To feel well and look good, the elderly person must follow his way of life and, first of all, for food. Proper and balanced nutrition will help to avoid many diseases. Read more about nutrition of the elderly, read in the article.
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Aging is a natural biological process that continues from a person's birth to the end of his life, which is influenced not only by hereditary genetic factors, but also factors of external and internal nature.
Research recent decades have shown that there was a decrease in the number of deaths as a result of violation of cardiac and brain activity due to the restoration of the power regime, the restriction of smoking, a decrease in body weight, prevention of obesity associated with the inconspicuous consumption of fats and carbohydrates (especially sugar).
There is often watching weight
The elderly food should be diverse, easily friendly, biologically valuable, but compared to food young people energetically less valuable. The diet must contain a sufficient amount of proteins, vitamins and salts, especially calcium, potassium and iron.
Elderly people should be more common and gradually: 4-5 times a day. When cooking should be remembered about the state of teeth and digestive organs. Never overeat. The daily caloric content of food should be 2000-2400 kcal, depending on the physical activity of a person. In the case of excess body weight, this rate must be even lower.
It is advisable to monitor your weight and take measures to normalize it. Day consumption of fats should be reduced to 60-70 g. Do not forget about hidden fat in pork, do not eat fried food, limit the consumption of egg yolk. Yolks should eat no more than 2 times a week.
It is better to eat high-quality vegetable oils (sunflower, corn, soybean), which contribute to the reduction of cholesterol in the blood, which is the prevention of premature aging of vessels. Simultaneously with the decrease in fats it is necessary to increase the consumption of proteins, mainly animals. The rate of consumption of proteins per 1 kg of body weight of 1.2-1.3 g, t. E. For men 85 g, and for women 75 g per day.
A sufficient amount of proteins used prevents the reduction of muscle tissues and thereby - premature aging. The menu more often should include products such as low-fat meat, cottage cheese, cheeses, milk and fermented milk products; An elderly egg whites can eat in unlimited quantities. 300 g of milk per day provide a sufficient amount of calcium in order to prevent bone fractures.
It should limit the consumption of sugar and concentrated sweet dishes, sweet drinks. Older men should consume approximately 335 g of carbohydrates per day, women - 280 g. There are better vegetables and fruits for sweets, since the fiber contains in them contributes to the intestinal peristalsis, and vitamin C breaks down cholesterol on bile acids. The body also gets from vegetables and mineral salts, such as potassium, in which people with cardiovascular diseases and those who take medicines are especially needed. A valuable source of vitamin C and potassium is potatoes, which should be preferred to picker and pasta.
Economic and social conditions affect human nutrition. It is known who lives lonely and eats one, he feeds bad.
Elderly has a tendency to negligently treat their nutrition. Usually they do not like to prepare themselves fresh food, and this is the basis of the right nutrition. Sugar and flour products are very often the basis of the daily diet of the elderly. Another error is more than it is supposed, bread consumption.
Do not prepare food for a few days ahead. The elderly menu should alternate meat, flour and vegetable dishes, which must complement each other to satisfy the biological needs of a person.
During the illness, an elderly person must stick to a certain diet. Drawing up a menu for older people requires a combination of medical requirements with real human capabilities. Some older people do not experience difficulties with digestion, others should eat very carefully, adhering to a gentle diet, adapt food to their diseases, the state of the teeth, sometimes take into account the decline in taste sensations and smelling.
