Yogurt rich in calcium + tofu that absorbs calcium
Entered 2023.12.27 21:05 Views 227 Entered 2023.12.27 21:05 Modified 2023.12.27 20:05 Views 227 Isoflavones in tofu made from soybeans promote the absorption of calcium, slowing down bone damage and creating new bone tissue. It’s helpful. [사진=게티이미지뱅크]
According to the annual National Health and Nutrition Examination Survey, a lack of calcium, which is essential for bone health, is evident. Menopausal women, who are at particularly high risk of osteoporosis, are particularly at risk. Preventing osteopenia in middle age can protect your health in old age. If your bones break easily when you fall, you cannot be guaranteed a healthy lifespan. How should we protect our bone health?
Calcium is especially lacking in women… Even if the bones are damaged, there are no symptoms
In addition to the National Health and Nutrition Survey, statistics from the Health Insurance Review and Assessment Service (2021) also show that among the 10 nutrients that Koreans lack, the one with the highest proportion of women was calcium. It was 7.7 times less than that of men. Vitamin D deficiency, which helps with calcium absorption, was 3.5 times that of men. Osteoporosis has no symptoms. Middle-aged and elderly women often find out later that they have osteoporosis after breaking a bone in a fall. Calcium is not made in the body, so it must be consumed through food.
If you don’t like milk, yogurt is an alternative… Easily digested and reinforced with calcium
Foods high in calcium include milk and dairy products, fish with bones, calcium-fortified foods, and some green vegetables. Grains, fruits, and most vegetables do not contain much calcium. In particular, the calcium in milk has the advantage of being easily absorbed by the body, but some people are reluctant to use it due to digestive problems. Yogurt made from milk is considered an alternative. It is relatively easy to digest and calcium-fortified products are also available. It is best to carefully read the ingredient list and avoid products high in saturated fat.
Isoflavone content in tofu… Promotes calcium absorption and contributes to maximum bone density formation
Tofu helps prevent osteoporosis. Isoflavones in tofu made from soybeans promote the absorption of calcium, slowing down bone damage and contributing to the creation of new bone tissue. Protein plays an important role in forming and maintaining maximum bone density. Half a head of tofu (about 100g), which has excellent digestion and absorption rate, has only about 84kcal. More than 80% of it is made up of water, which is good for giving a feeling of fullness and preventing overeating (data from the National Institute of Agricultural Sciences). It is rich in oligosaccharides, a dietary fiber that contributes to bowel movements.
Vitamin D is good for calcium absorption… Sunshine, fish, mushrooms, etc.
Vitamin D increases calcium absorption and increases bone density. To activate vitamin D, it is very helpful to spend about 20 minutes in the sunlight in the morning without sunscreen. It is good to regularly eat fish such as herring, cutlassfish, swordfish, sockeye salmon, mackerel, sardines, and tuna, as well as meat liver, eggs, cheese, and sun-dried mushrooms. People who are hospitalized for long periods of time or who spend a lot of time indoors should also pay attention to their vitamin D intake.
Reporter Kim Yong
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2023-12-27 12:05:23
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