Nutrition Board of the centenarians club # 171; Active Aging # 187; MSU These recommendations should result in no cuts, which makes the http://. One note - the recommended approximate the menu should only be provisional, some rapper. example, and no more. Because the best rule here is the golden rule in Bernard ShouThe golden rule is that there are no golden rules.
Now more than ever are great differences of opinion among experts on nutrition. Food is necessary as a building material energetic material. Over seventy years of life a person eats about 100,000 pounds of food and food spends about 6 years.
After 40 years you need to get up from the table a little bit hungry. There is a need to slowly, chewing food thoroughly. You can not eat cold food, load up to satiety, to start meal in a state of exhaustion - it is recommended to rest before and after meals.
In old age (the second youth 60-90 years old - according to uvenology) recommended four meals, and at certain times. First breakfast in 8-9 hours includes 25-30% of the daily diet, lunch in 12-14 hours - 10-15, 17-18 in the lunch hours - 45-50, 20-21 in the dinner hour - 10-20%.
If an elderly person genetically predisposed to gain weight, better eat 5-6 times a day, but little by little, low-calorie - at small intervals between meals reduces appetite.
Supper should be at least 2-3 hours before bedtime. Late dinner deprives secretory apparatus of rest, which leads to stress and exhaustion of the digestive glands. Dinner should be light - a glass of milk, kefir, yogurt, tomato or fruit juice, fresh fruit and berries.
Drinking tea or coffee should not be, because they excite the nervous system and disrupt sleep.
Which of the same foods you need to be to live long?
Vegetarians believe that life should eat only vegetarian food, then you will live a long time. Moderate vegetarians believe that as long as the person grows and grows until he is 24, he should consume a mixed diet - dairy, meat, vegetable. Was 24 years old - to move only in plant foods.
Third, the core group of scientists convinced that the meat and dairy foods in combination with plant needed at every stage of life.
Academician AA Pokrovsky said: Proteins are the basis of the structural elements of cells and tissues. With the implementation of key proteins associated manifestations of life: metabolism, contractility, irritability, ability to grow, reproduce, and even the highest form of motion of matter - thinking. According to recent reports, a sufficient amount of protein in the diet increases resistance to stress, which may be the cause of many human diseases.
During the life of the protein consumed. It can not be synthesized in the body and replaced with other nutrients, therefore, if we do not replenish its stocks from the outside, a man grows old and dies prematurely.
Necessary for the person and fats - the basic energy for the body material. An important role in human nutrition play carbohydrates - digestible energy material contained in plant foods: cereals, bread, potatoes, baked dishes, sugar, honey, jam, the berries and fruits. Daily amount of carbohydrates - 450-500 grams.
When excess carbohydrates used some of them converted into fat and deposited in the form of excess fat.
Essential for the body and minerals that make up the many hormones, proteins, lipids and play a role in the nervous system, etc.
Of great importance for the normal functioning of the body are vitamins. With their lack or absence of vitamin deficiency develops. Now there are more than 80 different vitamins. Of these, the most essential for human vitamins A, B1, B12 and PP, C, D, E, K.
Man mental work during the day should get 100-120 grams of protein (420 calories), 90-100 grams of fat (900 calories), 450-500 grams of carbohydrates (1680 calories).
In normal physical activity expended 3,500 calories during intense - 5000-6000. Due to the decrease in the elderly assimilating food processes need to have them reduced calorie 2300-2600. Must be rationally balance the power in accordance with the age, metabolism and energy expenditure of the body.
Protein is found in meat, fish, milk and dairy products in the eggs, to a lesser extent - in potatoes, cabbage, buckwheat, rice, beans, mushrooms, etc. But the vegetable proteins do not contain the entire set of amino acids needed by humans. Therefore, plant products must be combined with the animals.
Given a protein deficiency in older people (second youth by uvenology) people, the total amount of protein in their daily diet should be about 1.5 grams per kilogram of ideal weight.
Useful marine and ocean fish, which contains not only protein containing all the essential amino acids, but also trace elements, vitamins, a large amount of iodine, which has therapeutic and preventive action and prevents the development of atherosclerosis.
Fermented foods have a beneficial effect on the body - stimulating the secretory activity of the stomach, prevent putrefaction in the intestines and normalize peristalsis, good for the nervous system and metabolism.
Mechnikov believed that one of the causes of aging are poisons produced in the intestine as a result of vital activity of putrefying bacteria. The acidic environment is unfavorable to them. Therefore, the scientist offered to drive the body bacteria lactic acid fermentation, which are contained in yogurt, buttermilk, etc.
Fats are an essential component of food.
The most useful animal fats rich in lipoids and vitamins A and D (butter, kidney, liver, bone fat, egg yolk). But they contain cholesterol, which contributes to excess atherosclerosis. Therefore RDA fat (70-80 grams) should be one third of vegetable oils, preferably consisting of unsaturated fatty acids having anti-sclerotic effect and enabling the oxidation processes in the body.
Vegetable oils - corn, cottonseed, sunflower - contain no cholesterol and are composed of phosphatides, which have beneficial effects on lipid metabolism. Vegetable oils should be eaten at every age, every day, all year round.
It is advisable to include in the diet of vinaigrettes and salads dressed with unrefined vegetable oil.
Older people are encouraged to consume carbohydrates that contain plant fiber (rye bread, bread from wheat flour, vegetables, fruits). They help to normalize bowel function, prevent obesity and atherosclerosis.
A good nutritional and medicinal product is honey. It is completely absorbed by the body. Avicenna said: If you want to live long and keep youth, make sure you eat honey, especially with crushed walnuts.
If elevated levels of cholesterol in the blood is especially useful with honey cream cheese. Honey has a mild laxative effect, has a beneficial effect on the body for sleep, strengthens manhood.
Need to eat foods rich in minerals: greens, vegetables, fruits, various fruit juices.
