Nutritional porridge recipe for the elderly

The basic formula of daily nutritional porridge that is most suitable for ordinary healthy elderly people is: 50g of japonica rice + 15g of oatmeal + 30g of diced yam + 2 seeded red dates + 20g of soaked white fungus. Boil it in water for 40 minutes. Eating it 3-4 times a week will not cause additional burden on the gastrointestinal tract. At the same time, it can cover the basic supplementary needs of carbohydrates, dietary fiber, and minerals.

I have been working as a cook in a community elderly canteen for almost three years. This recipe was finalized after half a year of working with Dr. Zhang from the nutrition department at the site. At that time, I tried it on 32 elderly people in the community who often had problems with acid reflux and abdominal bloating for two months. More than 80% of them reported that it was more comfortable for their stomachs after eating than pure white porridge, and they made them less likely to get hungry quickly.

Many nutrition enthusiasts who came to the cafeteria to inspect the food have made comments before, saying that the proportion of whole grains in this formula is too low and that more high-fiber ingredients such as beans, quinoa, and chickpeas should be added to comply with current health trends. There is indeed basis for this statement. For the elderly who usually have smooth bowel movements, no gastric mucosal damage, and good dental health, adding about 10g of chickpeas or quinoa each time can further increase the intake of dietary fiber and have a better effect on preventing constipation. But Dr. Zhang has always insisted on making the basic version mild, because more than 60% of the elderly in the community have chronic gastritis in varying degrees. Uncle Wang, who lived in Building 3, followed the trend and added half a cup of red beans to the porridge. After drinking it, he had a stomachache for two days. In the end, he switched back to the basic version and drank it for three days before he recovered. The thicker the porridge, the better. It depends on the individual's digestive ability.

If the elderly at home have high blood pressure, just remove the red dates from the formula. You can also add an additional 10g of soaked and chopped shepherd's purse, or boil 3g of dried chrysanthemums in water before making porridge. The light chrysanthemum fragrance is basically not bitter, and most elderly people can accept it. Last week, Aunt Li, who lives in Building 1, told me that she had been drinking porridge with chrysanthemum added for half a month, and her dizziness in the afternoon had decreased recently. Of course, I also specifically emphasized to her that porridge is only an auxiliary, and antihypertensive drugs cannot be stopped casually, and diet therapy can never replace regular treatment.

For the elderly with diabetes, the adjustment is simple: replace the japonica rice with the same amount of brown rice, halve the amount of yam, remove the red dates, and sprinkle a small handful of washed spinach leaves one minute before serving. I have measured the glycemic index with Dr. Zhang before. Ordinary white porridge is about 40% lower. After drinking it, Uncle Zhang, a diabetes friend in the community, measured his blood sugar two hours after a meal. It was 2.8mmol/L lower than when he drank white porridge. He now drinks it three times a week, with a small plate of cold cucumber each time, and his blood sugar is very stable.

There are also many children who like to add supplements such as cordyceps and American ginseng to the porridge in the cafeteria when they visit the elderly, saying that they will replenish the elderly's health, but in fact it is really unnecessary. We have tried to make porridge with American ginseng for several elderly people before, and more than half of them suffered from internal heat and constipation. Most elderly people have weak gastrointestinal absorption capabilities and cannot withstand such strong nourishment. If they really want to supplement nutrition, it is better to add minced lean beef to the porridge 1-2 times a week, or add a spoonful of crushed cooked black sesame seeds after cooking. The effect of calcium and protein supplement is real, and it is not easy to cause problems.

In fact, after having been cooking for the elderly for so long, I feel that there is no "universal formula". Last week, a 92-year-old grandma came to the cafeteria and said that she likes to drink white porridge with a little bit of diced pickles. Now she is in good health and can go downstairs to dance for half an hour every day. After all, the best formula is the one that suits the taste and physical condition of your elderly, right?