Njengoba ukhula, ukudla okunempilo kuba okubaluleke kakhulu. Ngoba ukuntuleka kokudla okunomsoco kungenzeka. Izinga lempilo lingase lehle. Lokhu kunomthelela omubi empilweni.Kunamaphuzu okumele acatshangelwe ukuze kunqandwe ukushoda kwezakhamzimba okuhlobene neminyaka. Isibonelo, ukudla ukudla okunomsoco kanye nokuthatha izithasiselo ezinomsoco ezifanele... Izinto ezithinta ukondleka kwabantu abadala nezinto okufanele uzazi...
Izinto ezithinta ukondleka kwabantu abadala
Ingabe ukuguga kuthinta izidingo zokudla okunomsoco??
- Ukuguga kubangela izinguquko ezihlukahlukene emzimbeni njengokuncipha kwemisipha, ukuncipha kwesikhumba, nokuncipha kwe-asidi esiswini.
- Isibonelo, i-asidi ephansi yesisu I-Vitamin B12Kuthinta ukumuncwa kwezakhamzimba ezifana ne-calcium, i-iron ne-magnesium.
- Njengoba abantu bekhula, ikhono labo lokubona izinzwa ezibalulekile njengendlala nokoma liyancipha.
- Lokhu kungaholela ekuphelelweni kwamanzi emzimbeni kanye nokuncipha kwesisindo ngephutha ngokuhamba kwesikhathi.
Ama-calories ambalwa kodwa imisoco eyengeziwe
- Uma inani elifanayo lama-kilojoule athathwa lapho abasha beqhubeka nokudliwa, amafutha azokwakheka kubantu asebekhulile, ikakhulukazi eduze kwendawo yesisu.
- Nakuba abantu abadala asebekhulile bedinga ama-kilojoule ambalwa, badinga ukudla okuphezulu kwezakhamzimba kunabantu abadala.
- Lokhu kwenza kubaluleke ukudla izithelo, imifino, inhlanzi kanye nenyama engenamafutha.
- Izinto ezithinta ukondleka kwabantu abadalaOkubaluleke kakhulu kwalokhu ukwanda kwesidingo samaprotheni, i-vitamin D, i-calcium ne-vitamin B12.
Udinga amaprotheni engeziwe
- Njengoba iminyaka iqhubeka, amandla emisipha ayaphela.
- Umuntu omdala ojwayelekile ulahlekelwa yi-30-3% yesisindo semisipha iminyaka eyishumi ngemva kweminyaka yobudala engama-8.
- Ukuncipha kwemisipha namandla, i-sarcopenia waziwa ngo.
- Ukudla amaprotheni amaningi kusiza umzimba ugcine imisipha futhi ulwe ne-sarcopenia.
Ukusetshenziswa kokudla okune-fibrous kufanele kwandiswe
- Ukuqunjelwainkinga yezempilo evamile kubantu asebekhulile. Lokhu kungenxa yokuthi abantu kulesi sikhathi banyakaza kancane.
- Ukudla okune-fiber ephezulu kusiza ukuqeda ukuqunjelwa.
- Idlula emathunjini ngaphandle kokugayeka, yenze indle futhi ikhuthaze ukuphuma kwamathumbu okuvamile.
Isidingo esikhulu se-calcium ne-vitamin D
- calcium ve Ivithamini Dyizakhi ezimbili ezibaluleke kakhulu empilweni yamathambo.
- Ngokukhula, amandla amathumbu okumunca i-calcium ayancipha.
- Ukuguga kunciphisa isikhumba, kunciphisa amandla omzimba okwenza uvithamini D.
- Ukuze ulwe nemiphumela yokuguga kuvithamini D kanye namazinga e-calcium, kuyadingeka ukuthola i-calcium ne-vitamin D eyengeziwe ngokudla nezithako zokudla.
I-Vitamin B12 iyadingeka
- I-Vitamin B12 ibalulekile ekwenzeni amangqamuzana egazi abomvu kanye nokugcina ubuchopho busebenza kahle.
- Ikhono labantu abangaphezu kweminyaka engama-50 lokumunca uvithamini B12 liyehla ngokuhamba kwesikhathi. Lokhu kwandisa ingozi yokuntuleka kwe-B12.
- Izinto ezithinta ukondleka kwabantu abadalaAbantu abadala kufanele bathathe izithako ze-vitamin B12 noma badle ukudla okuqiniswe nge-vitamin B12.
Ukudla okungase kudinge abantu abadala
Njengoba ukhula, isidingo sakho sezakhi ezithile siyakhula:
I-Potassium: Ingozi yezimo ezifana nomfutho wegazi ophakeme, izinso, i-osteoporosis, isifo senhliziyo, esivamile kubantu asebekhulile, iyancipha uma uthatha i-potassium eyanele.
I-Omega 3 fatty acids: I-Omega 3 fatty acids inciphisa izici ezisengozini yesifo senhliziyo njengomfutho wegazi ophakeme kanye ne-triglycerides. Ngakho-ke, abantu abadala kufanele banake ukusetshenziswa kwalesi sakhi.
I-Magnesium: Ngeshwa, asebekhulile babangelwa ukusetshenziswa kabi kwezidakamizwa kanye nezinguquko ezihlobene neminyaka ekusebenzeni kwamathumbu. i-magnesium ingozi yokuntula.
I-ayina: ukuntula insimbi Kuvamile kubantu abadala. Lokhu kungabangela i-anemia.
Ukuphuza amanzi kubaluleke kakhulu njengoba ukhula
- Kubalulekile ukuphuza amanzi kunoma iyiphi iminyaka, njengoba umzimba ulahlekelwa amanzi njalo ngomjuluko nomchamo.
- Kodwa ukuguga kwenza abantu bathambekele ekuphelelweni amanzi emzimbeni.
- Umzimba wethu uzwa ukoma ngama-receptors atholakala ebuchosheni nasemzimbeni wonke.
- Njengoba bekhula, la ma-receptors alahlekelwa ukuzwela kwawo izinguquko ezenza kube nzima kuwo ukubona ukoma.
- Ngakho-ke, kuyadingeka ukwenza umzamo oqotho wokuphuza amanzi anele nsuku zonke.
Udinga ukudla okwanele
- Izinto ezithinta ukondleka kwabantu abadalaEsinye isizathu ukuncipha kwesifiso sokudla kwabantu abadala.
- Uma unganakekelwa, ukuntuleka kwezakhi kungase kwenzeke kanye nokuncipha kwesisindo okungahlosiwe.
- Ukungathandi ukudla kubangela izinkinga zempilo. Kwenyusa ngisho namathuba okufa.
Izithenjwa: 1
Imibhalo Okufanele Uyifunde
