Osteoporosis prevention don't just stare at the milk

Beijing ji shui tan hospital osteoporosis diagnosis and treatment center Zhao Xia

Source: health

        Osteoporosis is becoming engulfed the elderly health hidden epidemic. Osteoporosis is bone fragility due to low bone mass and bone, micro structure was destroyed in the diseases of the bone's fragile and prone to fracture system. In daily life, eating habits, to a great extent decided to osteoporosis of morning and evening. So how do you eat to make bones more healthy?

        Vegetables is JianGu grain effect

        A lot of people pay more attention to animal food intake that calcium can prevention and treatment of osteoporosis. And, of course, in the prevention and treatment of osteoporosis, calcium is the most important factor, but it is not only calcium can prevention and treatment of osteoporosis. Osteoporosis is a very complex and many factors caused by disease, and nutrition, genetic, endocrine function, sports. Bone health needs nutrients, is more than calcium and vitamin D, and exists in plant foods in a variety of minerals and trace elements, etc.

        Survey found that eating Onions, spinach, corn is good for bones. Experiments show that the onion is one of the most able to prevent bone loss vegetables, spinach contains a variety of promoting calcium absorption, reducing calcium excretion. The absorption of calcium is closely related to the body acid-base balance. When meat intake too much and excessive protein intake, the body appear the acid-base imbalance, will increase calcium excretion. If you can eat more rich in potassium and magnesium, such as spinach, dark green leafy vegetables, and helps maintain acid-base balance, decrease the excretion of calcium. Second, spinach contains rich vitamin K, vitamin K can regulate bone metabolism, increase bone density, promoting bone health, especially to reduce the risk of patients suffering from bone fractures. Corn contains rich in phosphorus, menopausal women generally phosphorus intake is insufficient, and phosphorus and calcium in appropriate proportion, is conducive to the absorption of calcium.

        Milk beans can easily repair calcium

        Calcium is the most major component of bone mineral, calcium deficiencies inevitably affects bone mineralization. So as to prevent osteoporosis, first of all to ensure the food intake of calcium. Recommended daily calcium intake in China: 800 mg, 600 mg for children, adults youth from 1000 to 1200 mg, pregnant women and lactating women, 1500 mg, 1500 mg in postmenopausal women, the elderly 1000-1200 mg.

        Food is the best source of calcium milk, because milk products contain calcium rich and absorption rate is high, if the daily drink 500 ml milk products, can meet 75% of the adult calcium requirement, fermented yogurt more conducive to the absorption of calcium. At the same time, the lactose in milk and amino acid can promote the absorption of calcium. Soy products contain a certain amount of calcium, rich content of isoflavones in soy is a special effect on bone mineral density. Soybean isoflavone is a kind of phytoestrogen, to maintaining the flexibility of bone has a certain effect, can avoid or reduce fracture occurred. Soybean isoflavone and calcium combined action, the effect of preventing bone loss is better than calcium alone. Middle-aged and old women should often choose the class of food, such as soybeans and soy products, and is safe to add plant estrogen.

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