What nutriment does the skeleton need?

What nutriment does the skeleton need?
How could let the bone be healthier? Most people will escape one's lips: "Enrich the calcium and vitamin D. " In fact, the nutrition that the bone needs is far above these two kinds, U.S.A. " prevents from " it is expressed that the magazine write articles, the bone needs seven kinds of nutrition, they produce the function good for bone, strong bone from different angles separately, none of them can be dispensed with. Skeleton " supporter " : Calcium. The bone is just like one " The calcium warehouse " ,99% calcium of human body is stored in the bone, let the bone keep certain intensity and hardness. Wangjing hospital bone joint department's chief physician Zhang HongMei of Beijing tells " life Times " reporter, people's skeleton is " Live " ,when is it insufficient to take in at calcium,will last blood calcium on at skeleton, in order to maintain the density of blood calcium, lead to the fact it is loosened more and more that the bone density is lower and lower, osseous, and then initiate fracture, ossicle regression hyperplasia or children's rickets. Someone has counted, in ordinary people's meal of one day, can only take in 250- 350 milligrams of calcium on average, differ greatly with the nutritive intaking amount of 800- 1000 milligrams of calcium of every day that learns to be proposed in China. Shanghai Communications University medical college nutrition department Professor Cai MeiQin points out, will eat more food containing calcium soon when being young, could the skeleton save sufficient calcium. Generally speaking, eat more milk, soyfood, kelp, dried small shrimp,etc., can meet the need that normal people enrich the calcium. Can put some vinegar while cooking, help the calcium to dissolve, help to absorb. Like eating fatty food such as fat, fried food, and like eating to the salty person, should pay special attention to enriching the calcium, because the oil and salt will inhibit the absorption of calcium. Skeleton " service station " : Vitamin D. It can promote intestinal calcium to absorb, reduces renal calcium to excrete, just like service station, supplement calcium to the skeleton continually. If lack and link D, the hardness of the bone will be reduced, form " cartilage disease " . Infants are often the skull, thoracic hypoplasia, easy rickets; Skeleton strength of place such as the lower extremities, pelvis of pregnant woman, old man will fail. Linking D and relying on the ultraviolet ray in the sunshine to shine, formate through one's own skin of the 90% of human body; Other 10% are absorbed through the food, such as mushroom, marine product, animal's liver, egg yolk and red meat,etc.. The nutrition of Center for Disease Prevention and Control of China and food security chief of the office Yang YueXin of evaluation of nutrition of research institute point out, it is to get sun to mend and link D safest, effective, economic method. American researchers propose, when it is fine, in two hours around noon every day, do not plaster the suncream, expose more than 40% of the skin, it is 5- 15 minutes are enough that get sun. As to for person working in the office building all the year round, shine the sunshine and can not mend and link D result through the glass, you had better carry on more outdoor exercises on vacation. Skeleton " concrete " : Protein. In the skeleton, 22% composition is all protein, and mainly the collagen. There is protein, people's bone ability is hard but not fragile, resilient like concrete, can stand the impact of the external force. Amino acid and polypeptide in protein is favorable to the absorption of calcium. If long-term protein takes in insufficiently, not merely people's new bone forms the backwardness, it is apt to cause osteoporosis. Discover, do not like eating the meat, soyfood, lack the person of protein for a long time, apt hip bone fracture take place. Often eat the food rich in collagen and elastin, it is the most beneficial to be healthy to the skeleton, such as milk, eggs, walnut, pork skin, fish peel, pig hoof jelly,etc.. Normal people do not need to take health products such as the protein powder,etc. extraly. It is instead disadvantageous to skeleton that protein absorbs too many, will make the human blood acidity increase, accelerate the excretion of calcium in dissolution and urine of calcium in the skeleton. Skeleton " guard " : Magnesium. 60%- 65% magnesium of human body exists in the skeleton. Nutritionist of head of the department of the nutrition of Shanghai East China hospital Chen XiaFei says, in the forming of the new bone, magnesium plays an important role. In the skeleton there is less though content of magnesium, once scarce, will let the bone fragile, it is apter to rupture. Lack magnesium for a long time, will initiate vitamin D scarcely, influence the skeleton to be healthy. University skeleton researcher Catherine of Sri Lankan of American tower? Dr. Tucker points out, magnesium takes in low women in the diet, the skeleton is relatively low too in density. Laver, the whole wheat food, almond, peanut and spinach,etc. are rich in magnesium. Eat peanut 2- 3 times every week, 5- 8 can satisfy a person's demands for magnesium each time; Drink absorption that water can promote magnesium too more. Skeleton " stabilizer " : Potassium. Each cell of human body contains potassium element, the skeleton is no exception. Its main function is to maintain the acid-base balance, participates in the energy supersession and normal function of neural muscles, this is essential to growth and supersession of the skeleton. Recently, a research that is published on the periodical of U.S.A. " environmental nutrition " is still pointed out, potassium can prevent calcium from running off, make the skeleton hale and more hearty. If you want to mend potassium, eat more fruits such as banana, orange, plum, raisins,etc., vegetables such as the tomato, potato, spinach, Chinese yam,etc., and marine alga food such as the laver, kelp are the safe and most effective method. Especially orange juice, contain abundant potassium inside, and can supplement moisture and energy. Potassium additive had better not be taken easily, because it may be disadvantageous to heart. Skeleton " additive " : Vitamin k. Just the same as the food needs certain additive, the bone needs additive to link K to activate a kind of very important protein in the skeleton too - --Bone calcium is plain, thus improve the resisting and rolling over ability of the skeleton. The research of Harvard University shows, if women link K to take in relatively low, will increase the dangers of osteoporosis and femur fracture. It is found that Holland studies, supplementary can promote children's skeleton to be healthy to link K, reduce the emergence of arthritis. In the meal, the deeper the green of the vegetables blade is, the higher the content of linking K is. Only eat 500 grams of vegetables every day, among them include deep green leaves vegetables of more than 300 grams, can prevent from linking K insufficiently effectively. The person taking antibiotic for a long time, the intestinal fungus group is balanced and may be destroyed, influence and link the formation of K, pay special attention to eating more green leaves vegetables. In addition, it a kind of lipid-soluble vitamin, you had better not be raw when being supplementary eats the vegetables to link K, but add and flavour the oil to fry well donely. Skeleton " street cleaner " : Vitamin B12. It is the only vitamin with mineral phosphorus to link B12, is playing an important role in maintaining the skeleton hardness. It is just like one " Street cleaner " The same, can remove homocysteine in the blood, protect skeleton, prevent from because too much osteoporosis that lead to the fact of homocysteine, even hip bone fracture. Animal's liver, shellfish, thin beef, whole-wheat bread and low lipoprotein milk product, contain rich amount of food which links B12. However, old man's very difficult absorption links B12, plant food (except alga such as spiral algae) China does not include and link B12, so person and vegetarian over 50 can take appropriately and supplement Pharmaceutical, the standard taken in every day is 2.4 micrograms.

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