Dr. Chen Lianggong, the leading medical expert in Taiwan, combined with the latest research in the past decade to overthrow the old concept, telling you that the age of the ID card can be increased year by year, but the mood of youth and the body stay for many years! From cardiovascular, neurological and mental health, bone and joint muscles, nutrition and physical fitness, endocrine and hormones, vitamins and trace elements, help you age! “Real Age” book review:
Maintain good nutrition and physical fitness
In general, aging itself is a process of gradual malnutrition. There are many reasons for malnutrition. One of them is the decrease in metabolic rate. Many elderly people will say that her appetite is not good and can’t be eaten. Indeed, the metabolic rate of the elderly is about 9-12% less than that of young people. Why is it less? The reason for this is that it can be corrected because it is related to the elderly. It is related to the reduction in muscle mass. The rate of metabolism in our body is derived from the overall muscle mass and exercise volume. During the aging process, many people have muscle dystrophy, and the muscle mass will gradually decrease. When the muscle mass decreases, the metabolic rate also decreases, so it often becomes old. After that, it is easy to move and not want to eat.
If you want to slow down the impact of aging on health, you must operate against the trend, that is, increase muscle mass and continue to exercise. Theoretically, once the muscle mass is increased, the metabolic rate can be relatively maintained, and the metabolic rate can be slowed down. With an appetite, good appetite, spirit, and ability to eat, all aspects of life will gradually improve.
On the other hand, if the basal metabolic rate declines, it is not too tempting to eat, and the functions of sight and hearing are gradually decreasing. The less you move, the less you have an appetite. When you reduce the intake, the type of food will not be the same. Complete, many micronutrients, trace elements will also be lacking. At this time, in addition to the insufficient total amount of nutrients, even the details of the nutrition are not good, so we say that aging itself is gradually malnutrition.
We need to pay special attention to good nutrition. Especially for those who want to have successful aging or healthy aging, especially those with chronic diseases, whether they have good nutrition has been regarded as a key factor in the international geriatrics community. For example, cancer patients, chronic obstructive pneumonia, and people with reduced mobility should pay special attention to nutrition.
Because the nutritional intake of the elderly is generally insufficient, and the appetite is generally declining, it is now important to give appropriate oral nutrient supplements, provided that your overall dietary intake is insufficient or uneven, then you need to strengthen the nutritional integrity. If the elderly do not supplement the nutrition through appropriate methods, it may be difficult to achieve such a positive goal of nutritional integrity, especially those who are already aware of poor nutritional status, relatively weak, have a knife, fall, surgery, etc. .
The protein intake of the elderly is getting more and more important
Since the nutrition of the elderly is very important, what should be added? Let’s compare the nutritional needs of the elderly and young people. The study found that regardless of carbohydrates or fats, the overall demand for healthy elderly and young people is similar, there is nothing special, just pay attention to the total heat. But in particular, the protein intake of the elderly is greatly enhanced, because the intake of enough protein can improve many health problems.
In the past, we recommended more nutrients for the elderly. According to the latest recommendations of the PRO-AGE research team, the average elderly person should consume 1.0 to 1.2 grams of protein per kilogram of body weight per day, but if there is an acute or chronic disease. The elderly may need to increase the intake of 1.2-1.5 grams of protein per kilogram of body weight per person per day. If the elderly suffer from serious diseases, they need to increase the amount of protein per kilogram of body weight per person per day. Except for severe renal insufficiency (the glomerular filtration rate is less than 30ml/min/1.73m2), this recommended amount does not have to be adjusted.
This is a recommended intake, then let’s go back and check, have you ever eaten such a quantity? If you can eat such a quantity, of course, it is good, but honestly, it is not easy. Suppose you are a healthy 60 kg old man. You need to eat about 60-72 grams of protein a day. In terms of the highest proportion of chicken, 100 grams of peeled chicken contains about 24 grams of protein. For every 100 grams of meat, only about 19.6 grams of protein is used. If it is pork, it contains 14.5 grams of protein per 100 grams. If it is a large muscle, it contains about 22.2 grams of protein per 100 grams. In this way, I will eat about two or three hundred grams of chicken a day, about one big boneless chicken. If it is a muscle piece, I have to eat more, but in fact, many elderly people can’t eat that part a day. of.