盤點健康飲食的黃金比例：老年人三餐營養(yǎng)分配的科學指南

上了年紀的人身體逐漸衰老，正確保養(yǎng)身體是關(guān)鍵，只有養(yǎng)生原則遵循，身體得到良好的調(diào)節(jié)，才能遠離疾病困擾。很多人到了60歲之后身體走下坡路，但是在養(yǎng)生過程中沒有注意很多的細節(jié)，很難為健康加分，還可能在抵抗力薄弱，疾病出現(xiàn)之后影響正常生活，甚至縮短老年人的壽命。那么，養(yǎng)生的老年人哪些方面不可掉以輕心呢？

1、注意衛(wèi)生

要保持身體健康，生活中各種細節(jié)得注意，從衛(wèi)生這方面入手進行調(diào)節(jié)，才能達到預防疾病的效果。上了年紀的人體質(zhì)下降，身體逐漸衰老，免疫系統(tǒng)無法正常發(fā)揮功能，此時就應該講衛(wèi)生。

飯前便后勤洗手，身體的清潔工作做好，通過保持身體干凈，衛(wèi)生可以讓疾病遠離。因為講衛(wèi)生可以防止身上附著著很多的細菌，病毒，通過這種方式讓疾病患病率下降。很多人不講衛(wèi)生，很容易滋生細菌后入侵身體引發(fā)疾病。

2、補充足夠營養(yǎng)

老年人想要養(yǎng)護身體，平時應該注意營養(yǎng)物質(zhì)的補充。上了年紀的人身體老化速度加快，某些重要器官功能降低，吸收營養(yǎng)物質(zhì)的速度緩慢，因此更需要重視營養(yǎng)全面獲取。

上了年紀的人補充足夠的蛋白質(zhì)，維生素可以增強身體素質(zhì)，防止抵抗力薄弱讓疾病有機可乘。另外，年齡增長鈣質(zhì)流失，可能會缺鈣引發(fā)骨質(zhì)疏松癥，如果可以多吃高鈣食物，滿足身體對鈣質(zhì)的需求，對骨骼有保護作用，才是養(yǎng)生，促進健康的好方法。

3、水分獲取充足

要保持老年人身體健康，在養(yǎng)生的時候水分獲取量要充足，通過每天正確的飲水方式可以滿足水分需求，達到促進血液循環(huán)，提高身體新陳代謝能力的目的。很多人經(jīng)常在口腔干燥，明顯口渴的時候才飲水，這種情況對身體健康不利。

口渴是身體已經(jīng)發(fā)出信號，說明水分明顯缺乏，應該分多次少量飲水，每天的飲水量達到2000毫升左右，才能在機體水分需求滿足之后促進健康，將體內(nèi)的有害物質(zhì)排泄出體外，達到良好的養(yǎng)生效果。

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4、作息正確

老年人想要正確養(yǎng)生還應該作息保持規(guī)律，每天都有充足的睡眠時間，疾病也可以遠離。很多人長時間作息不規(guī)律，沒有充足的睡眠時間來延緩機體衰老，促進健康，久而久之疾病容易入侵。

而在保養(yǎng)身體的過程中老年人要注意睡眠質(zhì)量的提高，保持情緒的放松，睡前不要經(jīng)常運動，也不要過度吸煙喝酒，還要調(diào)整好睡眠環(huán)境，才能擁有高質(zhì)量的睡眠讓健康靠近。