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Dinh dưỡng cho người già

nutriancan 20.09.2021
0 người theo dõi 1 bình luận 51 bài chia sẻ

Người cao tuổi cần một chính sách dinh dưỡng đa chủng loại và hài hòa để ngăn cản bệnh tật. Nhưng đôi khi họ quên cả ăn, uống nước làm cho tình hình sức khỏe càng kém hơn. vì như vậy, những người ở trong nhà cần ghi chú âu yếm, chăm sóc người cao tuổi. Để người cao tuổi luôn khỏe đẹp, cần chăm chú đến các điều sau.

Cần giảm khẩu phần ăn đối với thời trẻ, đầu tiên là ăn giảm chất đường bột

nhu cầu năng lượng ở người 60 tuổi giảm xuống 20%, ở người trên 70 tuổi thuyên giảm 30% đối với người 25 tuổi. theo nguyện vọng đề xuất của người VN, với người cao tuổi nhu cầu về tài năng là từ 1700-1900 kcal/người/ngày. năng lực từ ngũ cốc cung cấp 68%, lượng chất béo cung ứng 18% & hàm vị đạm cung cấp 14% tổng yêu cầu kĩ năng trong khẩu phần ăn mỗi ngày. Người cao tuổi cần kiểm soát và điều chỉnh chế độ ăn để giữ cân nặng không chuyển biến, để chỉ số BMI từ 18,5-22,9.

Về chính sách ăn của bệnh nhân cao tuổi cần lưu ý: Chia bữa ăn thành nhiều bữa bé dại, tạo không gian sung sướng dễ chịu và thoải mái. khi ăn, cần nhai chậm nhai kỹ đồ ăn. Nên ăn những thức ăn thực vật như: Vừng, lạc, đậu đỗ, rau sạch and hoa quả chín, ăn ít thịt thay vào chỗ này là cá, tôm. chế tao các món hấp, luộc nhừ thay thế sửa chữa những món rán nướng. Nên ăn đổi khác thực đơn thường xuyên, tránh đơn điệu để bữa ăn sẽ ngon hơn. những đồ ăn chế biến mềm, thái bé dại, hầm kỹ để hợp với hàm răng yếu và dễ hệ tiêu hóa. Không ăn quá no, đặc biệt là vào buổi tối, sau khoản thời gian ăn xong xuôi nên ngồi hoặc đi lại & dịch rời nhẹ nhàng trong khoảng 30 phút để giúp dạ dày nhào trộn thức ăn & dễ tiêu.

Giảm thịt, giảm chất béo & giảm muối

Về chất đạm, yêu cầu Protein từ 60-70 gam/ngày, trong các số đó đạm động vật chiếm 30% tổng cộng Protein. Người cao tuổi có hạn ăn thịt, thay vào đó là những món ăn giàu can xi như: Cá, tôm, cua (100 g tép chứa 910 mg can xi, 100 g cua chứa 5040 mg can xi). những Protein thực vật như đậu đỗ, vừng lạc, đậu phụ vì chúng có không ít chất xơ giúp thải lượng Cholesterol. ăn ít các món ăn có khá nhiều Cholesterol như: nội tạng động vật, óc. Nên ăn ít nhất 3 bữa cá/1 tuần, 3 quả trứng/1 tuần và ăn thêm sữa chua (dễ tiêu & bổ ích cho tiêu hóa).

Về chất béo, nên ăn cả dầu thực vật & mỡ động vật, mật độ chất béo thực vật chiếm 35% tổng những chất béo. Dầu thực vật xuất sắc với những người có tăng dần huyết áp, không có Cholesterol và ít Acid béo bão hòa (dưới 40%) hơn mỡ động vật.

Ngoài giảm cơm, người cao tuổi cần để ý giảm thịt, giảm mỡ, giảm đường. Thịt tính bình quân không vượt quá 1,5kg đầu người trong 1 tháng, mỡ/dầu bên dưới 600g, đường dưới 500g.

mặt khác, ăn có hạn các thực phẩm có hàm vị muối cao như những loại dưa cà muối. giảm bớt những đồ ăn, thức uống gây khó ngủ như: cafe, chè đặc. không nên ăn mặn, lượng muối ăn dưới 150g/người/tháng, vì ăn muối nhiều có tương quan đến bệnh huyết áp tăng dần.

Ăn thêm đậu, lạc, vừng và cá

Ở những người có tuổi, tiêu hóa hấp thụ chất đạm đều kém nên dễ xẩy ra triệu chứng thiếu chất đạm. Ở đậu, lạc, vừng & cá có rất nhiều chất đạm, còn mặt khác chúng lại có nhiều chất dầu giúp đề phòng các bệnh về tim mạch. do đó người cao tuổi nên ăn nhiều đồ ăn từ đậu tương như đậu phụ, sữa đậu nành, tào phớ.

Mỗi gia đình nên có 1 lọ vừng lạc để bổ sung cho bữa ăn hàng ngày. Mỗi tuần ăn 2-3 bữa cá. Nên ăn cá nhỏ tuổi, kho nhừ hai lửa để ăn đc cả xương có bổ sung thêm canxi đề chống bệnh xốp xương ở người cao tuổi. Ðậu, lạc, vừng, cá có khả năng phòng, chống những bệnh tim mạch; đậu phụ còn có khả năng phòng chống bệnh ung thư.

Ăn nhiều rau tươi, quả chín

người có tuổi cần ghi chú ăn đủ rau để sở hữu chất xơ kích động nhu động ruột, tránh táo bón. hàm vị xơ trong rau quả còn có khả năng như cái chổi quét hết hàm vị bổ béo thừa xuất kho theo phân, giúp thể chất chống bệnh xơ vữa động mạch. Rau tươi, quả chín còn hỗ trợ hàm lượng dinh dưỡng rất là cần thiết so với người cao tuổi là các vitamin & chất khoáng.

nhu yếu chất xơ 25g/ngày, nhất là chất xơ hòa tan có công dụng làm giảm Cholesterol và đường máu, nó tốt với người tiểu đường, huyết áp tăng. Người cao tuổi hay bị loãng xương & thiếu những Vi-Ta-Min, khoáng chất. Cần ăn những loại rau sạch hoa quả trái cây giàu Vi-Ta-Min and khoáng chất, từng ngày nên ăn 300g rau xanh & 100g hoa quả trái cây.

Uống đủ chuẩn mức nước theo nguyện vọng

Người cao tuổi thường thường uống ít nước do sợ đi đái nhiều, không ngủ được. Nước giúp cho hệ tiêu hóa tốt hơn & sa thải lượng chất cặn bã của thể chất. Uống từ là một.5-2 lít nước/ một ngày, cần chủ động uống nước không chờ khát mới uống. Nên uống nước trà xanh tốt cho tim mạch and các loại thức uống có công dụng an thần như hạt sen, chè ngó sen...

Người cao tuổi nên sinh hoạt đều đặn, ăn, ngủ đúng giờ. để làm chậm công việc lão hóa và gia hạn cân nặng hợp lý bằng sự việc tập luyện thể dục nhẹ dịu mỗi ngày. Mỗi lúc sáng sớm dậy vận động 30 phút, trưa nằm nghỉ hoặc ngủ 15 phút, tối nên đi dạo 30 phút giúp ngủ ngon hơn. Ði bộ là cách chuyển động trông rất nổi bật, phù hợp với người cao tuổi & thậm chí phòng bệnh xơ cứng động mạch máu, & nâng cao chứng trạng đau mỏi xương.

Kết luận, người cao tuổi nên có một chế độ dinh dưỡng hợp lý, niềm tin thoải mái và dễ chịu, triển khai cơ chế hoạt động vừa sức khỏe, hợp với tình hình sức khỏe và tuổi tác của từng người để có tuổi thọ tốt hơn. các thể hiện lão hóa không hề tạm dừng theo khoảng thời hạn, nhưng nếu biết vận dụng số giờ để tập thể dục thì chẳng các tình trạng sức đề kháng của bệnh nhân cao tuổi sẽ nâng cao mà còn khiến cho công việc lão hóa chậm hơn. Ngoài ra, mỗi mái ấm gia đình liên tục phát huy cổ xưa đạo đức dân tộc trong các việc tôn trọng, chăm lo người cao tuổi.

nước ta đang nằm trong top 5 nước nhà có vận tốc già hóa dân cư nhanh nhất thế giới với những tác động trẻ trung và tràn trề sức khỏe so với sự phát triển giá thành - xã hội. Theo hiệu quả điều tra đất nước về người cao tuổi năm 2011 cho biết, hơn 60% số dân cư cao tuổi có sức khỏe yếu hoặc rất yếu cần người âu yếm. những bệnh lâu năm hay gặp mặt phải ở người già là bệnh mạch vành, tăng dần đều huyết áp, đột quỵ, đái tháo đường, bệnh ung thư, ùn tắc mạch phổi, xơ hóa khớp, loãng xương, sa sút trí tuệ... Phải điều trị suốt thời gian sống. cho nên vì thế, việc âu yếm sức khỏe người cao tuổi trong bối cảnh bây giờ rất cần thiết, yên cầu cả cộng đồng phải chung tay vào cuộc, góp thêm phần phát huy tầm quan trọng của bệnh nhân cao tuổi & thích nghi với chu trình già hóa dân số.

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