Aging is a natural, biologically regular process. It is based on slowing down a number of physiological and biochemical reactions, reducing resistance to external factors, etc. Elderly people experience suppression of all body systems, including the digestive system. However, the aging process can be slowed down or accelerated through nutrition. Energy value
According to age classification, the elderly are divided into three groups:
Aging is a natural, biologically regular process. It is based on slowing down a number of physiological and biochemical reactions, reducing resistance to external factors, etc.
Suppression of all body systems, including the digestive system, is observed.
However, first of all, the work of the cardiovascular system deteriorates in elderly people . Atherosclerosis occurs and develops: a disease in which there is thickening of the walls of blood vessels, loss of their elasticity and the appearance of fragility.
However, the aging process can be slowed down or accelerated due to nutrition :
The energy value of the diet of the elderly should be 2500-2600 kcal/day. Fat and sugar intake is limited.
Proteins, fats and carbohydratesFor the elderly , in accordance with physiological needs, the amount of proteins for men under 75 is 69 g, over 75 — 60 g. For women — 63 and 57 g, respectively. In terms of 1 kg of body weight, the need for proteins is 1-1.3 g. Including them in the diet of the elderly leads to the development of atherosclerosis and overloading of the liver and kidneys.
Low-fat dairy and fish products, as well as seafood, are recommended in the diet . The need for fats for the elderly is 77 g for men 60-74 years old and 67 g for men 75 and older, for women, respectively — 70 and 63. The proportion of fats of vegetable origin should be at least 30% to fully provide the body with polyunsaturated fatty acids. The introduction of oleic and linoleic fatty acids into the diet (olive oil, seafood, linseed and hemp oils) reduces blood viscosity, prevents blood clots, and reduces the risk of developing cardiovascular diseases. Foods with a high fat content should be excluded from the diet of the elderly .
Carbohydrates, as the main source of energy, should make up 50-55% of the total caloric content of the diet . The daily requirement of carbohydrates for the elderly is 333 g for 60-74 years and 290 g for 75 and older men, and 305 and 275 g for women, respectively. The share of simple sugars in the elderly should not exceed 10-15% of the total amount of carbohydrates. Their excess can lead to an increase in the synthesis of cholesterol in the liver, an increase in blood sugar and the risk of developing cancer. For the elderly, it is recommended to include in the dieta sufficient amount of fiber and other complex carbohydrates. A sufficient amount of dietary fiber stimulates intestinal peristalsis, the formation of useful intestinal microflora, and the prevention of oncological diseases.
Mineral substances
With age, the human body accumulates a large amount of mineral substances, in particular, Ca salts. They are deposited on the walls of blood vessels, joints, disrupting their mobility. Along with this, the concentration of mineral substances decreases in some tissues. Often in the elderly there is an easy return of calcium from the bones.
Also, in old age , in particular, in women, iron deficiency is observed. Another threat is dehydration caused by lack of fluid or potassium intake.
VitaminsIn the nutrition of the elderly, vitamins are of particular importance, in particular, those with antisclerotic, hypotensive (lowering blood pressure), lipotropic and antioxidant effects.
Among these vitamins, you can highlight vitamins B6, PP, folic acid, vitamin E, carotene. In old age, it is necessary to constantly maintain the physiological level of vitamin C in the body, as it stimulates redox processes, normalizes metabolism, slows down the aging process, has a lipotropic effect, and promotes iron absorption.
Cases of polyhypovitaminosis (deficiency of several vitamins) are often observed in the elderly . To compensate for vitamin deficiency, it is necessary to take care of a balanced diet , in some cases the use of vitamin complexes is recommended.
Diet is especially important for elderly people . Since at this age, the body's adaptive capacity decreases, which can cause uncoordinated work of regulatory mechanisms that ensure the relative constancy of nutrients in the blood.
Rational nutrition for the elderly prevents the progression caused by the aging process of the enzymatic and excretory functions of the digestive glands. It is recommended to eat four times a day , eating at the same time, which contributes to high digestibility.
Increasing the frequency or number of meals suppresses the excitability of the food center and reduces appetite. If there is a tendency to obesity and an increased appetite, it is appropriate to eat 5 times a day. This diet is recommended for all categories of elderly people .
The following energy distribution options for four meals are recommended :
If there is a tendency to obesity and an increase in the frequency of meals, a relatively even distribution of the energy value of the diet during the day is recommended, or additional meals are provided - compote, kefir or fruit - between the main meals, and also before bedtime.
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The rational organization of nutrition for the elderly has a positive effect on metabolism, supports normal working capacity and health.