Proper amount of protein in diet can promote bone health, because lysine, tryptophan and arginine, the degradation products of protein in gastrointestinal tract, can form soluble calcium salts with calcium, thus increasing the absorption of calcium.
It is suggested that the average daily meat intake of the general population should be controlled at 50 ~ 100g, and more poultry meat should be selected. Try to eat aquatic products 2~3 times a week and insist on drinking at least one glass of milk or yogurt every day. You can also choose nuts as snacks, such as almonds, walnuts and peanuts. Fish and shrimp methods can be vegetarian dishes, boiled water, etc. And smoke and fry as little as possible to avoid nutritional damage and reduce the consumption of edible oil.
The promotion of fruits and vegetables to bone health can occur at all ages. Eating more fruits and vegetables in childhood will help prevent the loss of calcium in bones and lay a good foundation for growing into strong bones in the future. Old people eat more fruits and vegetables, and their bones are stronger. The amount of potassium and magnesium obtained from fruits and vegetables is positively correlated with the bone mineral density of the elderly. Besides potassium and magnesium, folic acid and phytochemicals in fruits and vegetables can directly or indirectly promote the absorption of calcium.
Green leafy vegetables are also calcium-supplementing vegetables that cannot be ignored. Regular consumption can promote the absorption of calcium. You should eat 300 ~500 grams of vegetables every day, preferably 3~5 varieties. Insist on eating 2~3 kinds of fruits every day, with an average daily intake of 200 ~ 400g. Try to choose fresh vegetables and seasonal vegetables, and try to eat them raw if possible.
Sodium is one of the important inorganic elements in human body. It comes from salt and various foods, and can be almost completely absorbed in the human body, so there is generally no shortage of sodium in the body. The average daily salt intake of Chinese residents is as high as 12g, which is twice the recommended amount of 6g in China Residents' Balanced Diet Pagoda, and it belongs to a typical low-calcium and high-sodium dietary structure. Scientific research has confirmed that sodium can increase the excretion of urinary calcium in the kidney. Long-term intake of low calcium and high potassium salt diet will lead to high osteolysis and low bone density.
Therefore, it is recommended that you try to control the daily salt intake below 5 grams and eat less pickles and salty snacks. It can also increase the intake of potassium, promote the absorption of calcium, relieve hyperosteolysis, reduce bone loss and achieve the purpose of increasing bone density.
The suitable intake of potassium is 2000 mg per day, and foods such as bean products, ginger, red dates and nuts contain high potassium. Choose coarse grains appropriately, the total amount of vegetables and fruits is not less than 500g, and the total amount of fish, poultry, meat and eggs is about150g. Add a glass of milk, and the daily intake of potassium can reach more than 2000 mg.
Apart from genetic factors, the best way to keep bones healthy is to get enough calcium through diet every day. It is important to arrange a reasonable diet. It is necessary to have a balanced diet, maintain the diversity of food and ensure the intake of dairy products, bean products, seafood and vegetables. Drinking 500 grams of milk every day can supplement about 500 mg of calcium, and ordinary three meals a day can provide about 400 mg of calcium, which is enough for one day.
If you can't get enough calcium through diet (such as lactose intolerance, can't drink milk, eat less, etc. ), you can consider supplementing calcium, but no matter what kind of calcium you eat, you should take it with meals or immediately after meals to facilitate absorption.
If you can be a conscientious person in diet, pay attention to a nutritious and comprehensive diet, give full play to the nutrients that are beneficial to bone health, and cooperate with appropriate physical activities and sports, you can make bones strong!
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