The next wave of BA.5 epidemic is likely to strike. It is necessary to pay attention to the silver-haired people and children with relatively low immunity and weak physical strength, which are high-risk groups of infection. In addition, due to staying at home for a long time, it may also cause “home nutrition deficiency syndrome” due to the epidemic, resulting in poor physical and muscle strength, and even sarcopenia. Nutritionists reminded that vitamin D and protein must be supplemented to enhance bone and muscle strength. Especially when supplementing protein, you must know a big key!
Many elders or grandparents may stay at home to avoid infection, but the lifestyle at home will lead to insufficient activity and less sun exposure, resulting in a lack of vitamin D, which affects bone and muscle strength. Even ignoring the supplementation of nutrients such as protein and amino acids will make physical strength worse and affect health.
Vitamin D deficiency not only affects bone health, but also causes depression and appetite loss
Lin Shihang, a nutritionist, said that vitamin D has always been a nutrient that Taiwanese lack. Studies have shown that silver-haired people are less effective in synthesizing vitamin D in the sun, and they stay at home for a long time. There are many problems with vitamin D deficiency. Vitamin D is related to calcium absorption and bone synthesis, so when vitamin D is deficient, it is easy to lead to faster bone calcium loss.
Silver-haired people eat casually, lacking the nutrition of protein and branched-chain amino acids, which accelerates the loss of muscle strength
When children go to work and children and grandchildren go to school, elders often eat white porridge, pickled melon and green vegetables. In addition to insufficient calories, there will also be insufficient protein nutrition, especially branched-chain amino acids that can help muscle growth. In addition, the silver-haired family will have a lower muscle synthesis rate than the loss, which will accelerate the decline of muscle strength.
The muscle strength of the elders is the key to affecting the quality of life. In addition to the amount of activity and vitamin D, muscle strength is closely related to calories, protein and total branched-chain amino acids. Protein foods and total branched-chain amino acids provide muscle synthesis. Raw material to prevent osteoporosis and sarcopenia. So take good care of the elders, and eat enough and cleverly.
Studies have also shown that vitamin D deficiency can lead to loss of muscle strength and increase the risk of sarcopenia, which is the beginning of a vicious cycle.
Silver-haired people must supplement 2 macronutrients, master 1 key, prevent osteoporosis and sarcopenia
Vitamin D:
Studies have also shown that vitamin D deficiency can lead to loss of muscle strength and increase the risk of sarcopenia, which is the beginning of a vicious cycle. Let the elders supplement with enough vitamin D, such as dried mushrooms, egg yolks and oil-rich fish, or take supplements directly. It is recommended to consume at least 15 micrograms of vitamin D per day to achieve the recommended intake.
protein:
Lin Shihang, a nutritionist, said that protein is one of the most important components of human muscle. Therefore, if the protein intake is insufficient, there will be the risk of muscle loss, osteoporosis, and sarcopenia. Studies have shown that if elders eat 10 grams of protein per day to reach the recommended amount, the performance of limb muscle strength and walking speed are significantly better than those of elders who do not eat enough. The recommended sources of protein intake are beans, fish, eggs, meat, and milk, which are all high-quality protein sources.
(Photo provided / Lin Shihang nutritionist)
1 Key: Supplementing protein pay attention to the content of total branched-chain amino acids
When supplementing protein, pay attention to the content of “total branched-chain amino acids”, because muscles do not use all amino acids to synthesize muscle fibers, but only use branched-chain amino acids as raw materials for synthesis, including leucine Acid, isoleucine and valine are the raw materials for muscle synthesis, so the “total branched-chain amino acid content” is the key to the muscle strength of the elderly.
A recent study pointed out that the “total branched-chain amino acids” ingested by elders is negatively related to the risk of sarcopenia, and some studies have also pointed out that chicken essence supplements feel fatigue-relieving, that is, from branched-chain amino acids. . Therefore, in addition to ingesting enough protein in the diet, elders can also pay attention to the labeling of total branched-chain amino acids when choosing supplements such as chicken essence and fish essence, so as to absorb branched chain amino acids and help supplement protein. .
