ianuarie 14, 2021 la 9:10 am #1431914
What will happen If the body is not getting enough calcium?
Osteoporosis (Osteoporosis) is a condition in which bone density is reduced. Because of the less bone formation than bone destruction, people over the age of 30 will begin to lose more bone mass and the rate of loss increases every year, ie, bone is formed in the mother’s womb. And grow in size during childhood like other organs Until growing up as a teenager Bone can continue to grow. Although the size does not change, bone density increases until about 25–30 years of age, which is the age during peak bone mass. After that, bone mass remains constant until age. About 40 years later, bone mass decreases with increasing age at a rate of 0.3–0.5% per year.
In women, bone mass decreases rapidly during menopause. This is because the female hormone is estrogen (Estrogen), which is synthesized in the ovaries. It is a hormone that has a beneficial effect on the bones. When the ovaries stop working, they stop producing estrogen, resulting in bone loss as well.
For men who have the male sex hormone testosterone (Testosterone) until the age. Bone mass therefore decreases with increasing age only. When bone mass decreases, the bones become fragile and are more likely to break or collapse. Especially around the spine, hip bones, wrist bones, etc.
Calcium content in food
Master of eating
The most common sources of calcium are: A lot of green leafy vegetables, kale, broccoli, sesame, oatmeal, white beans, edamame, soy milk, tofu, small fish that can be eaten whole bone, shrimp paste, dried shrimp, milk and all kinds of dairy products, cheese, etc. It is recommended to eat a small amount (not more than 550 mg per serving Or divided into several small meals Meals will make the body absorb better than eating a lot at a time.
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In case of insufficient food intake, the body may not get enough calcium. Should be taken as a dietary supplement that is recommended Or in the care of a doctor only Dietary supplements in the form of tablets are available in 250-500 mg sizes. Calcium citrate Calcium hydrogen phosphate To get the most benefit, it should be taken after meals. Or with meals and before bedtime, which will allow the body to absorb the most that.
We should also get enough „vitamin D” to help increase the absorption of calcium in the small intestine. You can get vitamin D by getting at least 15-20 minutes in the morning or evening sunlight, 3-5 times a week, or eating foods rich in vitamin D, such as liver, egg yolks, cod liver oil, fish that are high in vitamin D. High in good fats such as salmon, mackerel, tuna, or certain types of mushrooms such as shiitake mushrooms, fresh shiitake mushrooms should also be exercised to help build strong and healthy bones.
In addition to knowing how to supplement calcium into the body, you should also avoid foods that block the absorption of calcium in the body, such as fatty foods. Foods that are high in oxalic acid, such as spinach, beets, as well as foods high in phytic acid, such as nuts and sesame, should also prevent calcium depletion from the body, such as not drinking large amounts of soft drinks. Any For a long time It results in reduced bone mass and if this continues, it may eventually lead to osteoporosis.
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