Diet without salt, reduction of input caloricAll these ideas lead seniors to a poor diet. It is generally accepted that when candles are blown over the years, the desire to eat increases. We have selected some representations food with different types of advice that will help us maintain a healthy life.
Difficult to grow old without gaining weight
This is true. The reduction of exercise physical, accompanied by less muscle production as well as an increasingly deficient venous circulation, facilitates the storage of fat to the detriment of muscle mass. This problem mostly affects women after 50 years of age, due to hormonal changes related to menopause. Result, a not always aesthetic increase in the waist and a unavoidable weight gain in case of not placing order immediately.
Precautions
Menus rich in nutrients essential made from fruits and vegetables, meat, fish and eggs. Industrial cooked dishes, normally poor from a nutritional point of view, should be avoided as much as possible. And the consumption of foods fatty and sugary such as pastries, fried foods and sodas.
The older you get, the greater the restrictions
This is false. After age 60, for the same effort, such as climbing stairs, it is necessary to eat more Calories than a person of equivalent weight, but younger. The reason is a lower metabolic performance of foods related to a absorption intestinal less effective. After a certain age, it is essential to increase an energy intake of 20% instead of reducing it.
Precautions
They must be eaten proteins animals, fruits and vegetables every day. Likewise, the intake of starches should be respected on a daily basis. To do this, potatoes, pasta, rice, lentils, chickpeas, beans should be included in the menu. Legumes provide potassium, whose power alkalizing preserves muscle mass.
Have a dairy per meal
This is true, because the person over 60 years of age has greater needs in football due to the fact of a less efficient intestinal absorption. Therefore, more calcium must be assimilated to maintain bone mass.
Precautions
Consume a dairy at every meal including snack. A yogurt actually provides 150 milligrams of calcium. You should also drink water rich in calcium.