Nutrition is not about eating to suppress the feeling of hunger or eating whatever you want in the amount you want. It should be known that; The first condition for living well is to eat well. Obesity, diabetes, cardiovascular diseases, osteoporosis, stroke and skeletal-muscular system diseases caused by inadequate, unbalanced and unconscious nutrition are quite common in a significant portion of the elderly population, which is increasing day by day in our country.
Findings obtained from the research. It is stated that humans need nearly 50 types of nutrients... When there is too much or too little intake of the required nutrients, it is possible that growth and development will be hindered or health may deteriorate.
In old age, compared to the adult population. There is a decrease in energy need, but in general the need for nutrients does not decrease; On the contrary, as absorption, digestion and storage abilities weaken with age, the need for nutrients increases. Energy restriction should be achieved by reducing sugary, fatty and pastry foods. In addition, a nutrition program should be organized so that the amount of protein is 15-20% of the daily energy.
All vitamins and minerals should be taken at sufficient levels during the old age. Studies have shown that intake of vitamins B, C, D and E, in particular, has positive effects on the elderly. Due to its antioxidant properties, vitamin E protects cell strength and integrity by preventing the degradation of fats in the cell membrane. Vitamin D is a vitamin that is deficient in 9 out of 10 people in our country due to insufficient sunlight intake, and it is a vitamin that must be supplemented. In addition, since the use of laxatives in elderly individuals who experience constipation due to inactivity and eating habits damages the intestinal flora, the absorption of nutrients is also negatively affected. If the need for calcium, magnesium, phosphorus, zinc and chromium minerals cannot be met, a risky process begins for the elderly.
Points to consider in old age;
- Nutritional diversity should be ensured. , should not be fed a single type of diet. For example, if green leafy vegetables are chosen from the vegetable group in one meal, yellow-red vegetables are chosen in the other meal. A choice should be made from the following.
- At least 3 meals should be eaten, meals should not be skipped, especially breakfast and dinner should not be postponed until late hours.
- Dietary fat should be reduced, deep-frying and roasting should be avoided. Meals should be prepared using boiling, steaming, grilling, steaming or baking methods.
- Adequate amount of liquid should be consumed, and stimulant drinks such as tea and coffee and carbonated soft drinks that cause fluid loss from the body should be avoided. >
- Refined sugars should be avoided and carbohydrates in the natural structure of foods should be preferred.
- A diet rich in fiber should be consumed. Breads should be preferred as whole grain wheat bread, consumption of vegetables and fruits should be increased, legumes should be consumed at least twice a week.
- Care should be taken to consume fish twice a week.
Once a week. At least 3-4 short, 30-minute walks should be taken.
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