Elderly People Should Eat To Health?
In the elderly, there is a decrease in gastric secretion, a decrease in the area of absorption in the intestine, a decrease in the amount of liver and secretion function in the liver. This leads to a decrease in absorption that occurs with most of the nutrients we use. Therefore, we need to have complementary solutions.
Age increases but absorption does not increase
The digestion and absorption of nutrients are carried out consistently and solely by the digestive system, an organ system from the mouth to the anus.
We need to know that along with age, the digestive system of the elderly has a significant decline in some functions
Although this change is still considered small, what is happening continuously every day such as digestion, eating and drinking, there are cumulative changes of great resonance.
For example, the amount of acid secreted by the stomach, this acid level decreases as we age. It is seen that stomach acid is reduced by 31% by the age of 60
Besides, it is also seen that the small intestine muscles decrease relative movement. Blood circulation through the digestive system is also reduced when we reach old age.
Performing measurement studies, it is estimated that the total amount of circulating blood through this digestive system decreases by up to 30% compared to the volume of circulating blood in childhood.
Also from nutrition studies, a decrease in the area of intestinal absorption, a decrease in the amount and function of secretion in the liver was observed. This leads to a decrease in absorption that occurs with most nutrients (protein, sugar, fat and micronutrients).
So what should the elderly eat to ensure health?
The older you get, the more you need to eat
What should the elderly eat to be easily absorbed?
With changes in the elderly, we should make appropriate adjustments to increase the appetite so we need to pay attention to feeding to ensure the nutritional goal.
The first thing to remember is to ensure a complete and balanced diet
We need to eat enough in quantity and variety such as carbohydrates, protein, fat, micronutrients ...
Be aware, carbohydrates are found in cereal foods, rice, porridge, pho, vermicelli and noodles.
Proteins are found in foods of animal origin such as pork, chicken, beef, fish, shrimp, eggs, milk and other high-protein plant foods like beans, peanuts, and sesame. Fat is rich in vegetable oils such as sesame oil, soybean oil, coconut oil, sunflower ...
Micronutrients are found in many vegetables such as cabbage, water spinach, shrimps, chayote, kohlrabi, oranges, tangerines, watermelons, and mangoes.
The second thing to consider is that the food should be well cooked and, if possible, chopped. This is very important because the mechanical activity of crushing food in the elderly decreases, the amount of saliva decreases.
If these things are not done well, the elderly not only do not like to eat but also difficult to put food into the stomach. Assuming that it is taken into the stomach, the reduced amount of stomach acid makes it difficult to split food into small pieces to perform absorption.
So to be easily absorbed and absorbed digestive enzymes, we should cook and shred food. For example, casseroles usually leave pieces of meat like matchboxes but for the elderly, they should only be 1/6 or 1/8 size. This size is easier to eat and more easily digested.
The third thing is that the elderly suffer from reduced absorption of some important micronutrients like vitamin D, vitamin B12 and folic acid.
These micronutrients work well with the skeletal system and hematopoietic organs. So when providing nutrients, we need to pay attention to the foods rich in them to strengthen these micronutrients for the body. Cauliflower, mushrooms are also recommended foods.
Also do not forget to help elderly people sunbathe because this will improve health significantly. It is both good for bones and good for the immune system, while also providing mental comfort. The first rays of the day and the last sunny hours are the best.
Elderly people need vitamin and fiber supplements
Because of the decreased mobility of the digestive system in the elderly, it is necessary to add fiber to the diet by adding fruits and vegetables to avoid intestinal diseases such as constipation, hemorrhoids .
... For normal people, the amount of vegetables and fruits is about 500g, so for the elderly, this amount should be maintained and increased.
In addition, it is necessary to reduce the amount of animal protein in meats and replace it with shrimp, fish and milk. Only eat less than 150g of meat in a day./..
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