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[title] => Ovi su minerali neophodni, no jedan je ključan ako imate visoki tlak i bubrežne kamence
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O mineralima se obično ne govori tako puno kao o vitaminima, no oni su jednako važni za dobro zdravlje, a nekima od njih treba pridati posebnu pažnju u trećoj životnoj dobi.
Kalcij
Primjerice, nedovoljan unos kalcija može povećati rizik za prijelome kostiju kod osoba starije dobi, ali i pomoći u snižavanju visokog krvnog tlaka te u prevenciji polipa u debelom crijevu.
Preporuka je za muškarce nakon 51. godine 1000 mg kalcija dnevno, za žene te dobi 1200 mg dnevno, a za muškarce starije od 71 godine 1200 mg dnevno.
Istraživanja su pokazala da većina osoba treće dobi ne unosi dovoljno kalcija hranom pa bi trebali posegnuti za suplementima. Zatvor koji se može javiti kao posljedica suplementa kalcija može se ublažiti uzimanjem puno tekućine i hrane bogate vlaknima.
Kalij
Još jedan mineral koji je izuzetno važan za očuvanje zdravlja kostiju je kalij, koji sudjeluje i u mišićnim kontrakcijama te je ključan za snižavanje krvnog tlaka i rješavanje problema bubrežnih kamenaca, piše Živim.
Osobe s povišenim tlakom trebale bi povećati unos tog minerala (preporučena dnevna doza je 4700 mg), naročito zbog toga jer lijekovi za snižavanje tlaka pospješuju izlučivanje kalija iz tijela pa je potreba za njim tim veća.
Magnezij
Za čvrste kosti nužan je i magnezij, ali taj je mineral dokazano važan i za regulaciju krvnog tlaka, zdravlje srca i krvnih žila te za prevenciju i liječenje dijabetesa.
Istraživanja su pokazala da osobe starije dobi prehranom unose premalo magnezija u organizam, a kako s godinama slabi i apsorpcija tog minerala, preporuka je da se posegne za kvalitetnim suplementom.
Kad je riječ o natriju, osobe starije od 50 godina trebale bi smanjiti unos tog minerala na 1500 mg, odnosno na 2 do 3 čajne žličice soli ukupno (što uključuje sol dodanu jelima pri kuhanju ili za stolom, kao i onu sadržanu u gotovim proizvodima).
Cink
Još jedan mineral koji osobe starije dobi ne unose u organizam u dovoljnoj količini prehranom je cink, a on je itekako važan upravo u toj dobi.
Naime, cink jača imunitet i smanjuje rizik za prehlade (koje mogu biti kobne u starijoj dobi), važan je za održavanje razine šećera u krvi, sudjeluje u metabolizmu ugljikohidrata, masti i proteina te je ključan za cijeljenje rana i očuvanje osjeta okusa i mirisa u starijoj dobi.
Preporučene doze su 11 mg za muškarce te 8 miligrama za žene dnevno, no uzimate li suplemente, pazite da ne pretjerate jer doza veća od 40 mg dnevno može imati negativne posljedice.
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O mineralima se obično ne govori tako puno kao o vitaminima, no oni su jednako važni za dobro zdravlje, a nekima od njih treba pridati posebnu pažnju u trećoj životnoj dobi.
Kalcij
Primjerice, nedovoljan unos kalcija može povećati rizik za prijelome kostiju kod osoba starije dobi, ali i pomoći u snižavanju visokog krvnog tlaka te u prevenciji polipa u debelom crijevu.
Preporuka je za muškarce nakon 51. godine 1000 mg kalcija dnevno, za žene te dobi 1200 mg dnevno, a za muškarce starije od 71 godine 1200 mg dnevno.
Istraživanja su pokazala da većina osoba treće dobi ne unosi dovoljno kalcija hranom pa bi trebali posegnuti za suplementima. Zatvor koji se može javiti kao posljedica suplementa kalcija može se ublažiti uzimanjem puno tekućine i hrane bogate vlaknima.
Kalij
Još jedan mineral koji je izuzetno važan za očuvanje zdravlja kostiju je kalij, koji sudjeluje i u mišićnim kontrakcijama te je ključan za snižavanje krvnog tlaka i rješavanje problema bubrežnih kamenaca, piše Živim.
Osobe s povišenim tlakom trebale bi povećati unos tog minerala (preporučena dnevna doza je 4700 mg), naročito zbog toga jer lijekovi za snižavanje tlaka pospješuju izlučivanje kalija iz tijela pa je potreba za njim tim veća.
Magnezij
Za čvrste kosti nužan je i magnezij, ali taj je mineral dokazano važan i za regulaciju krvnog tlaka, zdravlje srca i krvnih žila te za prevenciju i liječenje dijabetesa.
Istraživanja su pokazala da osobe starije dobi prehranom unose premalo magnezija u organizam, a kako s godinama slabi i apsorpcija tog minerala, preporuka je da se posegne za kvalitetnim suplementom.
Kad je riječ o natriju, osobe starije od 50 godina trebale bi smanjiti unos tog minerala na 1500 mg, odnosno na 2 do 3 čajne žličice soli ukupno (što uključuje sol dodanu jelima pri kuhanju ili za stolom, kao i onu sadržanu u gotovim proizvodima).
Cink
Još jedan mineral koji osobe starije dobi ne unose u organizam u dovoljnoj količini prehranom je cink, a on je itekako važan upravo u toj dobi.
Naime, cink jača imunitet i smanjuje rizik za prehlade (koje mogu biti kobne u starijoj dobi), važan je za održavanje razine šećera u krvi, sudjeluje u metabolizmu ugljikohidrata, masti i proteina te je ključan za cijeljenje rana i očuvanje osjeta okusa i mirisa u starijoj dobi.
Preporučene doze su 11 mg za muškarce te 8 miligrama za žene dnevno, no uzimate li suplemente, pazite da ne pretjerate jer doza veća od 40 mg dnevno može imati negativne posljedice.
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11. svibanj 2024 22:56
