1. Skeleton "supporter": calcium
Human bones are "living". When calcium intake is insufficient, calcium in the bones is released into the bloodstream to maintain the blood calcium concentration, resulting in lower and lower bone mineral density and looser bone mass. Fractures, degenerative hyperostosis, or rickets in children.
Nutrition strategy: Some people have done statistics, in the average person's day's diet, the average intake of only 250-350 milligrams of calcium, and the Chinese Institute of Nutrition recommended daily intake of 800-1000 milligrams of calcium far from.
Experts point out that when you are young, you should eat more calcium-containing foods to save enough calcium for your bones. Under normal circumstances, eat more milk, soy products, kelp, shrimp, etc., will be able to meet the normal needs of calcium supplement.
When cooking, you can put a little vinegar to help dissolve calcium and help absorb. For those who like to eat fatty foods such as fatty meats and fried foods, as well as those who like salty food, special attention should be paid to calcium supplementation because oils and salts will inhibit the absorption of calcium.
2. Skeleton "gas station": Vitamin D
It promotes calcium absorption in the intestine and reduces calcium excretion in the kidneys. Like a gas station, it continuously supplies calcium to the bones. If the dimension D is missing, the hardness of the bone will decrease, resulting in "cartilage". Children often suffer from incomplete development of the skull and thoracic spine, as well as reduced skeletal strength in pregnant women, the lower limbs of the elderly, and the pelvis.
Nutritional strategies: 90% of the body's vitamin D depends on ultraviolet radiation in the sun and synthesizes through its own skin; the remaining 10% is consumed through food, such as mushrooms, seafood, animal liver, egg yolk, and lean meat.
Experts point out that the safest, most effective and economical way to make up D is to enjoy the sun. U.S. researchers suggest that when the weather is fine, no sunscreen should be applied within two hours before and after noon, and more than 40% of the skin should be exposed. Sun exposure for 5-15 minutes is sufficient. For people who have been working in office buildings for many years, they cannot achieve the effect of complementing D by shining sunlight through the glass. It is best to spend more time outdoors on outdoor activities.
3. Skeleton "Concrete": Protein
Of the bones, 22% of the components are proteins, mainly collagen. With protein, human bones are like concrete. They are hard but not brittle, have toughness, and can withstand the impact of external forces. Amino acids and peptides in proteins facilitate the absorption of calcium.
If the long-term protein intake is insufficient, not only the new bone formation of human beings is backward, but also osteoporosis is easily caused. Studies have found that those who do not like meat or soy products and lack protein for a long time are prone to hip fractures.
Nutrition strategy: eat foods rich in collagen and elastin, the most beneficial to bone health, such as milk, eggs, walnuts, pork skin, fish skin, trotters jelly and so on. Normal people do not need to take extra health supplements such as protein powder. Excessive protein intake may adversely affect the bones, increase the body's blood acidity, accelerate the dissolution of calcium in the bones, and excrete calcium in the urine.
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