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Age 50 - 60 is a period when human physiology changes a lot. Therefore, nutritional needs during this period will also change, requiring nutritional knowledge to promptly meet. The 50-year-old diet or the 60-year-old diet has important points that need to be changed to ensure health in this age.
1. After 50 years old what should eat and what should abstain?
Entering the age of 50, the body has certain changes, leading to a change in nutritional requirements at this stage. Therefore, if there is a suitable diet for 50 years old, we can improve our health status as well as help the aging process to take place more slowly.
Aging is an inevitable process of life, cannot be prevented, but it is still possible to maintain a healthy aging process if there is a scientific lifestyle, from which the body will remain healthy and keep positive energy as well as dynamism in daily activities. Some factors that can affect the aging process are nutrition, physical activity, medical conditions such as cardiovascular disease, diabetes, cancer, or mental decline. no, social support, frequency of stimulant use, smoking, health care services meet the requirements or not... In which, nutrition plays a very important role. in the healthy aging process, because through a 50-year-old diet and 60-year-old diet can help people in this period can reduce the risk of chronic diseases , diseases related to old age such as muscle loss, osteoporosis, malnutrition, overweight...
Some food groups are indispensable for nutrition for people aged 50 - 60, which are:
Protein: Protein-rich foods are usually lean meat, poultry, fish, tofu, eggs, nuts, milk and dairy products... For normal people, the amount of protein you need to eat. per day is 0.8g per kg of body weight and for people over 50 years old, it is more, specifically about 1.2 - 2.0g per kg of body weight to be healthy and active. People from 50 to 60 years old, if they are not able to get enough protein from such foods, can supplement with protein from functional foods. Fiber: It is necessary to eat a lot of fiber during this period to promote bowel movements and stimulate the digestive system to work better, thereby supporting heart health, slowing down the absorption of sugar and stabilizing blood sugar. , the result will be maintaining a suitable weight. Some foods rich in fiber are green vegetables, fruits, cereals, oats, brown rice, beans... Fiber needs to be loaded into the body every day about 25-38g for women and men.
Chế độ dinh dưỡng cho tuổi 50 cần bổ sung nhiều chất xơ tốt cho hệ tiêu hóa
Calcium: This is a very important mineral to be supplemented during this period because it provides nutrients for organs such as bones, nerves, heart and muscles. Thanks to calcium can prevent osteoporosis. Can supplement calcium by eating more foods such as milk, cheese, yogurt, soy milk... Postmenopausal women need to absorb 1200mg of calcium per day, can be from foods such as: on or can also be supplemented with functional foods. Vitamin D: An important vitamin for bone health and the immune system. If you do not provide enough vitamin D, it can cause mental decline, illness, reduced heart health, depression, osteoporosis, type 2 diabetes, cancer... It is recommended to supplement about 600 IU of vitamin D from after the age of 50 to limit the above medical problems. Omega-3 fatty acids: A diet rich in omega-3 can help improve mental decline, especially Alzheimer's disease, dementia... Some foods contain a lot of omega-3. it's salmon, mackerel, tuna, nuts, oils, seaweed... Vitamin B12: This is an important vitamin in energy metabolism, red blood cell production, DNA repair as well. responsible for the body's immune function. Because after the age of 50, the absorption of vitamin B12 will decline, so it is necessary to add this vitamin in the diet every day. Foods that contain a lot of vitamin B12 are meat, poultry, fish, eggs, milk, and whole grains. The recommended amount of vitamin B12 for people 50 to 60 years old is 2.4 mcg of vitamin B12 per day. Potassium: An electrolyte that needs to be supplemented to prevent life-threatening diseases such as stroke, high blood pressure, heart disease... Potassium is abundant in bananas, durians, grapes, cabbage, potatoes. .. and the amount of potassium needed for people over 50 years old is 2600mg – 3400mg per day for women and men. Antioxidants such as vitamins A, C, E, zinc, copper...: These are substances that neutralize free radicals in the body - the cause of oxidation that leads to the aging process. as well as chronic diseases. Foods that contain antioxidants are fruits, cereals, coffee, tea...
Diet for 50 years old and nutrition for 60 years old need to ensure the basic substances and add supplements such as omega - 3, vitamin B12... Because it is the age of rapid aging process Therefore, maintaining scientific nutrition should be a top priority during this period to protect health.
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References: aarp.org, healthline.com, eatingwell.com, mayoclinic.org
