In winter, when the weather is cold, the metabolism of the human body deteriorates, and the ability to move becomes worse. Inadvertently, the elderly can easily cause fractures or joint damage. Nutrition experts believe that the main reason for osteoporosis is the gradual loss of calcium in the bones of the body. If calcium is insufficient, the bones will become brittle and break easily. Therefore, how to make calcium and protect bone becomes the key to the elderly.
Calcium is a bone
Calcium is one of the essential minerals in the human body. From children to adults to the elderly, calcium is needed to help the various functions of the body system, including immunity, nerves, circulation and digestion. Some people have done statistics. In the average person's 1 day diet, only 250 to 350 mg of calcium can be consumed. The Department of Health recommends that the daily intake of calcium in the country should not exceed 1,000 mg.
Milk, soy products, kelp, etc., are all good sources of calcium supplements. In addition, they can add a little vinegar during cooking to help dissolve calcium and help absorption. As for those who like to eat more fatty, salty and other high-fat foods, but also pay special attention to calcium, because oil and salt will inhibit the absorption of calcium.
Vitamin D promotes calcium absorption
Vitamin D can also promote the small intestine to increase the secretion of a protein that facilitates the absorption of calcium. This protein binds with calcium, so that the calcium in the food can be absorbed by the small intestine more effectively, and then enter the blood circulation, increase the blood Calcium concentration.
90% of the human body's vitamin D is dependent on ultraviolet radiation in the sun and is synthesized by the body; the remaining 10% is through food intake, such as mushrooms, seafood, animal liver, egg yolk and lean meat. In addition, outdoor sun exposure is also a good way to promote the synthesis of vitamin D in the body.
Collagen-assisted calcium absorption
In the bones, 22% of the components are proteins, and mainly collagen, lack of collagen will not lock the calcium, reduce the bone density, and eventually produce osteoporosis; in the past there are studies that do not love People who eat meat and soy products and lack protein for a long time are prone to hip fractures. Milk, eggs, walnuts, pork skins, fish skins, trotters, jelly, etc. are rich in collagen, and proper intake not only assists calcium absorption, but also lowers triglyceride and cholesterol.
Potassium is a bone stabilizer
The main role of potassium is to maintain acid-base balance, participate in energy metabolism and normal function of neuromuscular, which is indispensable for bone growth and metabolism. Eat more fruits such as bananas, oranges, raisins, or tomatoes, spinach, yams, etc. to supplement potassium. However, if there is an elderly person with kidney disease, we must pay attention to excessive potassium fruit and vegetables should not be excessive, so as to avoid the occurrence of myocardial weakness, irregular heartbeat.
Vitamin K calcium
Just like foods need certain additives, bones also need vitamin K to stimulate osteocalcin in bones to increase the "toughness" of bones. In the daily diet, choose dark green leafy vegetables such as spinach, or soybeans, and Korea. Vegetables, etc., can help prevent osteoporosis. In addition, because vitamin K is a fat-soluble vitamin, the content of lettuce is less, it is best to eat fried vegetables to be effective.
Vitamin B12 solid bone
Vitamin B12 is the only vitamin containing mineral phosphorus. It plays an important role in maintaining bone stiffness. It is like a scavenger. It can remove homocysteine ​​in the blood. The lack of vitamin B12 in the elderly can cause fatigue, digestion and absorption. Bad effects. The daily intake of vitamin B12 by the Chinese is 2.4 micrograms. Animal liver, shellfish, lean beef, whole wheat bread and low-fat dairy products are foods rich in vitamin B12.
Magnesium helps increase bone density
Sixty to sixty-five percent of the body's magnesium is found in bones. "Calcium and Magnesium" both stabilize nerves and relieve fatigue, and they also improve insomnia. Inadequate intake of magnesium in the diet will result in lower bone density and, indirectly, calcium absorption. Stones (such as almonds, pumpkin seeds, sunflower seeds, and peanuts), dark green vegetables, and bananas are all rich in magnesium; adults generally consume about 350 milligrams of magnesium daily.
Ventilation is one of the most important components in a successful greenhouse.
If there is no proper ventilation, greenhouses and their growing plants can become prone to problems. The main purposes of ventilation are to regulate the temperature and humidity to the optimal level, and to ensure movement of air and thus prevent build-up of plant pathogens (such as Botrytis cinerea) that prefer still air conditions. Ventilation also ensures a supply of fresh air for photosynthesis and plant respiration, and may enable important pollinators to access the greenhouse crop.
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