età you should follow a diet to stay not only in shape, but also in health. This factor becomes even more crucial when we enter the third età. The diet of the third età, in fact, must be highly balanced and designed to help fight and prevent diseases and disorders that can often arise in the quest’età.
Not only that, but also the small or large aches and pains that you may experience with l’avanzar dell’età can be improved thanks to’power. The first important thing to stress is that the energy requirements the daily elder, compared to those of a person who is very più young, are reduced by an average of 20-30%. Thereò you è due to the fact that the metabolism basal at a certain age decreases. with it also the motion, and l’activityà physics and as a result the calories.
Seniors: which diet to follow?
What’è right diet for an elderly person. An elderly person first of all will haveà be very careful thereò that consumes, always choosing foods that are light, easily digestible and particularly rich in vitamins. Furthermore, they must be limited to foods rich in fat and sugar.
The proteins instead must be ingested by the consumption of fish and milk, it is in fact food less fatty compared to others that contain the protein i.e. eggs and cheese which should be consumed in a moderate manner. Also pay attention to the fat, the daily consumption of the latter should not exceed 45-60 g per day.
Other foods to be eaten for elderly people are carbohydrates, better if whole, sinceè rich in large qualityà, and the fibers that help to regulate the’intestine.
Calculate the calorie requirement in the elderly
The demand daily calorie intake of an individual, scientifically, must be calculated by the formula of Harris-Benedict. The result must be added a 30% in the event you practice it a’activitiesà physics moderate type, a 50% in the event you practice a’activitiesà constant, and a 100% of calories in the event you play a’activitiesà competitive and very intense.
with regard To women, the daily energy expenditure is equal to 655 + (9.6 x weight) + (1.8 x height) – (4.7 x age) while for men is 66 + (13.7 x weight) + (5 x height) – (6.8 x age). The key thing for older people is to consume a variety; and amounts and categories of proteins that possess a high biological value, but also the calcium and vitamins.