Old friends, you can eat healthy → by doing so.
There is a positive correlation between high quality protein intake and muscle mass and strength. The protein that the body absorbs from food! It can promote its own muscle protein synthesis. Due to insufficient protein intake, many elderly people consume 2.0 grams of protein per kilogram of body weight per day, preferably half of all protein intake. Protein should be evenly distributed to three meals a day. This can achieve a higher rate of muscle protein synthesis than focusing on a single meal, and increasing omega-3 fatty acid intake for the elderly with muscle loss and impaired muscle function, under the premise of controlling total fat intake. The intake of foods rich in omega-3 fatty acids such as deep-sea fish oil and seafood should be increased, which can significantly improve the muscle strength and muscle protein synthesis ability of the elderly, resulting in underweight and reduced leg strength of the elderly. It is suggested that for the elderly whose serum vitamin D index is lower than the normal range, increasing outdoor activities is also helpful to improve the serum vitamin D level of the elderly.
Some old people think that "it is hard to buy old people to lose weight". They only eat staple food and vegetables instead of meat every day. Is that right? According to the Municipal Health Promotion Center, this is not correct. If there is a problem with the diet, the body will be weak and do not want to eat, resulting in malnutrition, muscle decay, and may also suffer from "myasthenia." How should I eat it? Let's focus on the scientific diet of our elderly friends.
Intake of high quality protein
Protein intake was positively correlated with muscle mass and strength. The protein absorbed by the human body from food can promote its own muscle protein synthesis.
Due to the lack of protein intake, many elderly people lead to a significant decline in muscle mass and strength, limb muscle tissue and even visceral tissue consumption, resulting in the decline of human multi-system function.
Suggestion
01
Healthy elderly, daily protein intake of 1.0-1.2 grams per kilogram of body weight
02
For the elderly with acute and chronic diseases, the daily protein intake is 1.2-1.5 grams per kilogram of body weight.
03
Elderly people with serious illness or malnutrition have a daily protein intake of 2.0 grams per kilogram of body weight.
The proportion of high-quality protein, preferably accounting for half of all protein intake.
In addition, protein should be evenly distributed to three meals a day, which can achieve a higher rate of muscle protein synthesis than concentrating on one meal.
Increase omega-3 fatty acid intake
For the elderly with loss of muscle mass and impaired muscle function, under the premise of controlling total fat intake, the intake of foods rich in omega-3 fatty acids such as deep-sea fish oil and seafood should be increased.
However, it should be noted that the supplement of fish oil alone has no effect, while the supplement of fish oil in strength training can significantly improve the muscle strength and muscle protein synthesis ability of the elderly.
Vitamin D supplementation
Vitamin D deficiency can lead to underweight, reduced leg strength and even increased risk of fracture in the elderly.
It is suggested that the elderly whose serum vitamin D index is lower than the normal range can take vitamin D supplement dose of 15-20 μ g / day.
In addition, increasing outdoor activities also helps to improve the level of serum vitamin D in the elderly and prevent myasthenia.
At the same time, it is recommended to increase the intake of foods with high vitamin D content, such as marine fish, animal liver and egg yolk.
Patients with myasthenia need to increase nutrients and major food sources, as detailed in the table below.
Nutrients
Major sources of food
High quality protein
Beef, pork, mutton and other animal meat
Chicken, duck and other poultry
Fish, shrimp, shellfish and other aquatic products
Milk, yogurt, milk powder, cheese and other dairy products
Soy products such as soybeans, tofu and soy milk
Omega-3 fatty acid
Flaxseed oil, perilla oil, walnut oil, deep-sea fish oil
Deep sea fish such as salmon, herring, anchovies, etc
Vitamin D
The sources of vitamin D in human body mainly include exposure to sunlight through skin or from diet.
Most foods do not contain vitamin D, and a few natural foods contain trace amounts of vitamin D.
Foods fortified with vitamin D contain a certain amount of vitamins
Data: released by Shanghai
Editor: Chen Weiting