Besoins en protéines des personnes de plus de 70 ans
Si vous avez plus de 70 ans et que vous ne mangez généralement que du pain grillé et de la confiture au déjeuner, vous voudrez peut-être ajouter une portion de protéines à votre repas. Bien qu’une portion de protéines au déjeuner soit une bonne idée à tout âge, de nouvelles recherches suggèrent que manger la bonne quantité de protéines chaque jour (et au bon moment) est encore plus important pour maintenir une santé optimale lorsque vous avez plus de 70 ans.
Plus d’infos sur les nutriments nécessaires
Bien que de nombreuses personnes atteignent facilement l’apport quotidien recommandé en protéines au début de l’âge adulte et au milieu de la vie, à mesure que vous dépassez 70 ans, votre corps peut devenir moins efficace pour utiliser les protéines dans les aliments que vous mangez. Cela signifie que même si vous mangez la même quantité globale qu’à l’âge de 50 ans, il se peut que vous ne puissiez pas obtenir une quantité adéquate de protéines maintenant.
De quelle quantité de protéines avez-vous besoin ?
Alors que les lignes directrices générales pour l’ensemble de la population adulte recommandaient de consommer 0,8 g de protéines pour chaque kilogramme de poids corporel par jour (0,8 g/kg/jour).
Pour une personne moyenne de 50 ans, 55 à 70 grammes de protéines par jour suffisent probablement. Mais de nouvelles données indiquent que 0,8 g/kg/jour est un peu bas pour les personnes de plus de 70 ans, donc une fourchette de 70-85 grammes est probablement une cible plus saine.
Et si vous n’avez plus aussi faim qu’avant ?
L’un des défis que doivent relever de nombreuses personnes âgées est qu’à mesure qu’elles vieillissent, leur sens du goût commence à changer. De plus, une diminution de l’odorat peut rendre même les aliments préférés différents ou moins appétissants. Il se peut que vous n’ayez plus envie de manger autant qu’avant, ce qui vous expose à un risque de ne pas avoir assez d’éléments nutritifs.
Lorsque vous mangez est tout aussi important que la quantité de nourriture que vous consommez
Une autre considération est la fréquence à laquelle vous mangez des protéines pendant la journée. Les jeunes adultes ont la capacité de stocker de petites quantités d’acides aminés (éléments constitutifs des protéines) d’un repas à l’autre, mais cela change vers l’âge de 70 ans, selon Greenwood.
« Les nouvelles données probantes nous indiquent que chez les personnes de 70 ans et plus, le délai entre les repas protéinés doit être plus court que chez les personnes plus jeunes. Tu ne devrais pas compter sur un steak pour le dîner, et pas de protéines avant le dîner de demain soir. Chaque repas devrait contenir des protéines saines.
Comment obtenir plus de protéines
La volaille, le poisson, les produits laitiers et les œufs sont des sources saines de protéines à faible teneur en gras. Une poitrine de poulet de 3 1/2 onces (100 g) contient environ 30 grammes de protéines ; 1/2 tasse de fromage cottage, environ 15 grammes. Le yogourt grec – un excellent ajout aux rôties et à la confiture le matin – offre environ 15 grammes de protéines dans une demi-tasse. Un gros oeuf fournit environ 6 grammes de protéines.
Les sources végétales de protéines comprennent les graines comme les cœurs de chanvre (10 g de protéines par portion de 30 g ou 3 c. à table) et les noix qui ont été associées à une plus grande longévité mais pas nécessairement à un gain de poids malgré leur teneur élevée en calories.
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