when you get older
Muscle mass will begin to break down rather than build.
Especially during the age of 40-80 years, muscle mass may be lost up to 1 in 3, but because strong muscles affect good immunity.
to live a smooth life
We therefore need to pay great attention to the health of the muscles.
Especially the elderly group that should pay attention to nutrition.
In addition to getting all 5 food groups, including protein that helps build muscle mass.
Nutrients such as HMB (HMB) found in the muscles.
It plays an important role in enhancing
And help slow down the breakdown of muscle mass as well. How useful is this HMB?
Including how is it a good choice?
Together we will find answers.
HMB is important for aging muscles.
HMB is a type of nutrient found in the muscles.
The study helped to reveal the interesting role of HMB in enhancing
and help slow down the breakdown of muscle mass
strengthen the muscles
It also helps increase body weight mass that does not include fat or Lean Body Mass.
But it's probably the same as other important substances.
much more in the body that even can create by itself
But when you get older
Can decrease as well HMB in the body can decrease as the age increases.
including other factors
whether stress
And various diseases The exposure to HMB from the diet.
especially in the protein group
Therefore, it is considered as another additional option.
According to research, the daily recommended amount of HMB for muscle health is 1-3 grams, meaning we need more than 10 glasses of whey protein per day*!
(300 grams of whey protein), so it's hard to be able to consume that much whey protein.
especially the elderly who do not have
Activities that require a lot of vigor or energy like when young
*Calculated from 300g of whey protein to provide 1.5g of HMB.
HMB 1.5g is an approximate value when considering HMB intake in the form of CaHMB.
Development of HMB for health
The beginnings of HMB were developed for sports science.
Studies among athletes have also shown positive effects of HMB on enhancing recovery.
and muscle strength. For this reason, HMB has been developed to be an important component in a complete diet.
To help encourage the elderly to have strong muscles.
HMB has been studied for over 27 years and supported by over 120 studies.
However, various studies
In addition to finding a link of HMB to strengthening muscles.
And help slow down the breakdown of muscle mass, it was also found that receiving HMB continuously
no negative effect on the body
The recommended amount for promoting good muscle health is 1-3 grams per day and can be taken every day for good nutrition.
It is one of the beginnings of having strong muscles.
From HMB to tips for building good immunity
Did you know that we have strong muscles?
It will make our immunity good as well, so paying attention to the muscles is a top priority.
In addition to nutrition
regular exercise
and adequate rest
We should pay more attention to dietary fiber, FOS and various vitamins and minerals.
That helps promote the functioning of the immune system as well
Dietary fiber FOS or fructooligosaccharides
properties as food for good microorganisms in the intestines
Strengthens good microorganisms
Contributes to the immune system for the body, found in wheat, rye, onions, asparagus, chicory, bananas, soybeans, garlic, onions, tomatoes and root crops.
In addition, we should pay attention to vitamins and minerals.
which helps to strengthen the immune system, including vitamin C, vitamin D, vitamin B complex, iron, zinc
- Vitamin C is found in various fresh vegetables and fruits.
- Vitamin D is found in oily fish such as sardines, trout, tuna, salmon, mackerel, etc. Egg yolks, milk
B-complex vitamins, especially B6 and B12, are found in salmon, trout, beef, chicken, pork, eggs, yogurt, and cereals.
Iron is found in red meat, green leafy vegetables, cabbage, cauliflower, green beans, red beans and black sesame seeds.
- Zinc is found in meat and offal, oysters, poultry and fish.
Another interesting story
is about sugar
Sugar is an essential component of food.
because it helps replenish energy to the body
Helps the body feel alert and active.
That's why
We shouldn't cut sugar out of our meals.
Just have to know how to consume properly.
- Corn syrup or Corn Syrup Solid is a sweetener that has been degraded from corn starch.
Classified in carbohydrates
which is the source of energy
It is often an ingredient in complete formula diets.
- Caution!
Both Corn Syrup Solid and High Fructose Corn Syrup Solid are used in the market. The names may be similar.
but completely different
High Fructose Corn Syrup or High Fructose Corn Syrup Solid contains glucose and fruccose.
So it's sweeter than normal corn syrup!
risk of obesity
and may affect blood sugar and insulin levels.
Including abnormal metabolic system
- Therefore, in the complete diet, 'corn syrup' is used, which has been researched to provide the nutrients and energy that the body needs.
Especially for people who are at risk of not getting enough nutrients, the elderly, patients in the recovery period.
hospitalized patients
In addition to getting to know the benefits of HMB, which are important for both building and slowing down the breakdown of muscle mass.
We should still start taking care of all aspects of health.
to keep the body healthy
Although the age is increasing every year, with the emphasis on strengthening the muscles.
enhance body immunity
And properly replenish energy with foods that complete the 5 groups. You should also keep exercising regularly.
get enough rest
Including supplementing with a complete diet containing HMB (medical food
Must be used under the advice of a doctor) to walk towards the goal of being happy, healthy, never retired.
that is actually possible
refer
1. Deutz NE. Clin Nutr. 2013
2. Wilson J Int Soc Sports Nutr. 2013
3. Wilson GJ, et al. 2008
4. Nissen S et al. J Nutr. 2000
5. Rathmacher JA et al. JPEN J Parenter Enteral. Nutr. 2004
6. Nissen SL, Abumrad NN. J Nutr Biochem. 1997
7. Kuriyan R, et al. Exp Gerontol. 2016 8. Nelke
,
Christopher et al. biotics
What's the difference?
Retrieved from www.bumrungrad.com
10. Vitamins to restore the body after being infected with COVID Retrieved from www.mbrace.bnhhospital.com
11. Enhance immunity, prevent illness by supplementing essential vitamins for the body Retrieved from www.phyathai.com
12. Strength Know Your Health Iron Retrieved from www.mbrace.bnhhospital.com
13. Food Against Disease Selenium Retrieved from www.mmc.co.th
14. Sugar-Power in the Body Retrieved from www.doctor.or.th
15. Corn Syrup Solids vs. High Fructose Corn Syrup. Retrieved from www.livestrong.com
16. What Is High-Fructose Corn Syrup. Retrieved from www.everydayhealth.com