A simple diet guide for a certain age

A simple diet guide for a certain age
Food and food research experts who use people and nutritionists and doctors agree that all people should mostly consume food from their own area of ​​life (i.e. seasonal foods). However, there are certain types of food that suit a particular age of each person.
People in their 20s — young and active people — need to eat more protein (because they are important in building bone and muscle tissue and recovery). Peas and nuts are good choices. A good food is the superfood “tofu”, which also offers a lot of fiber needed in large quantities by young people. The biggest source of energy are complex carbohydrates (because they take longer to break down in the digestive system and provide a handful of energy). They reduce the feeling of hunger for a longer period of time. Good choices are beans, quinoa, oats and whole grain breads. Young people in this age group should eat foods rich in calcium that strengthens teeth and bones. This is especially important in the twenties because the bones are in the maximum size and built to the end. A good source of calcium are dairy products (kefir, yogurt, grain cheeses). This food also contains vitamin D, potassium and protein. One should eat foods rich in iron which helps in carrying oxygen through the blood. It gives energy to the body. Iron deficiency can cause anemia (blood does not have enough red blood cells and then oxygen is not carried properly). Good sources of iron are peas, spinach, raisins and pure red meat. Iron supplements should not be used unless your doctor recommends otherwise.
People in their 30s — it’s wise to include green vegetables (for example, Chinese cabbage is a great source of vitamins K, C, folate, selenium, beta carotene, antioxidants, magnesium, potassium, and calcium) in meals. A good choice is fatty fish that contains Omega-3 fatty acids (nutrients that keep the heart and brain healthy). This is especially important for pregnant or breastfeeding women in this age group. Salmon and sardines are excellent sources of omega 3 fatty acids.
People in their 40s-intestines are generally associated with health and the immune system. Therefore, you should choose fermented foods, ie foods that contain probiotics and prebiotics (yogurt, kimchi, sauerkraut). A good choice is red and dark fruit because it is a good source of antioxidants. Fruits and vegetables generally give the body the benefits it needs for this age. Whole grains are a good choice because they are a source of fiber (which strengthens digestion and gives a longer feeling of satiety). Whole grains with protein are part of a balanced diet.
People in their 50s-fiber affect the work of digestion, so it is important to eat vegetables rich in fiber (broccoli, cabbage, kale, which also contain a lot of water, so the fiber is more easily processed in the intestines). Turmeric extract reduces the feeling of pain and other conditions related to osteoarthritis (which is a common occurrence in this age group). Experts are still trying to discover the importance of turmeric in lowering cholesterol and controlling depression. A good choice is protein of plant origin (not meat) meaning intake of less saturated fats. This reduces the chance of heart disease and high cholesterol. A good source of magnesium, potassium and fiber are peas and lentils. Choline is a nutrient responsible for good memory, muscle and mood control, and fat breakdown. Men need about 550 mg of choline and women about 425 mg of choline. Eggs are the best source of choline.
People in their 60s and over 60-priority in this blackberry age is heart health. That is why olive oil is an excellent source of unsaturated fats that protect the heart and brain. You can drink olive oil from a bottle or use it in meals. The berry is full of anthocyanins. Anthocyanin is a chemical that helps lower high blood pressure and blood vessels. There is a little natural sugar in the berries. It is advisable to eat this fruit twice or thrice for seven days.

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