Food is the main factor that helps us to live. Because the body will receive energy and various nutrients from the food that gets into the body. For the elderly which is during the age of 60 years and there is a need for energy to decrease compared to adults due to less muscle mass, have a lower metabolic rate than before, but the need for other nutrients Including vitamins and minerals has not decreased.
It is important to consider the quality of the food by focusing on eating foods that are low in energy but complete with nutrients.
Many elderly people are accustomed to eating as much as they like when they were not yet old. Most of the food is high in LDL (Low-Density Lipoprotein) sugar and sodium. Causes more energy than is necessary can cause health problems as a consequence. Let’s get to know the LDL, sugar, and sodium that are present in any type of food, How to hurt health including recommendations for choosing good food in order to remain a healthy elderly throughout.
LDL (Low-Density Lipoprotein)
Causing the fat to accumulate in the bloodstream, it’s causing high blood cholesterol leading to the occurrence of cardiovascular diseases if you accumulate a lot, in addition, it makes it easy to gain weight. Including indigestion older people should avoid foods that are full of high saturated fats, such as meat fats, coconut milk, and should change to eating foods that are good fats instead, because good fats will help reduce LDL in the body.
Good fats are found in many types of fish, nuts, and grains, avocados, some vegetable oils such as olive oil or mixed oils that have a high proportion of good fatty acids. For good fat content that the elderly should receive each day 30 percent of the energy received per day or about 3 tablespoons of oil.
Sugar is a high energy food. And when the body receives excessive amounts will make the body unable to completely burn. When not entirely consumed Sugar will convert into fat and continue to accumulate in the body and most importantly, the amount of sugar in the diet can lead to diseases such as diabetes, obesity, high blood pressure, coronary artery hyperlipidemia, and heart disease.
Each day, the elderly should not consume more than 6 teaspoons of sugar in addition to the amount of sugar added to the food. The elderly must also be aware of the sugar that is hidden in many foods, including sweets, various sweet drinks such as ice cream, coffee, milk tea, soft drinks and sweet fruits such as ripe mangoes, durian, lychee, longan, etc. should limit the amount to eat no more than 3 tablespoons a day.
Getting too much sodium will accelerate the deterioration of the kidneys faster, causing kidney disease, including high blood pressure and cardiovascular disease, Therefore, the elderly should choose foods that are freshly prepared, unprocessed, such as ham, bacon, canned food, sausages, snacks, fermented foods, beats because, in the process of food processing, large quantities of sodium are added.
However, when cooking your own food, you should limit the number of sauces or switch to low-sodium sauces. To control the maximum amount of sodium received per day more than 2,300 milligrams, or about 6 grams (1 teaspoon) of salt.
What are NCDs or non-communicable diseases?
it is a chronic non-communicable disease group that is not caused by germs and cannot spread from person to person but is a disease caused by lifestyle habits or behavior, such as diseases in the cardiovascular system, high blood pressure, coronary artery disease, stroke, diabetes, various cancers, respiratory disease, kidney disease, obesity, cirrhosis, and dementia.
The elderly should avoid foods that contain large amounts of bad fat, such as foods that are high in sugar and high in sodium will make the elderly healthy, strong, looking fresh, not too old and far from various diseases especially non-communicable diseases (NCDs or non-communicable diseases) such as heart disease, diabetes, high blood pressure, kidney disease. In addition, adequate rest is needed. Light exercise appropriates according to physical conditions.