We need to change our daily menu to be suitable
with age. And until now, you should pay attention to foods that are useful for
your bone.
Adults who are under 50 years old need to
absorb 1000milligrams of Calcium and 200 IU of vitamin D, people who are above
50 years old need to provide with 1200 milligrams of Calcium and from 400 to
600 IU of vitamin D every day. They seem to be extremely numbers; however, you
only need to eat foods that are rich of calcium and vitamin D completely. This
thing will help you be able to surpass target.
When should you cure osteoporosis?
There are different ideas about the
important milestones when you have osteoporosis or the time when you begin to
cure. In women who are 20- 29 years old, mass of normal bone is considered
density of average bone.
According to it, researchers gave T grade
table: 0 is standard grade, from 0 to -1.0: normal grade, due to lower numbers
to 2.5, you can know that you have osteoporosis. However, the grade between
-1.0 and -2.5 is considered to lack in substance of bone, bone’s density and
mass is lower than as usual.
In 2004, experts gave advice to people who
have T grade under -2.0 (or -1.5 or lower ) that if they have prehistoric
disease from family’s members that relate to osteoporosis or smoking cigarette
regularly, they should go to meet doctors to begin to be cured osteoporosis.
Nowadays, experts are also defining that
people who are diagnosed to lack bone need to be received to cure or not. Not
only the fee for curing this disease is high but also kinds of medicine also
bring some dangerous effects such as chest pain, arthralgia, muscles pain and
heartburn.
Build up firm foundation
To prevent osteoporosis, you should take
care of your body when you are young. You should get up early to do exercise
and contact with light in the early morning. In addition, you also need to supplement
nutrients, essential vitamins and tonic.
You should meet doctor and try your density
of bone. But the most important thing is that you need to have a suitable diet
to provide with vitamin D and calcium. These are 2 important elements that help
bone healthy.
Calcium is useful for bone and teeth’s
health while vitamin D helps your body absorb calcium better and it is also
useful for bone’s development.
Although you should add these 2 nutrients
to your menu early, this time isn’t too late for you. If you are diagnosed to
have osteoporosis, you must provide a large amount of vitamin D and calcium to
avoid cracking and breaking bone.
Foods that are useful for bone
Yoghurt
Most people absorb vitamin for body through
contacting with sunlight; however, food like yoghurt is also rich of vitamin D.
A glass of yoghurt can provide you with 30% calcium and 20% vitamin D that are
essential in day.
A
glass of yoghurt can provide you with 30% calcium and 20% vitamin D that are
essential in day.
Milk
Milk is always considered the typical drink
to provide with calcium and vitamin D. A glass of milk can provide with 30%
calcium a day.
Milk
provides you with calcium and vitamin D.
Cheese
Although cheese can help you provide with
the amount of calcium and vitamin D every day, you shouldn’t eat a lot. You can
absorb enough for your body only with a small amount of cheese.
Salted
fish
This kind of small fish contains a large
number of vitamin D and calcium. If you put salted fish in your menu, you will
not feel tired of the nutritious dishes.
Egg
Egg white helps you reduce the content of
calories in your meal but it cannot provide you with vitamin D like egg yolk. To
each of the egg yolk, you can only absorb 6% of vitamin D; however, this is one
of the simplest foods that contain vitamin D that you can put it on into your
menu.
Egg
is one of the simplest foods that contain vitamin D that you can put it on into
your menu.
Salmon
Besides the ability of providing omega-3
fat acid, a nutrient that is very good for heart, salmon also contains over
100% quantity of necessary vitamin every day. Hence, you should eat salmon
regularly to help heart and bone become healthy.
Spinach
A small pot of spinach soup helps you
provide not only with 25% quantity of essential vitamin every day but also
fiber, Fe and vitamin A.
Grain
Grain contains 20% quantity of vitamin D
that is necessary every day. If you don’t have much time to go out or cook
salmon, you can eat a bowl of grain to provide with vitamin D.
Grain
contains 20% quantity of vitamin D that is necessary every day.
Tuna
This is one of attractive dishes that are
rich of vitamin D. Only with 85gr tuna, you can absorb 39% quantity of vitamin
D into your body. You should find way to cook tuna with different dishes to
make your menu have variety.
Cabbage
Similar to spinach, cabbage also contains a
lot of calcium. A plate of boiled cabbage can provide you with 25% quantity of
necessary calcium. You can also cut cabbage finely and toss it with many
favorite dishes.
Orange
juice
A glass of normal squeezed orange juice
contains a lot of calcium and vitamin D; however, a box of orange juice will be
provided with these substances. According to many researches, you can absorb
calcium easily due to vitamin C in orange juice.
Vitamin
C in orange juice helps you absorb calcium more easily.
Soya
milk
You should try soya milk that is provided
with calcium. This kind of milk becomes the wonderful solution for people who
are facing osteoporosis.
Soya
cake
64gr soya cake contains 250mg calcium that
helps your bone become healthy.
Broccoli
128grams boiled broccoli contains 200mg
calcium. This is a solution for people who go on diet and eat vegetarian foods.
