![Ældre-motion-træning Ældre-motion-træning](https://sund-forskning.dk/wp-content/uploads/elementor/thumbs/AdobeStock_46908259-scaled-qk12tn8vp0urrm8adttieylqlu9zq187sz9vd3thm8.jpeg)
Aldring er en fremadskridende og uundgåelig proces, som vi i høj grad selv kan påvirke i gunstig retning ved at motionere og spise sundt. Forskerne ved endnu ikke, om forskellen i måden, vi ældes på, fortrinsvis skyldes arv eller miljø. Man ved dog, at påvirkning af sollys, forurening, fødevarer samt kosmetik kan trænge ind i vores celler og beskadige vores arvemateriale.
Af Torben Bremann
Artiklen blev bragt i februar 2017 udgaven af magasinet sund-forskning
Aldring er til dels genetisk betinget
Studier af tvillinger har vist, at ca. 25 procent af aldringsprocessen er genetisk betinget. Den del af aldringsprocessen, der kan relateres til gener, afhænger ikke blot af et enkelt gen, men af flere gener.
Sund og næringsrig mad – især når du er ældre
Det er aldrig for sent at begynde at spise sundt – uanset alder. Det er livsvigtigt for vores krop, at den får tilført både makronæringsstofferne kulhydrat, fedt og protein samt mikronæringsstofferne vitaminer og mineraler. Da energibehovet falder med alderen, betyder det, at ældre skal nå det anbefalede indtag af næringsstoffer ved hjælp af en mindre mængde mad og drikke end yngre. Det er derfor vigtigt, at ældre får mad og drikke med høj næringsstoftæthed – altså med et højt indhold af næringsstoffer pr. kalorie. Desuden er det vigtigt at spise lidt mere protein end yngre aldersgrupper for at forebygge det tab af muskelmasse, der sker, jo ældre man bliver.
Hvilken indflydelse har proteiner på alderdom og muskler?
Tabet af muskelmasse kan reduceres, hvis du sørger for at holde dig i gang med regelmæssig motion og samtidig får tilstrækkeligt med proteiner i kosten. Vores appetit mindskes med alderen, og det betyder, at vi får mindre mængder protein. En del forskning peger desuden på, at den aldrende muskel er mindre påvirkelig for proteinindtag end den yngre. Derfor skal ældre spise lidt mere protein end de yngre aldersgrupper. Deres mad skal altså indeholde relativt mere protein, end mad og drikke til yngre behøver.
Ældre bør indtage 1,5 gram protein pr. kilo kropsvægt – hver dag! Ældre kan begrænse tabet af muskelmasse, hvis de øger deres proteinindtag til 1,5 gram pr. kilo kropsvægt.
For at du kan få en ide om, hvor meget 1,5 gram pr. kilo kropsvægt svarer til, er her et lille regne-eksempel: En person, der vejer 70 kilo, skal have 70 x 1,5 gram = 105 gram protein pr. dag for at forebygge muskeltab (sarkopeni).
Hvis du spiser en proteinrig kost og samtidig træner dine muskler, kan du forebygge det tab af muskelmasse- og styrke, som sætter ind allerede i 50-årsalderen.
Proteinbalance og måltider pr. dag Det er vigtigt, at du fordeler dine måltider jævnt gennem hele dagen, og i særdeleshed at du får protein af høj kvalitet i hvert måltid. Når du spiser et proteinrigt måltid, vil opbygningen af muskelprotein stige mere end nedbrydningen, men efter ca. tre timer uden protein vil opbygningsfasen igen falde, og derved vil nedbrydningen af muskelvæv blive større end opbygningen. For at holde din krop i proteinbalance og undgå tab af muskelmasse anbefales det eksempelvis at spise morgenmad klokken 8-9, frokost klokken 12, et proteinrigt mellemmåltid ved 15-16-tiden, aftensmad klokken 18-19 og igen før sengetid et proteinrigt mellemmåltid. Med andre ord: Det er mest optimalt at spise proteinrig kost hver tredje-fjerde time i døgnets vågne timer.
Leucin – en essentiel aminosyre og dens betydning for ældre Leucin er én af de essentielle aminosyrer (protein) – og måske den vigtigste for ældre at have fokus på at få nok af i kosten. Når man indtager protein, stimuleres kroppens evne til selv at danne nyt protein, men det særlige ved leucin er, at denne effekt i særdeleshed kan opnås ved at indtage leucin. Dette skyldes, at ud over at leucin er en vigtig aminosyre, så sender den et signalstof til cellen, hvor den fortæller, at proteinsyntesen skal startes op.
Man har undersøgt, om et mindre proteintilskud på 5-10 gram, der specifikt indeholder 2,5 gram leucin, kan øge den muskelopbyggende effekt. Resultaterne har vist, at det er muligt at øge den muskelopbyggende effekt ved at sørge for, at kosten indeholder 2,5 gram leucin pr. måltid tre gange dagligt. Ældre anbefales derfor, at de i hvert hovedmåltid får ca. 2,5 gram leucin for at forebygge det aldersbetingede muskeltab. Gode kilder til leucin er fx oksekød, kikærter, kylling, svinekotelet, tun, rødspættefilet og æggehvider. De indeholder alle mellem 1,0 og 1,9 gram leucin pr. 100 gram af fødevaren.
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