Middle aged and elderly people want to protect their bones, which foods can play a good role and hav

Middle-aged and elderly people can eat more protein-rich foods and supplement calcium.

The elderly can eat more soy products, which contain more calcium and protein.

The bones of the elderly must be protected, the diet should be light, and eat something high in calcium.

Eat more calcium-supplementing foods, such as seafood. and beans and the like.

You can eat some calcium tablets, or foods that are high in calcium, such as tofu, kelp, etc.

Eat more calcium-supplementing foods, drink more bone broth, etc.

You can choose some legumes and eat more legumes, so that you can play a role in protecting your bones.

You can eat some calcium-containing foods to supplement this nutrition.

Decreased estrogen, especially in postmenopausal women. The element of age. As we age, parathyroid hormone and growth hormone in children decrease. Calcium filling is insufficient. Lack of exercise leads to disuse osteoporosis.

1 tahini. In fact, sesame paste has the highest calcium content in the daily diet. In addition to proteins, amino acids, vitamins, and minerals, sesame seeds contain much more calcium than vegetables and legumes.

Eating tahini regularly is good for bone development. And the rich lecithin in tahini also prevents hair from turning gray or falling out.

2 Cheese is also a dairy product with a high calcium content, and the calcium contained in it is easily absorbed by the body. Eating cheese in moderation can not only replenish a large amount of calcium required by the human body, but also enhance the body's resistance. It can promote body metabolism, enhance vitality, protect eye health, and maintain the best health.

In addition, the lactic acid bacteria and their metabolites in cheese are also beneficial to maintain the stability and balance of normal flora in the human intestine, which can prevent constipation and diarrhea.

Calcium is needed for vitamin D, vitamin C, protein and other essential nutrients for the human body; Eat more green fruits and vegetables, you can eat some soybeans, rich in plant protein, can promote the body's absorption of calcium, eat more milk, soy products, kelp, shrimp skin and so on to meet the needs of normal people to supplement calcium.

Protein as well as vitamin C, vitamin D are needed. Eat grapes, grapefruits, carrots, potatoes and sausages, which I often give to my father.

Although our skeleton may look very strong, it is a living tissue that changes every day. If we don't pay attention to nutrition, we will age one day.

Hormone supplementation** may prevent bone loss, but calcium supplementation is still the most important thing, whether you take it or not. However, calcium alone is not enough, vitamin D is necessary to help the body absorb calcium and use it efficiently. In addition, minerals such as phosphorus, magnesium, and fluoride also help to strengthen bones.

The isoflavones in soy foods are also good for bones, especially for postmenopausal women.

In fact, soy protein and other kinds of plant-based proteins contain much fewer sulfur amino acids than meat; When there are too many sulfur amino acids, the bones will lose calcium.

1.Milk supplements calcium.

Calcium moves in and out of the bones frequently with the blood; If you drain more calcium than you accumulate, you will develop osteoporosis. Milk is considered to be the best source of calcium**, and the vitamin D in milk also aids in calcium absorption.

2.Cheese and yogurt are rich in calcium.

Dairy products in general are also rich in calcium. The calcium content of yogurt is comparable to that of cow's milk, but dairy products such as yogurt have even higher calcium content, and two slices of cheese are equivalent to the calcium content of a carton of milk.

It is best to buy low-fat raw yogurt calcium. Because high-fat or flavored yogurt fats are more sugary and higher in calories, but less calcium. Although cheese is rich in calcium, the salt content in it is not low, which is not conducive to the prevention of cardiovascular diseases.

3.Soy milk is rich in plant protein.

The isoflavones in soy are good for bones, especially for postmenopausal women. Soy milk is a soybean product rich in plant protein, but the calcium content is far less than that of milk, and it is not suitable to replace milk as a calcium intake.

4.Sardines are rich in vitamin D

Sardines are rich in vitamin D, fish bones are good in calcium**, and rich in 3 fatty acids, but sardines are higher in calories, about 200 calories per 100 grams of fish meat.

From the point of view of fatty acid intake, oily canned sardines are better; If you are afraid of high calorie intake, consider canned boiled sardines.

5.Strawberries have the highest vitamin C content among fruits.

Strawberries contain 80 mg of vitamin C per 100 grams, which is rich in vitamin C and ranks high on the list of antioxidant foods.

6.Sesame seeds are rich in calcium.

In addition to being rich in calcium (989 mg per 100 g), sesame seeds also contain phosphorus (638 mg per 100 g), potassium (475 mg per 100 g), magnesium (356 mg per 100 g), iron (15 mg per 100 g) and fiber.

7.Lemons are rich in vitamin C

Lemons are of course rich in vitamin C**, but they are also rich in calcium and potassium, and lemons also contribute to the dissolution of calcium from other foods. The magnesium in lemons also plays an important role in the metabolism of calcium, phosphorus, sodium, potassium and vitamin C.

Osteoporosis is a condition that middle-aged and elderly people face. After the age of 30, calcium is lost at a rate of 3 per 1,000 every year. Around the age of 60, there are obvious symptoms of osteoporosis.

Is there any food that can effectively prevent or slow down its occurrence? Let's talk about it for you!

Osteoporosis Osteoporosis is a disease characterized by osteopenia and destruction of the fine structure of bone. It tends to lead to an increase in the brittleness of the bones, and fractures. In layman's terms, the bones are not strong.

Causes of osteoporosis:1Decreased sex hormones, especially in postmenopausal women.

2.Age factor. As we age, parathyroid hormone and growth hormone decrease.

3.Inadequate calcium supplementation. 4.

Lack of exercise leads to disuse osteoporosis. 5.Endocrine disorders.

6.Certain medications, long-term alcohol consumption, digestive disorders, etc.

The main symptoms of osteoporosis:1Diffuse pain in the lower back, which is the most common symptom.

And the range of pain is not fixed. 2.Prone to fractures.

Especially the big hips, wrists, and spine. 3.Hunched over and shorter in height.

What foods to eat to prevent osteoporosis? 1.Foods high in calcium. Osteoporosis is mainly the loss of calcium, so be sure to supplement with enough calcium. Such as milk, soy products, sesame seeds, etc.

2.Foods that contain vitamin D. These are basically obtained from animals, such as cod liver oil, animal offal, etc.

3.High-protein foods, protein is an important component of bones. Such as eggs, shrimp, lean meat, milk, etc.

4.Other vitamins are also needed. Eat plenty of fruits and vegetables.

Also be careful not to drink strong tea and coffee for a long time, and not to eat too sweet and salty.

In addition to the aspect of eating, there is a lot to pay attention to.

1.Proper physical exercise is not only conducive to the deposition of calcium, but also enhances bone strength. It can also improve the body's functions, enhance physical fitness, and increase the flexibility of the body.

2.Get plenty of sun. This is because sunlight promotes the formation of vitamin D in the body.

3.Appropriate oral calcium supplements, such as calcium carbonate and vitamin D.

4.Don't take medications that cause calcium loss. Such as hormones and diuretics.

5.Take care to protect yourself from trauma to avoid fractures.

The prevention of osteoporosis is a long-term and lengthy process. Be sure to have enough patience and perseverance to relapse. Tighten the string all the time. Hopefully, these will help you with leaky socks.

Elderly people should eat more calcium tablets and active vitamin D, and one of the branches is to strengthen the reasonable balance of nutrition, eat more fish, eggs, milk, etc., and strengthen the prevention of osteoporosis.

1. Haimi. Sea rice not only contains protein, but also rich in trace elements.

2. Soybeans. It is a high-protein food, a high-calcium food, and also contains a large number of essential amino acids and iron.

3. Black sesame dismantling. Black sesame seeds contain several times more calcium than white sesame seeds, and eating more can prevent osteoporosis, and can also play a role in health preservation.

4. Animal bones. Animal bones are rich in calcium, and drinking more bone broth can replenish calcium.

The elderly should eat more calcium-supplemented foods to prevent osteoporosis. For example, beans can be a good calcium supplement if you rent town products. For example, red soaked beans in coarse grains, soybeans, tofu, and soy milk can also be used.

1.Milk, milk is a good calcium supplement and is rich in calcium. 2.

Oats are rich in nutrients, rich in vitamins, and contain minerals such as calcium, phosphorus, iron, and zinc. 3.Sesame paste is rich in protein, amino acids, vitamins and minerals, and has high nutritional value.

What is osteoporosis.

Osteoporosis is an "empty nest" bone disease. Healthy bone is like no coal before burning, and bone density is high; The loose bone is like a coal block after burning, the heat is exhausted, and the honeycomb inside the coal block increases. The professional theory is that the mineral content in the bone gradually decreases due to certain factors, and the bone density decreases.

What are the dangers of osteoporosis.

Osteoporosis increases the risk of fractures, especially fragility and compression fractures in the lower back, hips and arms. In addition, osteoporosis can also lead to aging manifestations such as loose teeth, backache, vertebral compression, and shortening.

Why should middle-aged and elderly people prevent osteoporosis?

After osteoporosis, middle-aged and elderly people are at risk of fractures. And the older you get, the slower the fracture heals. Fractures even increase the risk of death in the elderly, for example, the mortality rate of the elderly is as high as 50% one year after a fracture of the femoral neck, which has a bad reputation as "the last fracture in life".

What is most effective to eat to prevent osteoporosis.

A diet rich in calcium, protein, vitamin D, vitamin K, prebiotics and phytoestrogens should be rich in nutrients such as milk, lean meats, marine fish, animal liver, soybeans and soy products, green leafy vegetables and other healthy foods. In addition, while maintaining a healthy diet, it is also necessary to reduce sodium, and avoid smoking and alcohol.

What else can be done to prevent osteoporosis?

Dietary supplements and exercise. After the age of 50, the recommended daily intake of calcium in middle-aged and elderly people increases to 1000 mg, and vitamin D increases to 600 IU. If the daily diet supplement is insufficient and the sunshine is insufficient, oral dietary nutrient supplements such as calcium and vitamin D should be taken orally according to the doctor's instructions every day.

At the same time, 2-3 times a week, weight-bearing and resistance exercises such as dumbbells, elastic band training, brisk walking, and rowing are carried out to increase local bone mass and improve bone density. In addition, some anti-osteoporosis drugs may be used as prescribed.

SummaryOsteoporosis is a preventable and treatable bone disease, and the sooner it is prevented, the sooner it will benefit. Avoiding sedentary lifestyles, increasing exercise time, maintaining a balanced healthy diet, and avoiding tobacco and alcohol can actually effectively prevent, delay, or even avoid osteoporosis, allowing the elderly to live out their old age in peace.

The first point, you must eat more vegetables, which can prevent osteoporosis, which is good for the body, the second point, eat more legumes, which can also prevent osteoporosis, which is very good for the body, and the third point, eat more nutritious fruits, then you can prevent osteoporosis.

Eat more foods with more calcium, such as milk, black sesame seeds, soybeans, mushrooms and mushrooms, salmon, etc., and be sure to do more physical exercise, and then develop good living habits.

Usually eat less meat with a particularly high fat content, you can eat more fish and beef, you can also eat onions, fresh shrimp, drink more milk, eat more eggs, you can also eat more kelp, eat more these foods can make the body's nutrition more balanced to avoid osteoporosis.

I think I can eat some black sesame seeds every day, then soybeans, soy products and the like, and then I can eat some salmon, sea rice, milk.