In order to make their bones healthier, a group of aunts and uncles can often be found in the community park moving their muscles and bones, in order to make their bones healthier and walk more powerfully.
Uncle Li is a pistachio in the community, he is nearly 70 years old this year, and everyone is very envious of his body, there are many elderly people like him who need to walk with crutches to support, or slow and weak.
But Uncle Li looks full of energy, walks like a fly, and can also play ball with his little grandson for entertainment.
In order to let everyone have a good body and the bones are getting stronger and stronger, Uncle Li asked his friends about their eating habits and told them that there are 3 kinds of food in their life as much as possible, and the more they eat the bones, the more brittle they are, and this is how calcium is "taken away". Is this true?
First, look at the food that has lost calcium
01 Coffee
Coffee is a must-have drink for many people, especially those who are used to staying up late or working hard, whether it is morning or night, they will make a cup of coffee to refresh themselves and make themselves energetic, and sometimes they will drink several cups a day.
However, friends who drink coffee for a long time are easy to lose urinary calcium, and if they drink a lot of coffee every day, it is easy to cause the loss of calcium, and in the long run, the bones will also be easy to become brittle, affecting the absorption of calcium.
02 High-salt foods
Long-term consumption of high-salt foods, like all kinds of pickled products are not good for health, because salt still has a high sodium component, inhaling too much sodium, we will be excreted from the urine when we excrete, which also means that a part of the calcium will also be excreted, resulting in more and more calcium loss.
03 High-fat foods
High-fat food is also the first choice for many people, because after high-temperature frying, the food will be particularly attractive, crispy and delicious, including fried chicken, French fries, rice cakes and other fried foods, which are the favorite of many young people.
In addition, there are deep-fried fritters, which are also an option for breakfast for the elderly. These high-fat foods contain high fats, which will produce fatty acids in the body, and then form insoluble substances with calcium, which not only affects calcium absorption, but also increases the risk of calcium loss.
Second, look at the foods that supplement calcium
The older you get, the more fragile your bones will be, and it is difficult to avoid osteoporosis, and the gradual decline in bone density will easily cause the risk of damage during exercise.
Milk is a drink suitable for all ages, it is rich in calcium, which plays a key role in calcium supplementation for the human body.
When we are children, we will let them drink more milk to grow taller and promote the healthy development of bones, so drinking more milk in life can effectively supplement calcium and make bones stronger.
Tofu is a very nutritious food, and there are many ways to cook it, and tofu is also rich in calcium. Because tofu is made from soybeans, soybeans contain about the same amount of calcium as milk, and the phytic acid oxalate fiber in it.
Eggs are a favorite food of many people, whether it is fried eggs or scrambled eggs, they are many people's favorites. Eggs contain a variety of nutrients, including calcium, which can provide enough nutrients for the human body.
Eating 1 to 2 eggs a day can bring good help and effect on calcium absorption, but it is best to boil eggs in water, which can reduce calories and absorb the nutrients brought by eggs.
3. Life calcium supplements to share
In addition to dietary calcium supplementation, we can also take calcium supplementation in our lives, through the details of life for bone development healthier, so that we can better absorb the nutrients of calcium.
Basking in the sun is a very healthy and natural way to supplement calcium, to meet the choice of friends of different ages, we can arrange 1 to 2 times a day to bask in the sun.
Try to avoid the phase of the sun and avoid sun exposure, and avoid sunburn on the skin by strong ultraviolet rays.
Generally, once in the morning and once in the afternoon, it is the best way to supplement calcium in the sun, and it can be flexibly changed according to the weather conditions.
Exposure to the sun can replenish vitamin D for the body, which can promote the absorption of calcium and make the body's bones stronger.
The older you get, the lazier you start to become lazy and don't want to exercise, you live every day leisurely all day long, and the older you get, it's especially important to keep exercising.
According to your own situation, you can better prevent osteoporosis by arranging appropriate exercise every day.
With the gradual growth of age, the bones are not as good as when we were young, the metabolism becomes slow, and we can strengthen our muscles and bones through exercise.
It can delay the time of osteoporosis, make the muscles and bones stronger, and promote the absorption of calcium.
Epilogue:
We have learned what foods affect the loss of calcium, and we should try to avoid excessive intake in our lives, and understand the importance of diet.
In order to better promote calcium absorption and nutrition, we pay attention to the details of our diet, exercise and sun exposure in our daily lives, and make our bones stronger.
References:
2022-05-19People's Financial Media - "3 Foods Will Make Your Bones "More and More Brittle"!
2022-10-10Health knowledge shared every day - "These three foods in life will make bones brittle, don't eat it, this is how calcium is lost"
2023-2-13Qilihe Financial Media - "These 3 foods are specifically related to bones to "grab calcium", the more you eat bones, the more brittle they are! Remember to eat less! 》