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Proper nutrition after 50 years. Video Tips
People today are in good physical shape, feel great and live longer than before. Although genes play an important role in the aging process, nutrition also affects the quality of life of people, especially in older age. People today are in good physical shape, feel great and live longer than before. Although genes play an important role in the aging process, nutrition also affects the quality of life of people, especially after 50 years.
Proper nutrition after 50 years
Proper nutrition after 50 years
To maintain blooming health over the years, you need food containing active ingredients that stimulate the immune system and give strength to lead an active lifestyle. Therefore, it is very important to choose the right foods. They are the real key to health and longevity.
B vitamins help to improve memory, supply the brain with glucose, normalize acidity and are actively involved in the conversion of proteins, fats and carbohydrates into energy. Vitamins of group B are rich in meat, fish, eggs, liver, whole grains, whole grain bread, legumes, nuts, bananas. An excellent antioxidant, vitamin C, which stimulates the immune system, is found in abundance in citrus fruits, potatoes, broccoli and bell peppers. Vitamin D supports bone health. Many older people are deficient in this vitamin, so it is important to eat foods that contain it. These include oily fish as well as margarine.
Women over 50 are advised to consume at least 1500 mg of calcium per day. Its source is milk and dairy products (cheese, cottage cheese), as well as canned fish, apricots and ripe beans.
To maintain normal blood pressure, you should eat bananas. They are rich in potassium and have a beneficial effect on digestion
Proteins are needed to restore and maintain healthy tissues in the body. Therefore, the daily diet of people aged 50 and over should include 2-3 servings of a variety of protein foods. The choice is wide enough: lean meat, chicken, fish, dairy products, beans.
Recipes for proper nutrition
To prepare a healthy and tasty omelet with spinach and feta cheese, which is suitable for breakfast, you will need: – 150 grams of fresh young spinach; – 4 eggs; – 4 tablespoons of skim milk; – 85 grams of feta cheese; – 1 tablespoon of vegetable oil; – nutmeg; – black pepper; – salt.
Rinse the spinach and remove the tough petioles. Place in a large saucepan, add a tablespoon of water and cook for 2-3 minutes, until the herbs are tender. Then drain the water, squeeze the spinach and chop.
Whisk eggs with milk, nutmeg, ground pepper and salt. Since feta cheese itself is quite salty, you need to be careful with the salting or not add salt at all.
Heat oil in a small skillet, add spinach and simmer over medium heat for literally 1-2 minutes, stirring occasionally.
Pour the egg mixture into the skillet, add the coarsely chopped cheese and simmer for 4 minutes until the omelet is baked at the bottom. Then place the skillet on the preheated grill for 4-5 minutes to bake the omelet on top.
As a dessert, you can prepare a vitamin-rich dish “hot bananas with hazelnuts and maple syrup”, which will require: – 40 grams of unsalted butter; – 6 bananas; – 6 tablespoons of maple syrup; – 25 grams of crushed hazelnuts; – grated bitter chocolate for decoration.
Melt the butter in a large, heavy skillet. Peel the bananas and cut into thick slices diagonally, place in a skillet with melted butter and let it sit for a minute on medium heat, then turn over to coat the bananas with butter on both sides.
Add the maple syrup and cook for another 1-2 minutes, until the bananas are slightly softened.
This dish goes well with cottage cheese, natural yoghurt or vanilla ice cream.
Arrange bananas on plates, sprinkle with grated chocolate and crushed hazelnuts on top.