Bone loss accelerates in women after menopause. Nutritionist Song Minghua pointed out that it is never too late to save the bones, but in addition to calcium and vitamin D, we must know that there are two other nutrients that can help calcium absorption and retain the bones; Let 2 pig teammates spoil the game.
"If Cloud Knows" host Zheng Kaiyun mentioned, why do women lose bone so quickly after menopause? Song Minghua pointed out that after women's menopause, due to the decline of hormones like a slide, it affects the imbalance of bone metabolism, the synthesis of bone decreases, and the amount of bone loss increases, so the situation of osteoporosis will be more obvious.
Chinese menopause is about 52 years old, but Song Minghua believes that as long as you want to save your bones, it is never too late. When it comes to bone marrow, everyone will think of calcium supplementation. The average adult needs 1000 mg of calcium per day, and after menopause, it needs 1200 mg per day. Fresh milk has the most calcium, which is equivalent to a cup of 250C.C. The average person needs 4 cups a day, and menopause needs to drink 5 cups. As soon as he heard this amount, Zheng Kaiyun felt that it was really difficult to achieve.
When it comes to milk, people who are lactose intolerant always think that soy milk can be substituted, but "." Zheng Kaiyun reminded him.
Song Minghua said that besides milk, calcium can also be obtained from dried small fish, dairy products and seasonal vegetables such as kale and amaranth.
Mentioning calcium, Song Minghua said that in addition to vitamin D, there are 2 secret weapons that can increase calcium absorption.
In addition to whitening and anti-aging, vitamin C is an important key nutrient for synthesizing collagen. Collagen is related to connective tissue. When there is insufficient collagen in the body, not only the face will be loose, but it will also affect the bones.
Vitamin K It is a fat-soluble nutrient mainly derived from dark green vegetables. Song Minghua said that when calcium is absorbed by the intestinal tract and then enters the blood, vitamin K is required to enter the bones and be used by the human body.
Zheng Kaiyun asked: Do you need to eat a lot of vitamin C, D, calcium and K?
Song Minghua said that the intake of these nutrients should not be too much, as long as there are vegetables on the plate, it should be enough. However, it is common for people to have unbalanced nutrition, so they need to get it from special foods.
Zheng Kaiyun added that dark green vegetables and fruits have vitamin C, and vitamin D can be obtained from dried mushrooms and fungus after sun exposure.
Everyone knows to prevent osteoporosis, but why is the prevalence of osteoporosis increasing? Zheng Kaiyun believes that in addition to drinking coffee, modern people will accelerate bone loss. In addition, everyone stays in the office and does not exercise. Lack of exercise is also detrimental to bone density.
Song Minghua also mentioned that there are two pig teammates who need to remind everyone to pay attention to calcium supplementation.
Many people will eat high-speed iron and high-calcium supplements together. Song Minghua described it as a scam of the century! Because iron and calcium are antagonistic, they compete with each other for absorption. Zheng Kaiyun explained the concept of "there is no me if you have you". Putting iron and calcium together will cause the two of them to fight and lose both sides. Therefore, if you want to supplement iron and calcium, it should be about 2 hours apart.
In addition, diets high in fat, sugar, and salt, which are known to be detrimental to your health, can also affect your bones. , so that calcium is more stable and not easily absorbed. Song Minghua reminded that when supplementing evening primrose oil, fish oil, and bitter tea oil, calcium tablets should not be taken at the same time.
As for high sugar and high salt, in addition to obesity and high blood pressure, they will destroy the environment in which the intestines absorb calcium, thereby affecting the absorption of calcium.
Anyone worried that taking calcium tablets will cause stones? Song Minghua said that if calcium is not absorbed by the bones, there is a risk of stones. If the calcium concentration in the blood is high and the water is too low, especially those with calculus constitution, plus less exposure to the sun (vitamin D deficiency), it will easily deposit in the kidneys and urethra over time, causing the possibility of calculi.
Zheng Kaiyun reminds again that calcium supplementation can only be considered half of the work to prevent osteoporosis and preserve bone. Remember to drink more water, get more sun exposure, and exercise moderately, which are the complete countermeasures.
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