Nov 16, 2011 Health
, As we get older, the body’s decreased physical and mental performance. Given the risks of various diseases health increased with age, nutritional intake should be more tightly regulated.
Calories and fat must be reduced and some of the essential nutrients the body needs such as calcium , vitamin B12, and vitamin D, should be reproduced. It would be better if a healthy diet starts since his youth.
“These recommendations are aimed at different stages of life and should be started at the age of 30. Why wait until too late?” says Helen Rasmussen, PhD, registered dietitian at the Human Nutrition Research Center on Aging at Tufts University in Boston.
Here’s how and what the body needs when it began to enter old age as quoted from Health.com on Wednesday (16/11/2011):
style=”color:#0000ff;”> 1. Vitamin B12 /> Vitamin B12 is often overlooked, yet these substances needed to produce blood cells and improve brain works. Vitamin B12 is obtained in the body of the animal protein such as eggs or meat.
Vitamin B12 needs to be separated from the protein because it is easily dissolved. Vitamin B12 is not bound to the protein found in fortified cereals and supplements and more easily absorbed by the body. Since the age of 50 years, intake of vitamin B12 should be derived from this type of fortified foods.
Style=”color:#0000ff;”> 2. Eat more bananas /> blood pressure increases with age so that the risk of stroke and heart attack. For that, should reduce the consumption of sodium and potassium multiply. Many hypertension medications have a diuretic effect (urine discard launch) is good for lower levels of sodium and potassium in the body.
“The electrolyte is needed in a certain amount, but needed more potassium than sodium,” says Rasmussen . To meet the needs of potassium, eat fruits and vegetables. Banana is the best option, as well as broccoli and a baked potato with skin.
Style=”color:#0000ff;”> 3. Reduce calories /> “As people age, the body’s metabolic rate slows down, so your calorie intake should be adjusted. No need many calories to move,” Rasmussen said.
In general, people tend to slightly moves when getting older. Extra calories mean extra weight and increased risk of disease heart disease, diabetes, osteoporosis, and osteoarthritis.
Style=”color:#0000ff;”> 4. Replace Salt with Spices /> “The older, the decline in the amount of saliva and the sensitivity of the senses led to some less food is delicious. Do not try to improve the taste by adding salt. There are millions of spices that do not contain sodium that can be enjoyed, “Rasmussen said.
Try flavor and texture of new foods, avoid foods cooked too long so it was not reduced much. Add chili or other spices because it would make more drinking water or milk is good for the body.
Style=”color:#0000ff;”> 5. Drinking more water /> sensitivity decreased sense of taste may from time to time, causing the sensation of thirst. In addition, certain medications can make the body more susceptible to dehydration. That is, greater efforts are needed to ensure adequate intake of fluids.
Institute of Medicine recommends that women drink about 2.2 liters or 9 cups of water a day, and the men drank three liters or 13 cups a day. Limit consumption of coffee, tea, and alcohol. Caffeine and alcohol expedite the disposal of urine so that the risk of causing dehydration.
Style=”color:#0000ff;”> 6. Eat more calcium /> Calcium good for bone and is usually found in dairy products and other foods. Meskipin Thus, sometimes the elderly are not getting sufficient intake because of lactose intolerance tends to increase with age. Adults should get 1,000 milligrams of calcium intake per day. The numbers rose to 1,200 milligrams for women over 50 and men over 70 years.
If not enough calcium from food, supplements can help memnuhinya. Maximum intake of 2500 milligrams of calcium per day for adults or 2,000 milligrams per day for senior citizens over 50 years. More than that could be at risk of kidney stones and disease other.
Style=”color:#0000ff;”> 7. Add vitamin D /> Vitamin D the body needs to absorb and use calcium properly. Unfortunately, natural vitamins derived from the sun can be difficult to obtain depending on the time, place of residence, and what to eat.
“Vitamin D-fortified foods can be helpful but not sufficient,” said Rasmussen. Vitamin D is only soluble in fat. Adults should receive vitamin D intake of 600 international units per day and increase to be 800 after passing the age of 70 years. Maximum intake for adults is 4,000 international units per day. Intake of vitamin D should be obtained from supplements.
Style=”color:#0000ff;”> 8. Consumption of lutein for good vision /> To keep the cataract-related vision faded, began to increase the intake of lutein since middle age. According to some studies, nutrients associated with beta-carotene and vitamin A can help to counteract the decline in brain function.
Lutein can be obtained from foods such as green, leafy vegetables, spinach, broccoli, also from fruits such as grapes, oranges, and can also be obtained from the yolk.
style=”color:#0000ff;”> 9. Prioritizing fiber /> Overall, intake of fiber is the key to normal bowel function and may reduce the risk of inflammation of the digestive organs. In addition, fiber can lower cholesterol and combat rising blood sugar that occurs after eating. Vegetables, fruits, nuts, and seeds may meet this need.
Style=”color:#0000ff;”> 10. Limit saturated fat /> Avoiding foods rich in saturated fats along with the goal of maximizing nutrition and reduce caloric intake. Low-fat products is quite rich in nutrients such as protein and calcium without adding fat or calories as fat found in milk.
Most of the fat in the diet should be fat either elderly, ie polyunsaturated fats and monousaturated derived from foods such as soy and canola oil. This oil can also be a source of vitamin E and K are good.
Style=”color:#0000ff;”> 11. Reduce unhealthy carbs /> Limit foods high in sugar. This rule is very important for seniors who want to maintain healthy weight. Functioning pancreatic insulin pump should be rested and multiply healthy nutritional intake to compensate for each calorie consumed.
Refined carbohydrates like white bread generally lower levels of vitamins and fiber than grains. Choose healthy foods that contain carbohydrate foods such as fruit instead of cake.
Style=”color:#0000ff;”> 12. Smart in choosing supplements /> Food is the best source of nutrients, but it is difficult to get all the body needs such as the recommended amount. For parents, should kosnumsi calcium supplements, vitamin B12, and vitamin D. Do not get too much because it can be dangerous. Talk to your doctor about the proper dose of supplements.
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Sep 24, 2011 Health
New Delhi, food problem facing the world’s population is not just hunger, but also obesity. Even according to the virgins the International Red Cross, the number of obese people are now more than the number of undernourished people.
Disampakan findings in a report released by International Federation of the Red Cross (IFRC) in New Delhi, India recently. The report titled World Disasters Report emphasizes the gap between the poor by the rich.
IFRC noted, last year the number of obese patients worldwide are included in the category of obesity has reached 1.5 billion. This figure is greater than the number of undernourished people in the same period, ie 925 million.
“If 15 percent of people in this world starving while 20 percent were overweight, there must be something wrong here, “said the secretary general of the IFRC, Bekele Geleta as quoted from News24 , on Friday (09/23/2011).
Overweight generally show that food intake too much, but not balanced with enough physical activity. If hunger reflects the low economic status, obesity is often associated with higher economic status.
Reflecting the IFRC report, it is believed that the current problems lies not in the scarcity of food. Production is considered to be sufficient, but its distribution is uneven and sometimes the price is too expensive so it can not reach all walks of life.
In 2011, the IFRC noted global food prices is to increase worldwide. It is feared could trigger a crisis and instability potitik in various countries which would further hardship on its citizens.
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