Diet for strong bones.
When osteoporosis is necessary not only to eat rationally, but, if there is excess weight, to limit the calorie content of food. Оsteochondrosis treatment. It is important to reduce the burden on the spine and osteoarticular apparatus.
If the recommended energy value of the daily ration at the age of 30 to 40 years is taken as 100%, then at the age of 50-60 years it must be reduced to 80%, in 60-70 years — up to 70%, and over 70 years — to 60% .
Let’s keep the bones whole!
Reduces the destruction of bone tissue diet with restriction of the cooked salt, spices, coffee, tea. But water should drink an average of 8 glasses a day.
Caffeine, contained in coffee, tea, chocolate, and especially in soft drinks, promotes the release of calcium in the urine.
At the same time, sodium, potassium and magnesium are excreted.
Tea and coffee are especially harmful in old age. Since within 2 hours after their use, the activity of all systems and organs sharply increases, causing their exhaustion. After this, there is a feeling of weakness, lethargy, drowsiness, lasting many hours.
It is advisable to replace coffee and tea with herbal teas. Instead of table salt it is desirable to use spicy herbs (dill, parsley, cumin, parsnip, onion, garlic) and sea kale. They contain a lot of vitamins and minerals.
To keep the bones strong, you can not do without vitamins B6, B12, B15, folic acid, orotic and aspartic acids.
Folic acid is found in radish, potatoes, carrots, parsley, sweet pepper and bananas.
Vitamin B12 is present in large quantities in sauerkraut, green peas.
Vitamin B6 is abundant in yeast, eggs, fish, beef, legumes, whole grains and bran.
Orotic acid is found in yeast, liver, sheep, goat, cow and mare milk.
Aspartic acid — in soy products, eggs, fish and meat. But most of all in sprouted grasses.
Calcium without harm to health.
The need for calcium is most easily met by consumption dairy products (cottage cheese, brynza, hard cheese), egg yolk.
However, milk fat in large quantities is harmful. Milk is not fully absorbed by all elderly people, since it contains lactose.
!! Sugar and other flavors in cocktails, yoghurts interfere with the absorption of calcium from milk.
A lot of calcium in cauliflower, turnips, poultry, lentils, bran, in raw fruits and vegetables. Also in almonds, figs, berries.
Phosphorus and calcium are present in large quantities in fish, especially in fish liver, egg yolk, cheese.
Older people should limit sugar. Excess it causes functional hypoglycemia. Promotes addiction to alcohol, drugs, nicotine.
!! Sugar changes the ratio of calcium and phosphorus in the blood. Phosphorus falls, and calcium grows for 24 hours after the intake of sugar.
This increases the excretion in the urine of magnesium, zinc and sodium. All this increases the risk of fractures.
Sugar promotes allergization of the body, reducing sexual drives, causes mental disorders. In addition, it increases body weight. That is, there is an additional burden on the spine and joints.
Diversity is important.
In nature, there are no products that would contain all the components we need. Only a combination of them will ensure the delivery of all the necessary substances.
In a normal diet, the ratio of proteins, fats and carbohydrates is close to 1: 1: 4.
Animal proteins should account for 55-60% of the total number of proteins in the diet. In a day, a person needs only 30 g of animal proteins for women and 35 g for men.
In a 100-gram piece of meat or fish (depending on the type), about 20-25 g of protein, 200 g of kefir or cottage cheese — about the same, in a glass of milk — 2 times less.
We should not forget about the proteins of plant origin.
A serving of beans (beans) contains 15-20 g of protein. Such protein is extremely useful for metabolism in the human body.
Vegetable proteins (mushrooms, grain-legumes, bread, vegetables) are absorbed by the body worse than animals (by 70-80%). But at the same time, plants contain boron, which promotes the absorption of calcium.
Boron in a significant amount is present in nuts, fruits (except citrus).
In the elderly, it is advisable to eat more fish. The fish contains a lot of phosphorus, calcium, potassium and iron. There are also omega-3 fatty acids, which weaken the manifestation of atherosclerosis.
Recently, the attitude towards receiving eggs has been revised. It is advisable to consume at least 5-6 eggs a week.