Osteoporosis is a type of systemic bone disease. Osteoporosis is a disease of concern due to the fact that this disease causes great health risks to people's bodies. So how should we prevent osteoporosis? Here we describe the prevention of osteoporosis diet.
Men's diet to prevent osteoporosis
1, moderate protein intake
Long-term protein deficiency can result in insufficient synthesis of bone matrix, such as calcium deficiency, which can accelerate osteoporosis. Proper amount of protein intake can increase the absorption and storage of calcium, which is conducive to bone growth and delay the occurrence of osteoporosis. However, it is not appropriate to use a high-protein diet, because excessive protein intake can cause increased urinary calcium excretion, but on the contrary bone tissue. The daily intake of protein is preferably 1.2-1.4 g/kg body weight.
2, energy supply must meet physiological needs
Children and adolescents grow rapidly and have relatively higher energy needs. The supply of adult energy must be adapted to the physiological needs of physical activity.
3, to strengthen calcium nutrition, scientific calcium
The Chinese Nutrition Society recommends 800 mg/day of calcium for adults and 1,000 mg/day for middle-aged people.
The preferred foods for calcium supplements are milk and dairy products. Drinking 500 grams of milk daily can meet 3/4 of adult calcium requirements. Yogurt contains high calcium, suitable for the lack of lactase in the body, can not tolerate the consumption of fresh milk. Other calcium-rich foods include cheese, shrimp, sesame, black sesame, kelp, seaweed, black fungus, soybean and bean products, green leafy vegetables, egg yolks, dried shrimps, sunflower seeds, and walnuts. Calcium may also be supplemented with calcium or calcium fortified foods.
4, reduce and avoid adverse factors for calcium absorption
For example, food should be fresh, light, and less greasy, and avoid too salty or too much crude fiber. The habits of smoking, drinking alcohol, drinking strong tea, and coffee all affect calcium absorption and should be noted.
5, supply rich vitamins
Vitamin D3 can regulate calcium and phosphorus metabolism, promote calcium and phosphorus absorption and collagen synthesis. Middle-aged and older people should be more sun and foods containing vitamin D-rich foods or appropriate vitamin D3 supplements (cod liver oil contains more vitamin D, fish, fish eggs, liver, egg yolk, and cream also contain vitamin D, but vegetables and cereals Almost free of vitamin D). Adequate intake of vitamins A, K, C, and E are all beneficial to the prevention and treatment of osteoporosis.
Light diet is not enough to prevent osteoporosis. You also need to understand the causes of osteoporosis.
1. Low body weight: Gravity and muscle contraction can affect the function and metabolism of bone cells. Underweight or weight loss in space is a common cause of osteoporosis.
2. Low sex hormones: not only postmenopausal women, young women with various low estrogen amenorrhea, postpartum breastfeeding, etc. are also common causes of osteoporosis.
3. Smoking, excessive drinking: It is a common cause of osteoporosis. Smoking reduces the absorption of calcium in the intestines. Smokers are often premenopausal and their levels of sex hormones are reduced, leading to bone loss. Alcohol can inhibit bone formation, and when alcohol abusers develop liver damage, they can reduce intestinal calcium absorption.
4. Lack of physical activity: Lack of muscle activity can lead to the loss of disused bone mass, which is also a common cause of osteoporosis. Lack of exercise can cause a decrease in muscle strength and poor balance and coordination, making it easier for the elderly to fall and increase the risk of fracture.
5 dietary calcium or vitamin D deficiency (light intake less): is more important causes of osteoporosis, the national daily intake of calcium dose should be 800-1000 mg, pregnant women, lactating women and the elderly need More calcium. Vitamin D deficiency affects calcium absorption. Less light from the elderly can affect the vitamin activation process.
6. Some diseases and drugs also cause osteoporosis: primary hyperparathyroidism, hyperthyroidism, Cushing's disease, rheumatoid arthritis, chronic renal insufficiency, gastrointestinal absorption dysfunction, multiple myeloma Patients with bone metastases and type I diabetes are often associated with low bone mass. In addition, the long-term use of immunosuppressants, glucocorticoids, heparin and other anticoagulants or diuretics have been confirmed with the incidence of osteoporosis.
7. Drink more than 250 ml per day: Studies have found that alcohol can easily cause bones to become brittle, as alcohol can cause loss of calcium, magnesium, and other minerals in the bones. The more you drink, the greater the danger. Drinking has a greater impact on female bones than men. Dr. Lake suggested that in order to protect the bones, it is important to reduce the amount of alcohol or alcohol. Use tea or warm milk and honey instead.
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