Elderly people should be careful! What exactly is malnutrition? ?
As the name suggests, malnutrition is a state of not getting enough nutrients.
One of the causes of malnutrition is various changes in the body due to aging.
for example,
●Gastrointestinal function decreases, [decreased appetite]
●Decrease in swallowing power due to muscle weakness
●Decrease in chewing power due to tooth loss
This slows down the digestion and absorption of nutrients, resulting in a lack of energy needed for activities and nutrients needed to build the body.
☆Low nutrition☆
◆What you can take care of with food
If you want to prevent malnutrition, try this recipe! !
◆Nagaimo soy milk potage
This is a soup with a smooth texture made from Japanese yam. You can also use soy milk to supplement protein.
Delicious soup whether hot or cold!
◆Canned mackerel with egg
An easy recipe that just boils!
It is rich in protein and calcium, and canned mackerel also contains a lot of vitamin D, which helps absorb calcium.
◆ Authentic chicken soup in a rice cooker
Just put the ingredients in the rice cooker and press the switch!
The flavor of the chicken, ginger, and sesame oil make it so delicious that it soaks into your body.
It is also recommended when you are tired and have no appetite, or the day after drinking alcohol.
◆Mug French Toast
You can make French toast with just one mug.
There's not much to wash, so it's recommended for breakfast on busy mornings.
If you would like to see more low-nutrition recipes, click here↓ Oishii Kenko Co., Ltd. HP
1) There are things to worry about when it comes to malnutrition...
It is said that if a person continues to be undernourished, they are more likely to catch a cold or other various illnesses.
Of particular concern is ``decreased muscle strength''. Decreased muscle strength makes you more prone to falls and increases the risk of fractures.
Furthermore, if you are undernourished, it is difficult to get enough nutrients to heal fractures.
If this continues, you may not be able to recover easily and end up bedridden.
Condition requiring care = bedridden condition
It is said to lead to.
You want to stay healthy and healthy forever.
Malnutrition can be caused by a variety of factors, so it often goes unnoticed.
So, what measures should we take to prevent malnutrition? ?
2) Things that can be taken care of through food
There are many ways to prevent malnutrition, but here we will tell you how to deal with it through your diet.
Try the method that suits you.
1. Take care of main dishes and side dishes! If you want to eat, start with “side dishes”
Main dishes are mainly protein-rich foods such as meat, fish, and eggs.
Side dishes are foods rich in vitamins, minerals, and dietary fiber, such as vegetables, fruits, and mushrooms.
Simply put, a main dish is a ``side dish'' that serves as the main dish, such as a hamburger steak, and a side dish is a sub-side dish, such as a pickled dish.
These ``side dishes'' are important sources of ``protein.''
Protein is a material for muscles and bones, and is also involved in immunity, which protects the body from colds and diseases.
If you don't eat enough, you won't be able to replenish the protein your body needs.
・People who always leave side dishes...
Let's start with the side dishes. By doing so, you can supplement the protein that malnourished people tend to lack.
・People who don't like meat or fish...
There is no need to force yourself to eat. Instead, eat three full meals of eggs and soy products (such as tofu).
*I often hear that it is good to eat vegetables first, but...?
If you want to lose weight or are concerned about your blood sugar levels, starting with vegetables will make it harder for your body to absorb excess sugar and fat.
However, for those who are undernourished, it is important to get enough nutrition first.
If you are eating less, start by eating more side dishes.
☆Protein-rich foods☆ (*Refer to the 2020 edition of the Japanese Food Standard Composition Table)
①Meat <br>Meat is a treasure trove of protein! We tend to avoid them as we get older, but these are foods that are better eaten as we get older.
We recommend lean meat, but if you don't like fat, you can also use chicken with the skin removed. 
②Fish <br>Especially red fish (tuna, bonito, etc.) are rich in protein! If you don't like fat, you can of course eat white fish. 
③Eggs <br>Eggs are so rich in nutrients that they are said to be a complete nutritional food. In addition to protein, it also provides plenty of vitamins and minerals. Raw food puts a strain on the stomach and intestines, so it should be heated before use.
④Soybeans and soybean products
Soybeans are called "meat of the field" and provide a solid source of protein. If you don't like meat or fish, why not try this? There are tofu and deep-fried tofu.
⑤ Milk and dairy products Not only contain protein, but also rich in calcium, which is essential for building bones. This food is an easy way to replenish protein as it does not require cooking.
For example, if you really have no appetite, you might try eating ice cream. Ice cream is a food that is high in calories and rich in protein.
2. It's not just the taste! Tips to increase your appetite
It is said that stimulating the senses is a good way to increase appetite.
Make good use of your senses to increase your appetite and eat a lot of delicious food!
① “Visual” …Appearance is important!
Vision is so closely related to taste and appetite that it is said that ``vision affects 80% of taste.''
Information from the eyes is transmitted to the brain and arouses the desire to ``look delicious'' or ``eat something.''
By harmonizing tableware and food and using colorful ingredients, you can stimulate the child's visual sense and increase their appetite.
② "Sense of smell" ... Utilize scent!
It is said that as we age, our senses of taste and smell decline, making it difficult to perceive taste, making it difficult to perceive food as delicious, and decreasing appetite.
Try to use spices or citrus scents such as lemon to give your child a sense of taste.
③ "Tactile sense" ...The temperature is also great!
The temperature that touches your lips and tongue, as well as the sensation of food passing down your throat, are also related to your appetite. To add sharpness to the sense of touch,
Eat cold foods cold and hot foods warm.
For people who have weak swallowing ability, try cooking the food to make it easier to swallow (such as making it thicker).
3. It’s still important! chew well
Chewing your food thoroughly produces saliva, which aids in digestion. If you feel heavy in your stomach or get full quickly after eating, your digestive ability may be impaired. It is said that once you put food in your mouth, you should chew it about 30 times. Chewing your food thoroughly makes it easier to taste the food, so chew your food thoroughly and enjoy your meal.
We've talked about a lot of things so far, but in order to get enough nutrition, it's important to eat a well-balanced diet.
The basic Japanese diet of ``one soup and three side dishes'' is said to be a well-balanced meal worldwide.
Let's aim for a diet that provides sufficient nutrition without forgetting the basic form of meals.