If the elderly are deficient in calcium, they increase the risk of osteoporosis!
In our countries, the incidence of osteoporosis due to calcium deficiency in the elderly over 60 years of age is close to 40%, of which the incidence is higher in women, about 49%, and the incidence is slightly lower in men, about 23%.
First, what are the harms of osteoporosis?
Because of the lack of calcium, it may lead to osteoporosis, after osteoporosis, the elderly may have low back pain, hunchback, spinal curvature, bloating, constipation and other discomfort.
More serious is the impact on bone, after osteoporosis, the fragility of the bone will increase, then it is easy to fracture. So in our daily life, we can always encounter old people who fall, stumble, and fractures occur. Senile fractures, often slower to recover, the most important is that after the fracture of the elderly, it is easy to be complicated by thrombosis, infection and other diseases, the fracture itself may not be fatal, but once infected or thrombosis occurs, it is often a fatal result.
Second, food calcium supplementation is the first choice
In the diet of the elderly, it is necessary to appropriately increase some calcium-rich foods to reduce the risk of calcium deficiency and reduce the risk of osteoporosis.
In the daily diet, the most common foods with large calcium content include: dairy products, soy products, vegetables, nuts, so how to choose these foods for the elderly?
1. Dairy products: milk, milk powder, yogurt
In fact, whether it is milk, or milk powder, yogurt, calcium supplementation effect is basically the same, mainly according to the eating habits of the elderly, and the degree of convenience of life.
Because some old people do not like to drink milk, it is uncomfortable to drink milk; some old people do not like to drink yogurt; some old people only like to drink milk powder. It doesn't matter, just take the taste of the elderly.
However, when the elderly choose milk powder, try to choose milk powder with a relatively low sugar content; after brewing milk powder, try not to put sugar, so as not to induce sugar to consume too much.
Another point to remind is that when choosing liquid dairy products, some things, although called "milk", are not real dairy products. If the main ingredient in the ingredients is "water", then this dairy product is actually a beverage, which cannot be compared with the dairy products we are talking about. If the main ingredient in the ingredient is "milk", then this dairy product is what we call dairy products.
Yogurt many people began to drink unaccustomed, in fact, drink a few times will feel good, purely from the perspective of calcium supplementation, yogurt and milk, basically close, there is no essential difference. But yogurt can also improve gastrointestinal function, so if you drink habitual yogurt, the elderly can also choose yogurt.
2. Soy products
Many elderly people never drink milk because they are not used to the taste. It doesn't matter, we can add a little soy product to our daily life.
In the usual diet, adding some soybeans or soybean foods, such as tofu, tofu, dried beans, etc., can also play a role in calcium supplementation, and at the same time, it can also supplement high-quality plant protein.
Some people say, I don't drink milk, drink soy milk ok?
Soy milk is a soybean product, which can also supplement calcium, but the same weight of milk and soy milk, not in a grade. For example, the same drink a cup of milk, drink a cup of soy milk, milk can supplement 10 parts of calcium, then soy milk can only supplement 1 part of calcium.
You can't simply rely on drinking soy milk to supplement calcium, but also increase the beans themselves or solid soy products.
3. Nuts
Nuts can not only supplement unsaturated fats, but also facilitate blood lipid metabolism and protect blood vessels and the heart. At the same time, it is also a good source of calcium supplementation.
But there is a problem here, the elderly generally do not have a good mouth, even if nuts can supplement calcium, but many elderly people can not use nuts directly or often. But you can make porridge, soup, etc. without nuts, and make it softer and rotten for the elderly to eat.
4. Vegetables
Many people think that bone broth supplements calcium, while vegetables are vitamin supplements that cannot supplement calcium.
These are two mistakes: drinking bone broth does not supplement calcium, and boiling bones dissolve into soup with very little calcium. The white color in the soup is not calcium, but fat, so you can't rely on bone broth to supplement calcium.
Vegetables, especially dark vegetables, can be supplemented with calcium, such as: Chinese cabbage, rapeseed, etc., but also some dried vegetables: dried kelp, dried fungus, seaweed and so on.
Therefore, in the daily diet, a little more vegetables can supplement dietary fiber, vitamins, and folic acid, which is conducive to improving constipation, is conducive to preventing cardiovascular and cerebrovascular diseases, and can also supplement calcium and prevent osteoporosis.
Old people, according to their own living habits, choose their own calcium supplement food.
Third, in addition to the above-mentioned calcium supplement foods, what are the suggestions for preventing osteoporosis in the elderly
The "Osteoporosis Branch of the Chinese Medical Association and the Bone Nutrition and Health Branch of the Chinese Nutrition Society" issued diet and exercise recommendations for the prevention of osteoporosis in the elderly:
1, low salt and low oil
Salt should not exceed 6 per person per day, and oil should not exceed 25-30g per person per day.
2, high-quality protein also needs to be supplemented
1 egg a day, egg yolk protein to eat; you can choose milk, soy products to supplement calcium and protein.
3, tobacco and alcohol is not recommended, light tea, boiled water is the best
The elderly are best to quit smoking, it is not recommended that the elderly drink alcohol, even if drinking alcohol should not be excessive; supplement the appropriate water every day, about 1500ml, can drink light tea, it is not recommended to drink drinks.
4, food diversification is the key
Whole grains and mixed beans 50-150 g, potatoes 50-100 g; vegetables 300-500 g, dark vegetables should account for 1/2; fresh fruits 200-350 g. On average, there are more than 12 kinds of food per day, and more than 25 kinds of foods per week, including cereals and potatoes, vegetables and fruits, livestock, poultry, fish, eggs and milk, soybeans and nuts.
5, proper exercise, to bask in the sun
Try to adhere to the activity, calcium supplementation and do not forget to supplement vitamin D, that is, to insist on sun exposure (can not be through the glass, can not cover the arms and legs), 2-3 times a week, each time for 10-15 minutes, if it is not convenient to bask in the sun, you need to supplement vitamin D.
In short, a healthy diet is the basis of health, and a healthy and scientific comprehensive diet is not only conducive to calcium supplementation and prevention of osteoporosis, but also conducive to the prevention of three highs and cardiovascular diseases.