2023-11-02 10:13:01 Yang Tingyi, nutritionist of the Good Food Class, having an elder in the family is like having a treasure, but as the elders grow older, their physical activity decreases, and dental and oral problems lead to a decrease in appetite. More or less
An elder in a family is like a treasure. However, as the elders grow older, their physical activity decreases, dental and oral problems lead to a decrease in appetite, and muscle loss will occur to some extent. However, overdoing it is not good, and it will not only reduce the overall quality of life, but also cause muscle loss. An accidental fall is a big deal!
Today, nutritionist Christina Yang Tingyi of the Good Food Class will use a picture to teach you how to quickly and easily detect the risk of sarcopenia, and also teach you two key points in diet to help prevent or improve sarcopenia!
Let’s first understand the common symptoms of sarcopenia
1. Decreased grip strength and inability to lift heavy objects: In daily life, you can observe whether the elder can successfully open bottle caps or cans, or whether the towel can be wrung out to determine whether there is muscle weakness.
2. Slow movement makes you tired easily, and it is difficult to stand up from a chair or bed.
3. Weight loss due to unknown reasons: weight loss >5% in half a year.
4. It is easy to have weak feet or even fall repeatedly.
Quickly detect the risk of sarcopenia in one minute!
With your index finger touching your index finger and your thumb touching your thumb, use both hands to make a circle around the thickest side of the calf. If there is still space between the two hands, it means the risk of sarcopenia is high!
If it happens to be trapped, or it is a little difficult, congratulations that your risk of sarcopenia is low, please continue to maintain it!
To prevent sarcopenia, in addition to exercise, nutritional supplements like this can help you get twice the result with half the effort!
Principle 1: Increase protein intake
It is recommended that the elderly increase their protein intake to 1.2-1.5 grams per kilogram of body weight per day (for example, a 60-kg elderly person should eat 72-90 grams of protein a day), or they can use their hands as a scale and eat a palm-sized portion of each meal. Only the protein quality is qualified!
In addition, you can supplement foods rich in leucine, such as meat, eggs, soy products (pan tofu, dried beans, soy milk), fresh milk, etc. Leucine has been found to increase muscle synthesis and improve mobility in the elderly.
Principle 2: Vitamin D must be replenished!
Vitamin D deficiency is also thought to be related to sarcopenia! Living in subtropical and tropical countries, we have the sun at our fingertips. We don’t need to spend money on supplements. Just 20-30 minutes of sun exposure every day can get a full supply of vitamin D!
However, occasionally there will still be days when there is continuous rain and no sunshine. At this time, you can also supplement it with sun-dried mushrooms, eggs, salmon, and vitamin D-fortified milk.
[ThisarticleispublishedwiththeauthorizationoftheGoodFoodCourseTheoriginaltitleis:【#OnePictureUnderstandsEating】One picture understands sarcopenia!Detection + prevention lazy bag】
Editor in charge: Gu Zihuan
Food class
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Sarcopenia Protein Vitamin D
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2023-11-02 02:13:01
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