400 bowls of bone soup = 4 cups of milk? Eat this every day
　　 Osteoporosis occurs in the elderly, but it is not related to the formal youth or juvenile population. How much bone mass was “stored†in youth, directly affecting the bone health of middle-aged and old people. So how can we prevent osteoporosis? What can I eat every day to make up enough calcium?
I’ve got enough bones to see how much you are young.
The bone mass of life goes through three periods, namely the growth period, the stationary period and the decline period. The growth period ends at around 20 years old, when the human bone mass and bone density reach the highest value, that is, the peak bone mass or peak bone density is obtained.
The peak bone mass will last for several decades. Women will begin to decline in peri-menopausal bone mass. A rapid bone loss period will occur in 5-10 years after menopause, and then the bone mass will continue to decrease. Men will not have a rapid decline in bone mass, but A relatively slow decrease in bone mass occurs after the age of 40.
Therefore, the "skeletal wealth" after the old age is laid down during the adolescence, especially during adolescence.
The academic circles put forward the "three-level prevention" theory for the prevention of osteoporosis, that is, the primary prevention focuses on "open source", increases the peak bone mass of adolescents, and increases the reserve of bone mass; the secondary prevention emphasizes "throttle" and delays the middle-aged bone mass. Reduce and prevent osteoporosis; tertiary prevention is to "reinforce the sheep" to prevent the occurrence of fractures in the elderly.
Therefore, osteoporosis is not only a matter of the elderly, but also adolescents should be strong and healthy, pay attention to diet, get more sun, and prevent osteoporosis.
Replenish calcium with bone soup? Have to drink 400 bowls!
Important components of bone include calcium compounds, protein supplements, calcium and vitamins. Calcium is an important part of bone strength. So bone nutrition is first of all calcium. According to the survey data, the calcium content in the daily diet is not enough.
So, how much calcium does the person need to add every day? In general, the daily calcium requirement for puberty in 10-18 years old is 1300 mg, the daily calcium requirement for 19-70 years old is 1000 mg, and the daily calcium requirement for elderly people over 70 years old is 1200 mg.
So what food can calcium? Many people think that it is enough to drink some bone soup every day. In fact, calcium can only be absorbed by the body if it becomes an ionic state in the intestine. Although the bone inside the pig bone contains a certain amount of calcium, 99% of the calcium is "locked" in the bones. No matter whether it is a soup or an old soup, the calcium cannot be completely dissolved in the soup.
The study found that only 2-5 mg of calcium per 100 ml of bone soup is less than 1/20 of the normal milk calcium content (about 105 mg of calcium per 100 ml of milk). According to the daily needs of 800 mg of calcium for adults, it is estimated that 160-400 bowls of bone soup are needed to meet the needs of human calcium. Therefore, the legendary "Calcium Soup" can not be used as a calcium supplement.
In fact, the best calcium supplement foods are milk and dairy products (yoghurt, cheese, etc.), and some vegetables such as cabbage, broccoli, apricot, etc. also have higher calcium content. According to the recommendations of the International Osteoporosis Association, 1 cup of yogurt or a glass of milk = 1/4 of the daily demand for calcium, 1 cup of milkshake = daily demand for calcium, cheese is also rich in calcium. In addition, breakfast "oatmeal milk" is recommended, while coffee latte can promote calcium absorption than ordinary coffee. However, in addition to paying attention to calcium supplementation, we must also pay attention to dietary diversity and eat more vegetables and fruits.
Smoking, too thin, love to drink cola? Beware of osteoporosis
According to the study, smoking increased the risk of fracture by 29% and the risk of hip fracture by 68%. Although there is no evidence that alcohol affects bone mass, drinking alcohol increases the risk of falls and fractures. In addition, obesity causes many diseases, but too thin and there are risk factors for osteoporosis. It is recommended that the BMI (Body Mass Index) be maintained at >20 within the normal range.
In addition, there is no clear evidence that coffee is associated with bone mass. However, foreign studies have confirmed that long-term consumption of carbonated beverages such as cola can cause a decrease in milk consumption, resulting in a decrease in calcium absorption and an increase in calcium elimination.
In addition, calcium deficiency caused by cramps does not mean that the bones are also deficient in calcium. Normal blood calcium is not equal to normal calcium. If you want to measure the amount of calcium in your body, you should measure the amount of calcium in the urine for 24 hours.
I want the bones to grow well and exercise less every week.
A large number of studies have proved that moderate mechanical stimulation can effectively promote bone synthesis and inhibit bone resorption; while long-term bed rest or no exercise will promote bone resorption and reduce bone synthesis. Therefore, regardless of adolescents, middle-aged or elderly people, exercise is always in the first place. In addition to promoting the maintenance and increase of bone mass, exercise can also increase the strength of the muscles, improve the balance of the body and prevent falls.
[Recommended sports] Jogging, wild travel, brisk walking, climbing Stairs and other minor sports and skipping, playing and other more vigorous sports. You can choose the sport that suits you, stick to 3-5 times a week, 30 minutes each time.
[Strength exercise method] includes lifting dumbbells, pulling elastic bands, pull-ups, combination instruments, and standing on the toes. 2 times a week.
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