In real life, we can often see many middle-aged and elderly people, prone to fall and fracture. It is likely that it is due to bone calcium loss, resulting in osteoporosis. If you are not careful, it is easy to cause fractures, so you don't want your bones to become brittle, and you must pay attention.
Doctors remind: do not want to cause osteoporosis, 3 types of food to eat less
The first type of food: high-fat foods
For this kind of food, both adults and children prefer to eat, and after frying, the taste is unique and delicious. Such as fried chicken, French fries, etc., but any food that can be fried contains a substance called fatty acids, which can be combined with calcium to form a substance that is difficult to dissolve, and it is difficult to introduce calcium into the bone. If you usually eat too much, calcium nutrition can not be absorbed by the bones, especially the nutrient absorption capacity of middle-aged and elderly people becomes poor, it is easy to cause osteoporosis.
The second type of food: high-salt foods
It is important to know that the main component of salt is sodium, and it is not a good thing to consume too many sodium ions in the body. A long-term high-salt diet not only carries the risk of high blood pressure, affects kidney health, but also has the potential to cause calcium loss. Because our body excludes sodium ions at the same time, sodium ions will carry calcium excretion, over time will form osteoporosis. Daily high-salt foods such as, pickled foods, processed foods, bacon, conditioning, pickles, etc.
The third type of food: foods high in oxalic acid
We also know that calcium oxalate in the body is too high, which is easy to cause stones. Because we usually eat more foods with high oxalic acid, they will be combined with calcium after entering the body. When calcium nutrition and oxalic acid combine too much, it will affect the calcium absorption of bones, long-term osteoporosis will follow, foods with high oxalic acid are spinach, beets, amaranth, etc., we usually have to eat cautiously.
How do we middle-aged and elderly people eat healthy bones?
(1) Balanced diet
Many people's chronic diseases are caused by daily behavior habits and even improper diet. Therefore, the daily diet should pay attention to nutritional balance, after the age of 30, pay attention to calcium supplementation, the recommended intake of calcium per day is at least 800 mg or so.
(2) Vitamin supplementation
Because you want bone health, calcium supplementation alone is not enough, which is why many middle-aged and elderly people often supplement calcium, but they have not played a role in calcium supplementation. That's because the body lacks the route of vitamin calcium introduction, such as the lack of vitamin K, the body has no way to introduce calcium into the bone, can not play a role in increasing bone density. So we need to supplement vitamin k, D, etc. every day.
(3) Exercise regularly
Regardless of the age group, proper exercise is very beneficial to the body's bone health. And we middle-aged and elderly people want bone health, in addition to sunbathing, it is very necessary to carry out more aerobic exercise appropriately.