Skeleton is an integral part of our body's traditional Chinese medicine. Do you know what strong bones you eat? What kind of food is the killer of bones? Today Xiao Bian has been looking at some foods that are good for bones and bone-damaging foods. Let's go and see!
1. Caffeine
The same dose of caffeine may not be as bad as salt, but the effects of caffeine are similar, causing calcium to be lost from the bones. Each intake of 100 milligrams of caffeine (equivalent to a cup of coffee in a small cup) will probably lose 6 milligrams of calcium. This is not a lot, but if you often use caffeinated beverages (such as iced tea and coffee) instead of bone-healthy beverages (such as milk and fortified fruit juices), that becomes a problem.
What to do: Limit yourself to drinking only one or two cups of coffee each morning and then drink other decaffeinated beverages. It is also a good idea to add milk to coffee.
2, salt
Salt can make bones lose calcium. Nutritionists claim that you lose 40 mg of calcium for every 2.300 mg of salt you eat. One study compared postmenopausal women with high-salt diets and low-salt diets and found that those who eat more salt have more bone-depleting minerals.
How to do it: The quickest and most effective way is to reduce salt intake and eat less processed food. The study found that most Americans consume 75% of salt from processed foods. Foods that need to be eaten are processed meats, frozen foods, canned goods, pizzas, and fast foods (such as hamburgers, French fries, and canned vegetables).
3, soft drinks
Soft drinks have twice the damage to bones. Bubbles in soft drinks are usually derived from carbonic acid, which increases the rate of calcium loss from the urine. At the same time, soft drinks are easy to drink and make you feel thirsty, but it does not provide you with any nutrients.
What to do: When you want to drink coke, try orange juice or fruity yogurt with milk or calcium and vitamin D fortified. When you are thirsty, it is best to drink water and then eat a food rich in strong bones.
4, vitamin A
Recent studies have found that people may ingest too many good nutrients, such as vitamin A (rich in eggs, whole milk products, liver, and vitamin fortified foods). Vitamins are important for both the visual and immune systems. However, U.S. diets are usually rich in vitamin A, so people are likely to consume too much vitamin A, even exceeding the daily recommended amount (5,000 IU). Especially for postmenopausal women, it is very sensitive to vitamin excess. The study found that women who received more than 5,000 IU per day had twice as many fractures as women who ate less than 1,600 IU per day.
What to do: Eat low-fat or fat-free dairy products and eat only protein (because all vitamins are in the egg yolk). See if you have a multivitamin dietary supplement that is rich in vitamin A, and if so change it.
5, alcohol
Alcohol can be thought of as a calcium blocker, which will prevent you from absorbing bones from the food to build the necessary minerals. Excessive drinking can also disrupt the process of bone remodeling. So alcohol not only makes bones worse, but also affects your ability to heal after you fracture.
What to do: Limit yourself to only one drink a day, whether it be red wine, beer, or spirits.
6, hydrogenated oil
Recent studies have found that the process of hydrogenation (that is, the conversion of liquid vegetable oils to solids) can destroy the naturally occurring vitamin K in oils and fats. Vitamin K is very important for strong bones. Vegetable oils (such as rapeseed oil, olive oil) are the second largest source of vitamin K following green leafy vegetables. Despite this, the vitamin K we get from it is still very small, about a spoonful of rapeseed oil contains 20 milligrams of vitamin K, a spoonful of olive oil contains 6 milligrams, and a portion of spinach contains 120 milligrams.
How to do it: If you often eat green leafy vegetables, then you do not have to worry about this problem. If you are a muffin and cookie lover, try rapeseed oil to make these snacks. Learn to read labels and try to avoid foods that contain hydrogenated oils.
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