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How to take care of a figure in adulthood
Table of Contents
1. Changes in the body of the elderly
On the other hand, older people may also experience weaker appetite or a complete lack thereof. Additionally, with age there is a decrease in stomach capacity. With age there are also changes in the stomach and intestines of older people, which can lead to digestive problems and difficulty in absorbing certain nutrients. Unfortunately, as adults age, lean muscle mass decreases, fat tissue levels also increase, thereby significantly reducing the need for energy from food. This can result in hormonal changes that lead to fat loss and fat loss, and this can cause a rapid increase in fat loss in the eyesight of an elderly person.2. The role of the Polish diet:
The following are general guidelines that should be followed by adults. Particular attention should be paid to diet as it determines the proper functioning of the body. What we eat has a profound effect on our health and well-being.3. A variety of meals
Colorful meals will provide many vitamins and minerals that meet the body's physiological needs and prevent nutrient deficiencies. Eating meals should be a pleasure. If meals are varied, it encourages them to be eaten, even if someone has less appetite.4. Vegetables and fruits should form the basis of the diet
In addition, they are low in calories and provide a feeling of fullness thanks to the presence of dietary fiber. These products have been documented to reduce the risk of cardiovascular disease. It is these products that provide many of the ingredients necessary for the proper functioning of the body.5. Include foods high in dietary fiber
Food fiber supports the functioning of the intestines by stimulating them mechanically. The source of a large amount of food fiber are whole-wheat cereals (cottages, raisins, oatmeal), vegetables, fruits. It is also recommended for its health properties.6. Eat the raw, lean meat and fish
It is also a source of calcium, which is responsible for the proper functioning of bones and muscles, as well as probiotics that support intestinal function. Fish, on the other hand, provide healthy omega-3 fatty acids that support the nervous and cardiovascular systems. Each of these products will help the process of shaping the body.7. Limit your intake of saturated fatty acids
Choose products that provide unsaturated fatty acids, such as vegetable oils such as coconut oil, olive oil, avocado or soft margarine. When adding fatty products to your diet, take care of their quantity and quality. Due to their calorie content, these products should only be added to foods.8. Limit salt and simple sugars
Simple sugars, which are found, for example, in sweets, juices and fruit products, are also not recommended in the daily diet. In addition, insulin is rapidly released and decreases rapidly after consumption, making it possible to feel hungry shortly after eating a meal. The salt content in the diet should be no more than 5 g per day. They can adversely affect the carbohydrate economy of the body, also contribute to diseases such as insulin resistance and irritability.9. Eat Polish: Eat extra_id_1
It is recommended to eat regular meals that are smaller in volume but more frequent. Try to eat meals 45 times a day at intervals of 34 hours.10. Limit your alcohol intake
In addition, it has a negative effect on health, especially the liver, pancreas, digestive tract and blood system, so its consumption should be discontinued. The above rules may be modified by age, health status or the type of diet recommended by the doctor and dietitian. It is a high-energy product (1 g of alcohol provides 7 kcal) that lacks any nutritional values. Due to the frequent underage conditions, it is very difficult to develop universal dietary rules for people of this age.11. It's physical activity
Physical activity will be not only a preventative but also a therapeutic tool. Lack of movement can lead to many diseases such as hypertension and lipid dysfunction, and as a result to premature death.12. It's all about strength training
Examples of stretching exercises include turning and tilting the head, arm and shoulder joint movements. WHO also provides guidelines for physical activity in people over 65 years of age. These are designed to prevent falls and increase functional efficiency. These exercisers can be performed both at home (e.g. bottles of water as a lift) and in the gym (appropriate equipment); support joint mobility, prevent muscle contraction and improve balance. Examples include balanced exercise and coordination of the three sides of the body with exercise in both arms or legs and legs.13. How to start physical activity in old age
If training at first seems too difficult, it is worthwhile to seek the help of a physical therapist or trainer who will adjust the exercise to the body's capabilities. It is important to take the activity and perform it regularly. The key is to maintain safety rules. In adulthood, injuries and injuries are more likely, so it is very important to exercise properly, even at the expense of the time of training or its intensity. The golden rule during physical activity is calmness. At first you can introduce a walking plan whose distance will increase over time, and gradually increase the load during training. Every physical effort should be adapted to the training possibilities.14. Menopause and shape-shifting
In order to minimize the negative effects of menopause, it is recommended that physical activity be initiated even in the case of osteoporosis. If physical activity is combined with an appropriate diet that is adapted to a woman's health, this effect will be enhanced. A woman should increase the amount of carbohydrate (up to 3 percent of the body weight) in menopausal time, which will be a very good source of nutrients. Menopause is a natural life-cycle for a woman, resulting in an increase in her reproductive health.15. In the case of the 'extra_id_0>', the 'extras' shall be replaced by 'extraterrestrials'
However, vitamin D supplementation is recommended for the general population. It is essential for the proper functioning of the bone system and the calcium-phosphate economy. Implementation of supplementation should be supported by a nutritional assessment, as most nutrients are available in food and therefore, with a properly balanced diet, there is no need for additional supplies of vitamins and minerals. Due to reduced skin synthesis in adults, 8002000 IU/day should be supplemented.
