How to eat healthy when you get old.
Being healthy at all ages. It often comes from UFABET choosing to eat good symptoms. Always taking care of your health. And another factor is still having enough muscle mass. As you get older, your muscle mass decreases. Middle-aged or working age Muscle mass will begin to disappear slowly. Disappear faster when reaching the age of 70. Especially females Muscles will disappear quickly when entering menopause. Therefore, if not exercising or eating enough food. When reaching old age, it will cause health problems from decreas muscle mass.
Aging causes cells in the body to work more slowly. Nervous system deteriorating As a result, the movement of the body regresses, slows down, unstable walking. Weakness, easy fall, or lack of strength to move And especially some hormones. That are produced less and less, affecting the whole body structure, both bones and muscles, leading to accidents and bedridden conditions. And may affect the intestinal system. If lying in bed for a long time. Therefore, choosing healthy food is an important aspect of life for the elderly.
Maintaining health and slowing down the decline of muscle mass to keep the body healthy.
Prevent accidents It’s easy to start by eating food from all 5 food groups and being hygienic. Focus on eating enough protein. in conjunction with increasing body movement or exercise with muscle contraction and movements that are not very fast, such as Chi Gong, yoga, Tai Chi, weight training or stretching, cycling, normal walking or walking in water, etc.
Protein Nutrient needs in general elderly without severe underlying disease not different from middle age. Where protein requirements higher to stimulate new muscle growth. For every 10 kg of body weight, you should eat 3-4 tablespoons of protein per day, for example, 50 kg of weight should eat 5×3 = 15-20 tablespoons of protein per day. Choose proteins that are easy to chew or don’t require chewing, such as poached eggs, fish, soft marinated pork or meat poached until soft, milk, tofu, pork blood, or chicken, etc. by alternating red and white meats. In order to get enough iron,
flour should be eaten 3-4 ladles per hand, choose soft types such as boiled rice, soft cooked rice, soft bread, pumpkin, soft yam or vermicelli, etc.
Vegetables and fruits Eating a variety will help your body system work better. And prevent constipation. Eat 1-2 ladles of vegetables per meal and 1 palm of fruit per meal, choosing soft or not chewy ones, such as boiled or cooked vegetables until soft, oranges, papayas, dragon fruit, watermelons, ripe mangoes, ripe bananas, vegetable or fruit smoothies with pulp. etc.
Eat no more than 6 teaspoons of oil and sugar per day, no more than 2 tablespoons of fish sauce or soy sauce per day. It will help prevent obesity, diabetes, high blood pressure and many other diseases in the elderly. In addition, drinking cow’s milk or soy milk is important. (Recommended UHT soy milk because calcium is added as much as calcium in cow’s milk) by taking 1-2 glasses a day will help maintain bone and muscle mass. And being out in the sun sometime between 10:00 AM and 3:00 PM will help your body get enough vitamin D.
Foods for Seniors to Avoid
- hard-to-chew meat or hard vegetables
- Fruits and vegetables that are high in fiber
- Sticky snacks such as wet cement, layered snacks because they get stuck in the throat easily.
- Chinese chives and golden needle mushrooms Because it sticks to the teeth easily, it is difficult to swallow.
- Crunchy snacks such as bread or cookies
- Powdered foods such as milk powder, ground sesame seeds
- various algae, because it is easy to get stuck in the throat
- Fermented food with a strong smell make it easy to choke
- Noodles such as noodles, udon, noodles that have not shorten.
To have good health Must always eat food from all 5 food groups and be hygienic Along with regular exercise to avoid constipation in the elderly or gastrointestinal diseases from low mobility.