Alternative Carbohydrate Sources For Ages 50 And Over

Alternative Carbohydrate Sources For Ages 50 And Over (Freepik Image)

YOGYAKARTA - Stepping on the head of 5 alias fifty years old and over, aka the elderly (elderly), means we must pay attention to alternative carbohydrate sources for ages 50 years and over. Well, this time we will discuss it below, here, see until it's finished, yes!

The reason is, the need for nutrition in people aged 50 years and over must be specific, considering the result of changes in the physiological and psychosocial process as a result of the aging process. Generally, the nutritional needs of the elderly are so influenced by factors:

I. Age

Launching from the Health Office website. Kulonprogo, in the elderly energy and fat needs decreased. After 50 years of age, energy needs decreased by 5% for every 10 years. The need for protein, vitamins and minerals that play a role as cell regeneration and antioxidants to protect body cells from free radicals that can damage cells.

II. Gender

Usually men need more nutrition (especially energy, protein and fat) than in women, because the body shape, muscles and surface area of the male body are wider than that of women. But the need for iron (Fe) in women tends to be greater, because women experience menstruation. In women who have menopause the need for iron (Fe) comes back.

The elderly experience a decrease in physical abilities resulting in a decrease in physical activity so that their energy needs also decrease. A person's nutritional adequacy also relies heavily on work every day: mild, moderate, severe. The greater the work of a person, the greater the nutrition that is needed. The elderly with severe physical employment need more nutrition.

III. Body Posture

Larger posture requires more energy than a smaller posture.

IV. Climate/Air temperature

People living in cold temperatures (pegunungan) need more nutrition to maintain their body temperature.

V. Health Condition (Physical Stress and Psychosocial)

Each person's nutritional needs are not always fixed, but vary according to a person's health condition at a certain time. Physical stress and psychosocial stressors that often occur in the elderly also affect nutritional needs. In the elderly, the rehabilitation period after illness requires adjusting nutritional needs.

VI. Environment

Elderly who are often exposed to pollution-prone environments (factories, industries, etc.) need to find additional supplements that have protein, vitamins, and minerals to protect body cells from radiation impacts.

Carbohydrates are needed to meet energy needs. For the age of 50 years and over, it is recommended to choose complex carbohydrates such as:

Carbohydrates originating from whole grains and nuts function as a source of energy as well as a source of fiber. It is recommended that the elderly reduce consuming simple sugars such as sugar and foam.

Limit Consumption Of Fat And Oil

For the elderly, consuming foods that have high fat is not recommended, because it will increase the risk of forming various degenerative diseases such as high blood pressure, heart, kidney, and others. Good sources of fat are unsaturated fats originating from nuts, avocado, miyak corn, olive oil. Fish oil fat has omega 3, which can lower cholesterol and prevent arthritis, so that it is well consumed by the elderly. Elderly should consume no more than a quarter of the energy needs of fat.

Undergo Physical Activities And Exercise In A Regulated MANNER

In order to maintain fitness, the elderly must always exercise. Physical activity means a lot of role for the elderly. By carrying out physical activities, the elderly can maintain and even increase their health degrees. However, because of the physical limitations it has, adjustments need to be tried in carrying out physical activities every day.

In addition, read also interesting articles related to the elderly: 'Experts Agree to Say That The Elderly Need Us to Be Happy'.

So after knowing the source of alternative carbohydrates for the age of 50 years and over, see other interesting news on VOI.ID, it's time to revolutionize news!