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Why is the older you have to eat protein?

2024/6/11 Edited to

... Read moreถ้าคุณกำลังค้นหาว่า “โปรตีนสายสั้นมีอะไรบ้าง” โดยเฉพาะเพื่อดูแลผู้สูงอายุ หรือคนที่กินได้น้อย/เคี้ยวยาก บอกเลยว่าแนวคิดหลักคือ “เลือกโปรตีนที่ย่อยง่าย ดูดซึมไว และแบ่งกินเป็นมื้อเล็ก ๆ” เพราะพออายุมากขึ้นมวลกล้ามเนื้อมักลดลงตามธรรมชาติ ทำให้แรงน้อย ลุกนั่งยาก และฟื้นตัวช้าหลังป่วย เราเลยไม่อยากลืมดูแลคนที่เรารักด้วยการเพิ่มโปรตีนให้พอดีในแต่ละวัน โปรตีนสายสั้น (มักหมายถึงโปรตีนที่ถูกย่อย/ไฮโดรไลซ์เป็นเปปไทด์หรือกรดอะมิโนสายสั้น) ที่พบได้ในชีวิตประจำวัน มีตัวอย่างแบบนี้ค่ะ 1) เวย์โปรตีนไฮโดรไลซ์ (Hydrolyzed Whey) หรือสูตร “ไดเจสต์/เปปไทด์” จะย่อยง่ายกว่าสูตรปกติ เหมาะกับคนที่ท้องอืดง่าย 2) คอลลาเจนเปปไทด์ (Collagen Peptide) จัดเป็นโปรตีนสายสั้นเช่นกัน ชงง่าย แต่กรดอะมิโนไม่ครบเท่าโปรตีนหลัก จึงเหมาะเป็นตัวเสริมมากกว่าตัวหลัก 3) นม/โยเกิร์ตโปรตีนสูง หรือเครื่องดื่มโปรตีนพร้อมดื่มบางแบรนด์ที่ระบุว่าเป็น “โปรตีนไฮโดรไลซ์” 4) อาหารเนื้อนุ่ม ย่อยง่าย (แม้ไม่ใช่ “ไฮโดรไลซ์” แต่คนสูงอายุกินได้ดี) เช่น ไข่ตุ๋น ไข่ต้ม เต้าหู้ปลานิ่ม เต้าหู้ไข่ ปลาเนื้อนิ่มนึ่ง/ต้ม เนื้อไก่ฉีกในซุป ทริคที่ฉันใช้เวลาจัดมื้อให้ผู้ใหญ่ที่บ้านคือ “แบ่งให้ถึงโปรตีนในแต่ละมื้อ” มากกว่ากินรวบทีเดียว เช่น - มื้อเช้า: ไข่ 1–2 ฟอง + โยเกิร์ต/นม - มื้อกลางวัน: ข้าว + ปลา/ไก่นุ่ม ๆ + ผัก - มื้อเย็น: เต้าหู้/ปลา + ซุป - ของว่าง: เครื่องดื่มโปรตีน 1 แก้ว (เลือกสูตรน้ำตาลไม่สูง) วิธีเลือกให้เหมาะกับผู้สูงอายุ/คนท้องไส้ไม่แข็งแรง - เลือกเนื้อสัมผัสนุ่ม เคี้ยวง่าย ลดการทอดมัน ๆ เพื่อกันแน่นท้อง - ถ้าแพ้นม/ท้องอืด ให้ลองโปรตีนพืช (เช่น ถั่วเหลือง/ถั่วลันเตา) หรือเลือกสูตรแลคโตสต่ำ - ดูฉลากโปรตีนต่อหนึ่งหน่วยบริโภค และปริมาณน้ำตาล/โซเดียม โดยเฉพาะคนเป็นเบาหวานหรือความดัน - ถ้ามีโรคไตหรือจำกัดโปรตีน ควรถามแพทย์/นักกำหนดอาหารก่อนเพิ่มปริมาณ สรุปคือ “โปรตีนสายสั้น” ที่หาได้มักอยู่ในกลุ่มเวย์ไฮโดรไลซ์/เปปไทด์ และคอลลาเจนเปปไทด์ ส่วนในมื้ออาหารให้เน้นโปรตีนเนื้อนุ่ม ๆ ที่ย่อยง่ายควบคู่กันไป จะช่วยให้ผู้สูงอายุได้โปรตีนเพียงพอแบบไม่ฝืน และเป็นอีกทางที่ช่วยดูแลคนที่เรารักได้จริงค่ะ

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Sweet tooth protein hacks!
I’ve had the biggest sweet tooth in my family, so growing up I’d always go for cookie, soda or any chocolate thing I could find. Graduating highschool at 209 pounds made me realize I need to get my life together and start taking my health seriously. I didn’t know if I could do chicken and rice ever
Jailyn McConnel

Jailyn McConnel

4865 likes

Protein is key💪
#ProteinBenefits #HealthyEating #nutritiontips #FitnessGoals
nutri_sphere

nutri_sphere

38 likes

How much protein should you eat for weight loss?
Are you getting enough protein in your diet? Here's a simple and quick calculation: take your body weight in kilograms and multiply that by 1.2. While the recommendation is 0.8-1.2 grams for most sedentary individuals, adding more movement and protein to your lifestyle has many benefits.
Dr. Salako

Dr. Salako

507 likes

DO I REALLY NEED THAT MUCH PROTEIN?
Protein isn't just for athletes. It's for anyone who wants to stay strong, active, and independent. Healthy aging isn't about perfection. It's about making one better choice at a time. What's your favorite high-protein breakfast? #BetterWithEveryBirthday #Quest
Sharon Young Kennedy

Sharon Young Kennedy

0 likes

🌸 Why Protein Matters (Especially for Women!) 🌸
Protein isn’t just for bodybuilders—it’s the foundation of every cell in your body. From muscle repair and metabolism support to hormone balance and healthy skin, protein is a non-negotiable nutrient. 🔹 Why it’s important: • Keeps you fuller, longer (reduces cravings) • Helps
Michelle1

Michelle1

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