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各位朋友，大家好，现在是“每天健康三分钟”时间，我是安阳道简医院护士陈卫芳，今天我来给大家讲一讲， 中老年人，营养和运动同样重要。

“民以食为天”、“生命在于运动”，吃饭和运动在生命中都是不可缺少的。看看周围，每天积极运动的大多是中老年人，散步、跑步、爬山、练太极、跳舞，大街小巷、公园、湖边，都能看到他们的身影……按道理这么积极的锻炼，生病应该减少了，但目前一些中老人的现状却是：刚开始运动时，头几年是少生病了，体质也强壮了。可越上了年纪，越练反倒各种毛病都出来了，也没少进医院，特别是心脑血管疾病。这到底是什么原因呢？这是因为吃饭和运动同样重要。那些运动了身体照样生病的人，往往都是重运动而轻食疗的人。

一、气血两亏人老了。气血两亏是老年人的通病。不少中年人因为工作压力大，也出现这些症状。各个脏器为你服务了几十年，同时也消耗磨损了不少。

二、消化吸收能力减弱。年龄大的人还有一个特点，就是饭量减少了，胃肠的消化吸收能力也减弱了，而且睡眠的时间也在减少，所以造成上了年纪后免疫力的下降，容易生病。

三、供血不足。上了年纪，容易气血两亏，四肢供血不足，所以中老年人相对怕冷，穿的衣服也较多。运动后，四肢暖和起来，是因为血液供应明显充足，而这时内脏尤其是心脑，这些对血液供应需求量大的脏器，就会相对的缺血。运动并没使血容量增多，而是使血液重新分布。长时间的运动，老人就会出现头昏、心慌、气短、虚汗这些心、脑明显缺血的症状。

四、中老年人一定要记住：营养与运动同样重要！营养均衡，才能疾病少、寿命长；合理、丰富的饮食能增强体质、补足气血，使全身各个脏器随时都能有充足的供血，减少心脑疾病的发生，延长生命。

五、注重食疗。中老年人除适度运动外，重点应放在用食疗调补身体上，尤其应该注意以下几条：
1、吃些软的、烂的、易消化的食物。

2、水果每天保证一个桔子或一个橙子，或是一个苹果。

3、每天应喝1~2瓶奶、1~2个鸡蛋，每周内都应保证有猪肉、鱼、虾、鸡肉。
冬天经常吃些羊肉。鱼、虾是以海鱼、海虾为主，海鱼、海虾的营养价值高，同时污染少。各种荤菜每周内轮换着吃，保证各种营养齐全，蔬菜方面以时令菜为主，反季节的蔬菜少吃。同时，少吃或不吃寒凉性质的食物，老年人脾胃虚弱，而生冷寒凉之物易伤脾胃。

4、多吃粥类食物，经常用红枣、桂圆、核桃仁、白果、山药、板栗、空心莲子、松子仁转换着煮粥吃。

5、中老年人喝茶，也要注意。中医养生最好春季喝花茶，夏天喝绿茶，秋天喝青茶，冬天喝红茶，不寒不燥，生津养阴。

最后祝大家生活愉快，身体健康！想了解更多心血管科普小知识，请关注我们，咱们下期见。

【英文版】

Nutrition and exercise are equally important for the middle-aged and the elderly

Dear friends, nice to meet you!Now it is time for “health talk for three minutes every day”,My name is Chen Weifang, a nurse of Anyang Daojian Hospital.Today, I'd like to tell you that nutrition and exercise are equally important for the middle-aged and the elderly.As the saying goes, food is the most important thing for people, and life lies in sports. Eating and sports are indispensable in life.

Most of the sports men around us are middle-aged and old people. Walking, running, climbing mountains, practicing Taiji, dancing, streets, parks, lakes, everywhere you can see middle-aged and elderly people doing sports.In theory, active exercise reduces the probability of illness, but the reality is that in the early stage of exercise, the body is better and the frequency of illness is lower,but with the increase of age, the incidence rate of various diseases, especially cardiovascular and cerebrovascular diseases is higher.

What is the reason for this? This is because eating is as important as exercise. Those who often exercise but often get sick are those who value exercise but despise diet.

Both qi and blood are deficient. Deficiency of both qi and blood is a common disease of the elderly.

Many middle-aged people also have these symptoms because of their heavy work pressure. Each organ has served you for decades, but also consumed a lot of wear and tear.

Digestion and absorption capacity is decreasing.

Older people also have a characteristic that the appetite is reduced, gastrointestinal digestion and absorption capacity will be weakened, and sleep time is also reduced, which will lead to the decline of immunity in the elderly, and these are also the reasons why old people are prone to illness.

Insufficient blood supply.

With the growth of age, the elderly are prone to blood deficiency and limb blood supply is insufficient, so many middle-aged and elderly people are afraid of cold and wear more clothes.After exercise, the limbs warm up because of the sufficient blood supply. At this time, the viscera, especially the heart and brain, which need a large amount of blood supply, will be relatively ischemic. Exercise does not increase blood volume, but redistributes it. Long time exercise, the elderly will appear dizziness, palpitation, shortness of breath, sweating and other symptoms of heart and brain ischemia.

Middle aged and old people must remember that nutrition and exercise are equally important!

Balanced nutrition can make you less sick and live longer. A reasonable and rich diet can help to strengthen the constitution, replenish qi and blood, make all organs of the body have sufficient blood supply at any time, reduce the occurrence of heart and brain diseases, and prolong life.

Pay attention to food therapy.

In addition to moderate exercise, the elderly should focus on the diet conditioning, especially the following.

1. Eat more soft, rotten, easy to digest food.

2. There should be a daily intake of fruit, an orange or an apple

3. Take 1-2 bottles of milk and 1-2 eggs a day.

Every week, we should ensure that there are pork, fish, shrimp, chicken intake. You should eat mutton more often in winter. The kinds of fish and shrimp should be mainly sea fish and shrimp, because the sea fish and shrimp are nutritious and less polluted. All kinds of meat should be eaten in rotation every week to ensure complete nutrition. Vegetables, especially seasonal vegetables are advised, and you should avoid eating vegetables in the opposite seasons as much as possible. At the same time, the elderly are weak in spleen and stomach and they eat less cold food or no, just as cold and cold things easily hurt their spleen and stomach.

4. Eat porridge food more often with red date, Guiyuan, walnut kernel, white fruit, yam, chestnut, hollow lotus seed, pine kernel.

5. The middle and old people should also pay attention to tea.

It is best to drink flower tea in spring, green tea in summer, green tea in autumn, black tea in winter,which is not cold or dry and can nourish yin.

Finally, I wish you all a happy life and good health!To learn more about cardiovascular disease, please pay attention to us. See you next time.