the past 10 days to provide scientific dietary advice for the elderly to help prevent colds.
1. Top 5 most searched health topics on the Internet (last 10 days)
| Ranking | topic | search volume | Related groups |
|---|---|---|---|
| 1 | Cold prevention in autumn and winter | 24.5 million | Mainly middle-aged and elderly people |
| 2 | Vitamin C supplement method | 18.9 million | All ages |
| 3 | Immunity-boosting foods | 15.6 million | elderly people |
| 4 | Traditional Chinese Medicine Diet Therapy and Health Care | 12.3 million | Over 40 years old |
| 5 | Protein intake standards | 9.8 million | Fitness and elderly people |
2. Five dietary suggestions for the elderly who are prone to colds
1.High Vitamin C Foods: Vitamin C can enhance the activity of white blood cells. It is recommended to take 100-200mg daily. Best food sources:
| food | Content per 100g (mg) | Recommended serving size |
|---|---|---|
| fresh dates | 243 | 5-8 pills/day |
| kiwi | 62 | 1 piece/day |
| orange | 53 | 1 piece/day |
| Broccoli | 51 | Half a bowl/day |
2.High quality protein supplement: Protein is the raw material for the synthesis of immunoglobulins. The elderly need 1-1.2g/kg body weight daily:
| food | Protein content (g/100g) | Absorption rate |
|---|---|---|
| eggs | 13 | 98% |
| Fish meat | 18-20 | 96% |
| tofu | 8 | 92% |
| milk | 3 | 90% |
3.Zinc supplement: Zinc can directly inhibit virus replication. Recommended food:
| food | Zinc content (mg/100g) | daily requirement |
|---|---|---|
| oyster | 71.2 | Male 12.5mg |
| Beef | 6.3 | Female 7.5mg |
| walnut | 2.9 |
4.fermented food: Contains probiotics that can regulate intestinal immunity. Recommended: yogurt, natto, miso soup, 3-5 times a week.
5.Traditional Chinese Medicine Recommended Dietary Recipes: 3 recently searched TCM formulas:
| Recipe | Material | Efficacy |
|---|---|---|
| ginger jujube tea | 3 slices of ginger + 5 red dates | Warm the stomach and dispel cold |
| Lily Tremella Soup | Lily + Tremella + Wolfberry | Moisten the lungs and relieve cough |
| Astragalus chicken soup | Astragalus 15g + chicken | Replenish Qi and solidify the surface |
3. 3 dietary misunderstandings that have been hotly searched recently
1."Supplement a lot of vitamin C to prevent colds": Research shows that exceeding 200mg/day does not increase the preventive effect, but may cause diarrhea.
2."Just drink porridge to nourish your stomach": Hot search data shows that eating porridge alone for a long time will lead to insufficient protein intake and reduce immunity.
3."Reject all meat": Recently, experts have refuted rumors and pointed out that the heme iron provided by moderate amounts of red meat (within 500g per week) is very important for the elderly.
4. Reference recipes for 7 days (combined with hot-searched ingredients)
| breakfast | lunch | dinner |
|---|---|---|
| Oat milk + boiled egg + kiwi fruit | Steamed fish + garlic broccoli + multigrain rice | Astragalus chicken soup + spinach mixed with tofu |
| Multigrain porridge + walnut kernels + apples | Tomato beef + stir-fried vegetables + sweet potato | Tremella soup + whole wheat steamed buns |
It is recommended that the elderly adjust according to their own conditions, and patients with chronic diseases need to consult a doctor. The temperature has dropped significantly recently. Only by keeping warm and eating scientifically can we effectively prevent colds.
check the details
check the details
en
