Can you imagine it?Our daily diet and living habits may be "eroding" our bone health quietly.Today, lets get to know this "silent killer" -The osteoporosis, and those foods that may accelerate its process.
Ms. Song, 45, has been troubled by low back pain for more than 2 years. The pain on the left is even more serious. Although there is no lower limb radiation pain, the pain often affects her sleep.In desperation, she went to the hospital for treatment.After a series of inspections, the doctor found her Check the tips of osteoporosis.Essence
It turned out that Ms. Song has some less healthy habits in daily life.She usually has a heavy taste and food with heavy oil.Do you know that too much salt is like a "little demon", which will affect our body to fully absorb calcium in food.The high -salt diet will make the calcium acceleration in the human bones, and the problems such as osteoporosis, bone atrophy, and fracture that women are susceptible to suffering from them cannot get rid of it.Studies at the University of Washington University in the United States found that after women eat more than 4,800 mg of salt per day, the osteopatheat ingredients contained in the urine will increase by 6% when they eat only 1200 mg of salt per day.While the human kidney is discharged from sodium, each excretion of 1000 mg of sodium will consume 26 mg of calcium.So ah, high -salt foods such as pickles, salted duck eggs, and bacon, we can eat as little as possible. Adults are best to control the amount of salt daily at 5g and below.Invisible salt.
In addition to high -salt food, high -fat and high -protein foods are also "enemies" of bones.A moderate amount of protein is good for the body, but if you often have large fish and meat like Ms. Song and take too much protein, it will cause calcium loss in the body.These foods form a saponic with calcium in the intestine, which is not conducive to the absorption of calcium. It may also allow excessive sulfur amino acid intake. For a long time, osteoporosis will come to the door.Unwilling.Excessive protein entering the human body will also increase the calcium and phosphorus in the human body, cause kidney stones, and at the same time cause calcium and phosphorus loss, increase the risk of osteoporosis.Therefore, adults eat aquatic products, livestock poultry meat and eggs every day, and control at 40-75 grams, 40-75 grams, and 40-50 grams.
Lets take a look at the drinks we often drink.Coffee and tannic acid contained in coffee also threatened bone health.Tannic acid and calcium are combined to form calcium tannicate, which cannot be absorbed by the body. Caffeine can also diuretic, allowing calcium to lose urine.Especially after menopause women and elderly men, long -term drinking coffee is more likely to increase the risk of osteoporosis.Therefore, it is best not to exceed 2 cups (400 ml) every day.There are also carbonated beverages. The carbonated and calcium will be combined into insoluble calcium carbonate. Frequent drinking will cause calcium loss, and symptoms such as pain and hypocalia.
Alcohol is also a "bad guy".It stimulates the gastrointestinal mucosa, hinders the absorption of calcium in the gastrointestinal tract. Long -term drinking will also affect the absorption and synthesis of vitamin D, which will hinder the absorption and utilization of calcium, and it is easy to induce osteoporosis.Friends who have drinking habits should pay attention to the amount of control. It is best to drink only one glass of wine every day. It is better to drink it without drinking.
Osteoporosis, a "quiet" epidemic, often has no symptoms at the beginning. Many people discover its existence when fractures or other examinations.Although its changes are invisible, the bone mass is slowly lost, which may cause pain, skeletal deformation, and even crispy fracture.Among the elderly population in my country, the incidence of osteoporosis is not low, about 6.6%, and the total number of patients is 60 million to 80 million, mainly for the elderly over 60 years old and after menopausal women, about 700,000 a year Example fractures related to osteoporosis.
So how do we prevent osteoporosis?First of all, you must balance your diet, drink more milk, eat more bean products, eat fishy fish, etc., and increase the intake of calcium and appropriate amount of protein.Milk and dairy products are the "star food" for calcium supplementation. The calcium content is high and the calcium and phosphorus ratio is moderate. It is also rich in vitamin D, which can promote calcium absorption.When eating spinach, winter bamboo shoots such as foods with high oxalic acid content, you can first simmer or stir -fry the water in the water, reduce the oxalic acid content, and reduce the effect of calcium absorption.At the same time, pay attention to low -salt diets, drink less, coffee, strong tea and carbonated drinks.
Secondly, to supplement vitamin D, you can eat more fish, animal liver, egg yolk, cod liver oil and other foods. You can also promote the synthesis of human vitamin D by sun exposure.Frequent irradiation of sunlight is like injecting an energy into the body, which helps the production and calcium absorption of vitamin D, so maintain outdoor activities for a certain period of time every day.
Appropriate exercise is also very important. Aerobic exercise such as walking, jogging, Tai Chi, etc., can enhance muscle strength, improve bone density, prevent fracture prevention, Can also enhance the bodys reaction, improve the balance function, and reduce the risk of falling.
Finally, dont forget to check regularly.Regular bone density examination is like a "physical examination" for bones. It can be discovered as signs of osteoporosis early, and timely measures are taken to prevent and treat.Middle -aged and elderly people are advised to conduct bone density examinations once a year.
Friends, let us start from now, pay attention to bone health, stay away from those foods that will "empty" bones, develop good living habits, and make our bones stronger.Welcome to a beautiful life!
