Save health in old age is not so difficult if you follow yourself. Proper nutrition plays this not the last role. What is and as it is to feel perfectly in a hundred years? Answers Look in the article
Content
The secret of longevity is in food
Eternal youth to preserve it is impossible, but to suspend the vidiation is quite in our power. Perhaps one of the most important conditions for longevity, health and cheerfulness - motor activity and rational food. In ancient Rome on the grave of a person who lived 112 years old, an inscription was carved: «He ate and drank in moderation».
Develop a single for all diet capable of preventing the development of diseases to provide a long-term active life, unreal. Guided by the principles of Herodiethics - People's Nutrition Sciences after 60 years, I will try to give a general recommendation for practically healthy people, without touching restrictions in a diet, due to one or another disease.
In the elderly, and even more so at older age, the metabolic processes and redox reactions are slowed down, food substances are worse and less intensively split to the final exchange products.
In addition, the elderly people move less, and therefore their energy costs decrease. Therefore, the first thing you need to take care is to decline with the age of energy value of the diet. Otherwise you will fully. And as is known, excess body weight is one of the risk factors for diseases such as diabetes, obesity, atherosclerosis, diseases of the joints. That is why it should be limited to sweets, confectionery.
Sugar in your diet should be no more than 3-4 teaspoons. It is better to replace it with 60 grams of honey, provided that sugar, cakes, cakes, candy on this day are excluded.
Eat bakery products from thin grinding flour, Macaron, Vermicelli. But 3 - 4 pieces of rye bread yesterday's baking or cut in your daily menu must be necessarily.
Over the years will get away, there are fewer. You will feel significantly better. After all, the overcrowded stomach presses on the diaphragm, limits and makes its mobility, which prevents free breathing and may even cause heart pain.
But, reducing food, follow your table to be diverse. Many in old age are completely refused meat. This is not true. It just needs it less: one meat dish per day is quite enough. And 2-3 days a week you can not eat meat at all. An older person will only benefit.
Masives and culinary processing of products. Meat and fish are not roasting, it is preferable to boil them. The fact is that the so-called extractive substances impede the work of the liver and kidneys, and actively act on the nervous system, when cooking is moving into broth. That is why it is necessary to increase the strong broths in the diet.
So that food was attractive, caused appetite, boiled fish and meat can be fused to a golden crust, but not only on the animal, but on vegetable fat.
We will talk about fat. In the daily diet of the elderly it should be 70-80 grams. It must be remembered that, besides animal fats (butter and fat contained in animal products - meat, sausage), every day you need to eat 20-30 grams of plant oils - sunflower, olive corn or other. Adhere to this rule is very important. After all, all vegetable oils are rich in active polyunsaturated fatty acids, which are involved in the normalization of lipid (fat) exchange, contribute to the elimination of cholesterol from the body, prevent its penetration into the vascular wall and the formation of cholesterol sediments in it.
In addition, vegetable oils have a relaxing effect. With inclinations to constipation, nutritionists recommend adding one tablespoon of any vegetable oil into a cup, thoroughly stir it and drink it daily before bedtime.
Butter is better not to be thermal processing, but to use to refuel already ready-made culinary dishes in an amount of no more than 15-20 grams per day.
Do not forget about one limitation: less Eat saline and do not register food. 4-5 grams of salt per day quite enough to accelerate dishes. Remember that all products, both animal and vegetable origin, always contain sodium and chlorine salts. Excess sodium salts has the ability to delay water in the body tissues, which leads to an increase in body weight, often causes edema, may cause an increase in blood pressure.
For some time it was believed that the elder should not, there are eggs, because they are rich in cholesterol, but it turns out that there are many substances in eggs that normalize lipid, including cholesterol exchange. Therefore, exclude them from the diet should not. Per week you can eat 2-3 eggs.
«Drink sour milk and live long»,- Speak in the east. And indeed it is. In the intestine of an elderly person, the rotten bacteria is beginning to prevail. They violate the synthesis of some vitamins in the body, worsen microflora neutralizing function, reduce the elimination of cholesterol. Normalizing the intestinal microflora helps vegetable-dairy food: cereals, vegetables, fruits, lactic acid products, including cottage cheese and cheeses of low-fat varieties. In the cottage cheese, there is also a lot of protein and a relatively large amount of methionine, preventing the obesity of the liver.
If possible, include in the menu dishes from the sea products: squid, sea cabbage, krill paste. They are especially useful after 70 years, because it has an anti-skileotic action.
That in the diet of the elderly must be vegetables and fruits, we already talked.
Very useful raw vegetables and fruits, juices of them, as well as dried fruits; They provide the body with minerals. These are the main sources of not only vitamins, but also cell shells, without which normal digestion is impossible.
In the winter-autumn period, when vegetables and fruits are not enough, do not neglect by sauerkraut: in it ascorbic acid is preserved almost completely. In the daily menu, try to turn onions and garlic. It is important! In them, scientists have discovered substances that brave the development of tumors.
But no matter how much we talked about the right relationship of certain products in the diet, following these recommendations will benefit, if the power mode is broken. Rare abundant meals, too hot or cold food, food on the go, dry, tight dinner before bed - all this harms health, reduces years of life.
