Older men and women need a special diet as for weight loss and better health. In addition, it stops aging.
1 General guidelines for pensioners
2 What, how and when to eat for the elderly
3 Rules of the Tibetan diet for each day
4 Menu for a week for the elderly
General advice for seniors
For the elderly usually the daily diet must be less because they gain weight faster. The diet should be varied. Many are trying to add more olive oil as a prevention against atherosclerosis, but there are other great oils such as corn, conallen, sunflower, which also have similar properties, reports Rus.Media.
Almost any vegetable cold pressed oil normalizes the metabolism of lipids and unsaturated fatty acids contained in the oil help remove cholesterol and are not allowed to form holesterinove deposits. However, too lean on oil is also not necessary, as too much oil can speed up the aging process. Through the same polyunsaturated fatty acids. Therefore, oil should be consumed about 30 grams per day.
Some special products should not be scrapped, unless a doctor has told you otherwise. For example, did you know that a few years ago the elderly recommended to exclude eggs through the amount of cholesterol in them? But it is now known that they are an important part in the distribution of the same cholesterol, so 2-3 eggs a week will not hurt you.
In addition to hormonal effects on the body, also affect the completeness and basic aging of the intestine. Imagine it becomes more putrefactive bacteria, as unpleasant as it may sound. Through them the not so good vitamins are synthesized by microflora are not so well, disinfects, worse cholesterol excreted, and there are fatty acids of a different kind, which are similar to the carcinogens. For the normalization of the bowel is usually used kislomolochny and vegetable products. Eat more beans, grains, vegetables and fruits.
With the meat a slightly different story. Its often better to replace the fish, since it has more of eicosapentaenoic acid, and it reduces shortest blood.
Also in the daily menu included onions and garlic, they lower cholesterol and delay the development of various tumors. By the way, it turns out that the latter properties have a lot of other vegetables yellow. So the carrots should eat more often.
This seems crazy, but even the most ordinary food can have anti-aging properties. Much younger you will not, but to delay aging will be able to accurately. Some of these magical ingredients is the antioxidants. These include:
Amino acids – cysteine and glutamic acid
Vitamins A, E, C, K, P, St.
Minerals – zinc, copper, magnesium and iron.
Most of the antioxidants in green tea, herbs, apples and grapes.
What, how and when is the elderly
The main purpose of nutrition is not weight loss and improve health. Here is weight loss as a pleasant side effect. Why the elderly need a special diet? And because one of the first digestive organs wear out. It is not only old age and ill-considered nutrition harmful foods throughout life. Now habits are hard to change, but if you want longer to be healthy, try this experience.
You’re probably used to eating fried and stewed meat, meatballs and eat them with porridge. But in fact, it is known that meat, fish is better to cook and consume with vegetable side dishes. The best sources of protein in your age, will lean fish and meat, and cheese, about 50-60 grams per day. By the way, fish and seafood, seaweed, eggs also help in the fight against atherosclerosis, and vegetable oil.
Soups chicken and beef broth, as well as the ears several times a week, but not more, better replace them with vegetable broth. You should try to eat fewer foods with animal fat, such as loin, ham, kidneys, and brain.
Have a sweet tooth? Then bad news for you. Sugar for a day, there are only 4 teaspoons is about 30 grams. Honey can twice. But, in order to ensure proper functioning of the body and joint health, reduce the salt to just one teaspoon.
Dishes from cereals and legumes have to be in the diet, if there are no contraindications. But the bread is better to take the rye, yesterday would be even better. However, it can only be 200 g per day. If you want to eat, it is better to use the fruit. By the way, snacks needs to be as to eat 5 times a day, gradually.
You probably noticed that in the winter you and other older people is much more complicated: somnolence, dizzy, you are constantly annoyed and hurt. All due to lack of vitamin C. It can easily be put into the body by eating fresh vegetables, potatoes, greens, sauerkraut and onions.
Here, we discuss the most studied processes of the body, and how they can be influenced by correct diet. But there are also other methods, for example, the Tibetan diet. About her can be read in the case if you are too lazy to deal with “time elements” and similar terms.
Rules of the Tibetan diet for each day
Be sure before you start to follow these rules, consult your doctor. Diet does not fit all.
Try to eat something spicy, pepper you need to add quite a bit
Fruits, sweets, it is better closer to lunch.
Vegetables are very long and are hard to digest so it is better to boil, bake or cook for a couple.
According to this diet you should drink water only raw, because it is believed that the water long boiled becomes more difficult. In this case it is better to drink warm or room temperature during the food, and spicy food drink cool boiled.
The tea you can drink only light, not strong.
White bread is too heavy, in General, any bread made with yeast, is undesirable.
Of beans is better to choose large, and lentils and peas to exclude.
Sour, pickled and canned can be eaten only very occasionally, because it weakens digestion.
The weekly menu for elderly
The menu is designed for 7 days, you can start at any time, and the output of such a diet is not needed. It will become a way of eating forever, but it will help for weight loss and health.
Breakfast: boiled fish with vegetables and green tea. Lunch: boiled meat with fresh vegetable salad, vegetable soup and fruit. Dinner: casserole of cheese and carrots, yogurt.
Breakfast: buckwheat and a little cooked beef, herbal tea and cucumbers. Lunch: apples, baked in the oven and soup. Dinner: unsweetened yogurt, cottage cheese with raisins and green tea.
Breakfast: omelette steam of tea and peas. Lunch: Fish, baked with potatoes, cucumber salad and cabbage, fruits. Dinner: vegetable stew, Apple and tea.
Breakfast: steamed meatballs and the tomato salad with onions and homemade vegetable oil. Lunch: vegetable soup, a piece of cake. Dinner: casserole with cottage cheese and apples, mint tea.
Breakfast: oatmeal, grilled cheese, green tea. Lunch: roast with lean meat and fruit. Dinner: soft chicken liver with mashed potatoes, chamomile tea with honey.
Breakfast: porridge with sticky rice, a sandwich with butter and cheese, tea with bergamot. Lunch: steamed veggies, steam white fish, orange. Dinner: pumpkin pancakes, sour cream, yogurt.
Breakfast: boiled eggs, salad with tomatoes and cucumbers, cheese and tea. Lunch: boiled chicken breast, salad, banana. Dinner: mashed with cream cheese and fruit, herbal tea.