สูงวัยแล้ว จะไม่ค่อยมีเรี่ยวแรงนะครับ...
เป็นเพราะมวลกล้ามเนื้อลดลง เสื่อมสภาพไปตามอายุขัยครับ...
บำบัดโดยการกินอาหารที่มีโปรตีนสูง แต่ไขมันต่ำ เช่นเนื้อแดง พวกวัว ไก่ (คนเป็นโรคเก๊า ไม่ควรกินเนื้อไก่นะครับ) เนื้อปลา ไข่ไก่ ถั่วเหลือง ถั่วลิสง , กินพวกแป้งและน้ำตาลน้อยลง และออกกำลังกายที่เหมาะสมกับสังขาร ไม่มากเกินไป นะครับ...
I think this area is very much unsettled (debatable, not satisfactorily proven).
US National Institutes of Health https://pubmed.ncbi.nlm.nih.gov/33095495/ says: Increasing protein intake beyond the recommended dietary intake may prevent or attenuate muscle loss in people at risk of muscle wasting disorders; however, there is inconsistent evidence for any benefits on muscle strength or physical function. [More proteins may help reduce muscle wasting, but not yet proven. Balanced diet (all groups of food in good proportions) is ‘suggested’. ]
The Arthritis Foundation (US) has a blog http://blog.arthritis.org/living-with-arthritis/high-cooking-temperature-inflammation/ says: high temperature cooking__ produces ‘dietary advanced glycation end products (dAGEs)’ which is linked to aging and the development, or worsening, of many degenerative diseases, such as diabetes, atherosclerosis, chronic kidney disease, and Alzheimer’s disease. _All meats (fried, barbecued, microwaved, ..) cooked with high temperature form (various amounts of) dAGEs.
[It’s the cooking methods that we should be reducing to minimize exposure to AGEs. Less frying, barbecueing, high temp roasting, … –all those ‘crisp skins’, long microwaving and air frying is suggested. (Rather than types of meats.) ]
Note that most enzymes and ‘essence oils’ in fruits and vegetables are destroyed at temperature above 65C. So they are best raw or just blanched. But some vegetables (potatoes, bamboo shoots, cassavas, spinach,…) contain ‘anti nutrients’ (cyanides, oxalates, lignins, …) and need cooking well to breakdown those harmful substances. Cooking is science –of nutrients and flavors .
Thanks Sir, by put the both end meet. the amount of nutrients consumption and the process to cook, both of them should go pararell together. I also agree and thanks a lot for more powerful references and drtails from you.