When age increases, the needs of nutrition and eating habits all change. Although the basic principles of healthy balanced diet remains the same at age 25 or age 65 years, at every stage of life, we need nutrien-nutrien special. Here are things that must be done at each age stage.
Age 20 - 40 years old
Most of the women aged 20-30 undergo a busy life. Eating healthy often ranks down the list of priorities. National Diet and Nutrition Survey found a high presentation of women for this age who do not get the recommended daily intake for a number of important nutrien, consisting of calcium, folic acid and iron. Only 4% of women aged 19 - 24 years of food to eat 5 fruits and vegetables.
Bones continue to grow until the end of the age 20 years. Lack of calcium in the age of this stage will increase the risk of osteoporosis later in the day. This age group also did not have breakfast, which means that low fiber intake, which can cause diverticular disease.
At this age also often consume high-salt processed foods, which increase the risk of blood pressure problems. Folic acid, especially important for women planning a pregnancy because it helps prevent spina bifida.
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Age 40-50 years old
At this age, many people still ignore health. Healthy eating and sports often be. The increase in age, good nutrition and regular sports become more important. Now is the best time for investment good health for the future. Diet rich antioxidants will help prevent problems such as heart disease, Alzheimer, cataracts, and certain types of cancer.
Excess body weight increase the risk of health problems such as heart disease, diabetes, and osteoarthritis. The long delay it will be more difficult. Prevent increase in body weight before the problems become serious. One of 4 women in the age of 40 years have an iron low reserves which can cause syndrome tired all the time.
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Age 50-60 years
Heart problems such as high cholesterol, blood high-pressure, and type 2 diabetes more common in this age. Low-fat diet, which consists of many fruits and vegetables is the best way to prevent and overcome all these problems.
The decline in estrogen level that accompanies menopause accelerate calcium loss from bones. To overcome this, it is important to eat at least 3 foods low fat, high calcium every day. Sports provide a regular load times such as walk, can help keep bones strong.
At this age, may begin stiff joints and pain. Studies show, the minimum supplement glucasamine added with chandroitin can help ease joint pain and prevent further more damage.
If you do not eat at least 1 food-rich fish oil each day, consider drinking omega-3 supplements to help thin blood and lower the risk of heart attack and stroke.
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Age 60 and above
At the age of increased, occurred various physiological and psychological changes that directly affect the nutrition needs. Body becomes less efficient in the use to absorp and various vitamins and minerals. The use of prescription drugs can reduce the long-term to absorps nutrien particular.
At the same time, many people find, when the older age, appetite down. Because the vitamin and mineral needs remain the same, or in some cases increased, consumption of healthy and nutritious food so even more important.
Digestive problems such as constipation and diverticular disease, more common at this age. High-fiber diet may help, but in addition to increasing fiber intake, should also drink lots of water. If not, fiber will not work. Probiotic some type of yogurt can also help constipation. Select which listed on the name plate, 'increase in intestinal transit time.'
smell and taste become less accurate when the old age. Do not add salt to the food, it is better to use fresh ingredients, spices and other ingredients such as garlic, lemon juice, vinegar and mustard.
Be sure to add a lot of foods that many vitamin B12. If you get a heart attack, increase intake of fish that many oil so that you eat food at least 2 a week. Ask your doctor about fish oil supplements to drink.
Just like as calcium, vitamin D is also important for good bone health. Body can make vitamin D with sunlight action on the skin but the people who are older tend to be rare outside. So make sure the diet contains at least 10 microgram vitamin D.
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Source : translate from AURA , 14 th Edition, April 2009
Age 20 - 40 years old
Most of the women aged 20-30 undergo a busy life. Eating healthy often ranks down the list of priorities. National Diet and Nutrition Survey found a high presentation of women for this age who do not get the recommended daily intake for a number of important nutrien, consisting of calcium, folic acid and iron. Only 4% of women aged 19 - 24 years of food to eat 5 fruits and vegetables.
Bones continue to grow until the end of the age 20 years. Lack of calcium in the age of this stage will increase the risk of osteoporosis later in the day. This age group also did not have breakfast, which means that low fiber intake, which can cause diverticular disease.
At this age also often consume high-salt processed foods, which increase the risk of blood pressure problems. Folic acid, especially important for women planning a pregnancy because it helps prevent spina bifida.
Recommended Get:
- Calcium. To ensure you get the required amount of calcium, 3 food groups to eat dairy products every day (1 food = 200 ml susu, 1 small yogurt pot, 30 grams of cheese). If you do not eat dairy products, add the orange juice fortification calcium.
- Fiber. Provide time for the wheat breakfast cereal with fortification milk scheme and a glass of fruit juice to provide some fiber and important vitamins.
- Low salt. Check the information on the back of the packaging before buying food or ready to eat sandwiches. For main meals, you should eat no more than 2.5 grams of salt (not more than 6 grams a day). If the consume dishes, add extra vegetables.
- Folic acid. Good source of folate, among others, is that breakfast cereal, fortification dark green leaf vegetables, and citrus.
Age 40-50 years old
At this age, many people still ignore health. Healthy eating and sports often be. The increase in age, good nutrition and regular sports become more important. Now is the best time for investment good health for the future. Diet rich antioxidants will help prevent problems such as heart disease, Alzheimer, cataracts, and certain types of cancer.
Excess body weight increase the risk of health problems such as heart disease, diabetes, and osteoarthritis. The long delay it will be more difficult. Prevent increase in body weight before the problems become serious. One of 4 women in the age of 40 years have an iron low reserves which can cause syndrome tired all the time.
Recommended Get:
- Antioxidants. Fruit and vegetables is the best source of antioxidants. Make sure to eat at least 5 different types of food a day produce the good.
- Iron. Liver and fatty meat pea is not the best source of iron is most easily diabsorpsi. Eat at least 2 times a week. No need to eat in large portions. One hundred grams are enough. If not eating meat to recover a breakfast cereal and eating more vegetables green leaves.
Age 50-60 years
Heart problems such as high cholesterol, blood high-pressure, and type 2 diabetes more common in this age. Low-fat diet, which consists of many fruits and vegetables is the best way to prevent and overcome all these problems.
The decline in estrogen level that accompanies menopause accelerate calcium loss from bones. To overcome this, it is important to eat at least 3 foods low fat, high calcium every day. Sports provide a regular load times such as walk, can help keep bones strong.
At this age, may begin stiff joints and pain. Studies show, the minimum supplement glucasamine added with chandroitin can help ease joint pain and prevent further more damage.
If you do not eat at least 1 food-rich fish oil each day, consider drinking omega-3 supplements to help thin blood and lower the risk of heart attack and stroke.
Recommended Get:
- Foods that lower Cholesterol, Check cholesterol level and blood pressure. If high cholesterol, use low cholesterol or yogurt drink.
- Soybean, Eating 25 grams of soy protein a day may help lower blood cholesterol level. Phytochemical in soybean and products made from soybeans, can also help reduce a lot of fun simptom not associated with menopause. Replace chicken with crust. Added milk soybeans that many calcium in the cereal.
- Omega-3 fat, To keep bones and heart healthy, eat salmon rather than canned tuna. Salmon is rich in omega-3 and calcium.
Age 60 and above
At the age of increased, occurred various physiological and psychological changes that directly affect the nutrition needs. Body becomes less efficient in the use to absorp and various vitamins and minerals. The use of prescription drugs can reduce the long-term to absorps nutrien particular.
At the same time, many people find, when the older age, appetite down. Because the vitamin and mineral needs remain the same, or in some cases increased, consumption of healthy and nutritious food so even more important.
Digestive problems such as constipation and diverticular disease, more common at this age. High-fiber diet may help, but in addition to increasing fiber intake, should also drink lots of water. If not, fiber will not work. Probiotic some type of yogurt can also help constipation. Select which listed on the name plate, 'increase in intestinal transit time.'
smell and taste become less accurate when the old age. Do not add salt to the food, it is better to use fresh ingredients, spices and other ingredients such as garlic, lemon juice, vinegar and mustard.
Be sure to add a lot of foods that many vitamin B12. If you get a heart attack, increase intake of fish that many oil so that you eat food at least 2 a week. Ask your doctor about fish oil supplements to drink.
Just like as calcium, vitamin D is also important for good bone health. Body can make vitamin D with sunlight action on the skin but the people who are older tend to be rare outside. So make sure the diet contains at least 10 microgram vitamin D.
Recommended Get:
- Fiber, Select grain cereal for breakfast intact. Many eat fruit and vegetables. Glass of prune juice in the morning can help prevent constipation.
- Vitamin B12, Meat, fish, eggs, dairy products and breakfast cereal that fortification contain vitamin B12.
- Vitamin D, A small amount of vitamin D is found in margarine, eggs, and fish oil rich. Vitamin D can also be made with the action sunlight on the skin. Warm weather, paparkan arms and face the sun at least 20 minutes a day.
Source : translate from AURA , 14 th Edition, April 2009
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