"Concrete" of protein skeleton. 22% of the skeleton is protein, and collagen is the main component. With protein, people's bones can be as hard as concrete, but not fragile, with toughness, and can withstand the impact of external forces. Amino acids and peptides in protein are beneficial to calcium absorption. If the intake of protein is insufficient for a long time, it will not only lead to the backwardness of new bone formation, but also easily lead to osteoporosis.
Women may wish to eat more foods rich in collagen and elastin, such as eggs, milk, walnuts and skin. But you don't have to eat protein powder health care products, because too much intake of protein is bad for bones, which will increase the acidity of human blood and accelerate the dissolution of calcium in bones and the excretion of calcium in urine.
2, vitamin K:
"activator" of bone. There is a very important protein in bones-osteocalcin, which can improve the anti-fracture ability of bones, and this protein needs vitamin K to activate. Researchers at Harvard University have found that if women consume less vitamin K, they will increase the risk of osteoporosis and femoral fracture. Dutch researchers have found that vitamin K supplementation can promote children's bone health.
In diet, the deeper the green leaves of vegetables, the higher the content of vitamin K, such as broccoli. Eating more than 300 grams of dark green leafy vegetables every day can effectively prevent vitamin K deficiency. But don't eat it raw, fry it with seasoning oil, because vitamin K is a fat-soluble vitamin, and a vegetable salad is obviously not as good as a plate of fried vegetables. People who take antibiotics for a long time may lose the balance of intestinal flora and affect the synthesis of vitamin K, so special attention should be paid to eating more green leafy vegetables.
Step 3 exercise
In the process of physical exercise, the human body accelerates the blood circulation of the whole body, greatly improves the blood supply of the tissue during osteogenesis, makes it obtain more nutrition, and accelerates the progress of osteogenesis. During exercise, the pressure exerted by mutual extrusion between bones can stimulate the growth of cartilage plate, promote the growth of cartilage and accelerate the growth of bones. Long-term physical exercise can also make the joint ligaments more tough and firm, and the joint itself is more flexible and firm.
4. Potassium:
The "balance beam" of bones. Every cell in the human body contains potassium, and bones are no exception. Its main function is to maintain acid-base balance, participate in energy metabolism and maintain the normal function of neuromuscular, and it is an essential nutrient for bone growth and metabolism. Recently, a study published in the American journal of Environmental Nutrition pointed out that potassium can prevent calcium loss and make bones stronger. The manifestations of potassium deficiency in human body are generally fatigue, polyuria, thirst, irritability and so on.
The safest and most effective way to supplement potassium is to eat more fruits such as bananas, oranges and plums, vegetables such as tomatoes, potatoes, spinach and yam, and seaweed foods such as laver and kelp. Orange juice, in particular, is rich in potassium and can replenish water and energy. Potassium supplements must not be taken easily because it may be harmful to the heart.
5, vitamin D:
The "protector" of bones. It can promote the absorption of calcium in the intestine and reduce the excretion of calcium by the kidneys. Just like a gas station, it can continuously supplement calcium to the bones. If vitamin D is lacking, the hardness of bones will be reduced, and even "rickets" will be formed, which is manifested as follows: children often have underdeveloped skulls and chests and are prone to rickets; The bone strength of lower limbs and pelvis of pregnant women and the elderly will decrease.
90% of the vitamin D in human body is synthesized by ultraviolet irradiation of the skin in the sun. The rest 10% is taken in by food. Vitamin D mainly exists in marine fish, animal liver, egg yolk and lean meat. In addition, skim milk, cod liver oil, nuts and seafood are also rich in vitamin D. Of course, the safest and most effective way to supplement vitamin D is to bask in the sun. It is recommended to bask in the sun for 20 to 30 minutes when the weather is fine.
People's Network-Bone health needs four "protections"