Nordic walking increases energy consumption by 45 percent and is indicated for excess weight, it is good for the joints and leads the body in tone. Photo: “RG”
The elderly are susceptible to all sorts of diseases. But older is not afraid – some even believe that they can eat and drink whatever you want, because the body already nothing will hurt you. In fact, it turns out that every pensioner there are risk factors, to fend off which is not: more expensive.
According to experts of the UN, older people are citizens over the age of 60 years. Sign of aging including the appearance of considered risk factors. Because of this, it is possible to divide the elderly into groups, to understand for whom which diet is more suitable and, more importantly, is it possible to go on a diet after 60.
As told to “Rossiyskaya Gazeta” leading researcher of the Department of healthy nutrition, Institute of nutrition, Professor Alla Pogozheva, the first category – people with cardiovascular disease, the second with diseases of the gastrointestinal tract (cholecystitis, peptic ulcer), the third violation of microbial imbalance (dysbiosis).
According to statistics, about 75 percent of older people have certain eating disorders: every fifth systematically overeat, and 60 percent eat irrational, and often this sin men. This is reflected in the prevalence in their diets of meat and pastry products with a high content of animal fat, sweets, muffins and insufficient consumption of dairy products, fish, vegetables and fruits.
General advice for all categories – take enough antioxidants to live longer. Basically antioxidants found in vegetables and fruits, so these products should be daily on the dining table, he said.
If you want chocolate, it is best to replace them with dried fruits. Eat soaked prunes, dried apricots or raisins. The norm of consumption per day is 50 grams. If there is excess weight and the accompanying diabetes, it is better to buy unsweetened fruit, such as apples. They can be baked in the oven and add a little jam or honey.
Definitely on everyday meal should be vegetable salads. However, the body of older people may not always perceive the raw vegetables and fruit, and vinaigrette in the form of mayonnaise make this salad more heavy for the digestion, warns the Alla Pogozheva. Therefore it is better to use vegetable oil. The normal filling for one person – no more than a tablespoon.
In diseases of the gastrointestinal tract from the diet should exclude fried food, otherwise the next day will be uncomfortable. Now many have a slow cooker, cook for a couple almost all – meat and fish. One of the good options – chicken breast in breadcrumbs. In principle, you can eat beef, veal, lamb, but you want to exclude pork, says Alla Pogozheva.
Seafood is rich in iodine, which has a positive effect on the vascular wall. First place in the level of benefits for the body – seaweed. You can make a salad from canned cabbage and salt it does not need. Norm per day is 100 grams. This product is useful for the fact that it has components that prevent the formation of blood clots. Contraindications – increased thyroid function and exacerbation of chronic diseases of the gastrointestinal tract.
But after meeting with hotcakes and grandchildren feel better, always stocked multienzyme preparations. “Do unloading of lean meat and fish, combine it with walks in a reasonable amount depending on opportunities,” says Alla Pogozheva.
“For older people I would highly recommend moderate aerobic exercise, namely walking outdoors, supports the head of the physiotherapy Department of the clinic of medical nutrition Galina Engelhardt. – Be careful: if the elderly person is overweight, that long walks can cause pain in the joints and spine.”
In this case it is better to Nordic walking. It is perfect for elderly: all the movements are very natural, there are no requirements for the level of training. It increases the energy consumption by 45% and is indicated for excess weight, and also has a beneficial effect on the joints and overall health.
And finally – the most enjoyable way to bring the body in tone. Talking about the hot tub. Remember that the elderly cannot fully dive into it – the area above the breast should be above the water surface, so as not to overload the heart. Take a bath in the afternoon, for 5-10 minutes, and then sleep will be calm.
If you’ve never tried to lie in a warm bath or haven’t done, it is better to first soak to 5 minutes, and after a few sessions to increase the duration to 15-20 minutes. The recommended water temperature up to 37 degrees.
Menu
How many servings of foods you need to eat throughout the day
5-6 servings of bread, cereal, rice or pasta. One serving equals one slice of bread, 30 g ready-to-eat cereal (about 1 Cup) or Cup cooked cereal, rice or pasta.
2-2,5 servings of vegetables. One serving equals 1 Cup of fresh vegetables or a Cup of chopped vegetables, cooked or fresh.
1.5 to 2 servings of fruit. One serving equals 1 medium piece of fruit that you prefer: Apple, banana, orange, Cup chopped fresh, cooked or canned fruit. Cup of dried fruit or Cup of fruit juice.
3 servings of milk, yogurt or cheese. One serving equals 1 Cup milk or yogurt, 45g natural cheese, such as cheddar or mozzarella.
1.5 to 2 servings of meat, poultry, fish, dry beans, eggs and nuts. One serving equals 60-90 g cooked meat, poultry or fish, you should eat no more than 150-200 grams a day. One Cup of beans, 2 eggs, 4 tablespoons of peanut butter or Cup of nuts (one serving).
Alexander Vozdvizhensky
