Open a source of food for the elderly according to nutritional principles, protein, calcium, vitamins, good health, ideas for buying food to give to the elderly, for the festival
April 13 is not only the Thai Songkran Day but also the National Elderly Day, which is the age when they must receive proper nutrition. Eating healthy food and having regular physical activities are important for all ages. However, as we age, our bodies change, making certain nutrients more necessary for the body. In order for the health of the elderly to remain strong and healthy, สมัคร UFABET วันนี้ รับเครดิตฟรีสำหรับสมาชิกใหม่ there are recommendations to increase the consumption of the following nutrients:
Nutrition for the elderly
Adequate protein helps slow down muscle loss.
Gaining muscle mass helps maintain quality of life and physical strength, boosts immune function, and reduces illness time. Older adults without chronic kidney disease should consume about 1-1.2 grams of protein per kilogram of body weight per day.
Easily digestible protein sources such as fish, tofu, and various dried beans such as soybeans, chickpeas, mung beans, and red beans because they not only provide high protein and are easy to digest, but beans also contain isoflavones, which are antioxidants that help reduce the incidence of chronic diseases such as cardiovascular disease, breast cancer, and prostate cancer, as well as reducing postmenopausal symptoms in women.
Calcium and vitamin D help strengthen bones.
Older adults need at least 1,000 milligrams more calcium per day to maintain bone mass.
Foods that are sources of calcium include firm tofu, green leafy vegetables, fish with cartilage, or foods that are fortified with calcium, such as soy milk and plant-based yogurt. If the intake from food is insufficient, some elderly people may choose to take calcium supplements. In order to make calcium absorption more effective, the body needs sufficient vitamin D. Therefore, the elderly should go out to receive gentle sunlight in the morning or evening for about 10-15 minutes per day, along with eating fish and mushrooms, which are sources of vitamin D. However, the elderly should consult a doctor to check their vitamin D levels and receive appropriate vitamin D supplements.
Vitamin B12 for complete red blood cell development
It is involved in the functioning of the nervous system, the process of red blood cell production, and DNA synthesis. As a result of aging and taking certain medications, the elderly have a reduced absorption of vitamin B12.
Easily digestible sources of vitamin B12 suitable for older adults include fish, eggs, nutritional yeast, tempeh, seaweed, or foods fortified with vitamin B12 such as plant-based milk and breakfast cereals.
Potassium helps maintain blood pressure.
Consuming enough potassium, along with controlling sodium in food, helps reduce the risk of high blood pressure. Vegetables, fruits, nuts, and dried beans are all sources of potassium. The elderly should avoid eating processed foods because in addition to being high in sodium, potassium levels are also reduced by the manufacturing process. Focus on eating foods that are not too spicy, made from natural ingredients, and reduce the addition of seasonings, along with taking care of your weight, to control blood pressure levels to be in the appropriate range.
Dietary fiber reduces the risk of NCDs.
Regular dietary fiber reduces the risk of heart disease and type 2 diabetes and helps with regular bowel movements. Many older people do not eat enough fiber due to dental problems. Therefore, it is important to eat easily digestible fiber such as whole grain rice, various types of boiled beans, and soft vegetables and fruits. Today, there is a more convenient option, such as fiber drink mixes, to ensure that you get enough fiber every day.