Diet for Osteoporosis
Osteoporosis is a disease of the bone system of the body, so the therapeutic diet should be directed to supply it with the necessary substances. To restore and maintain healthy bones, a sufficient amount of calcium and vitamin D should be delivered daily. Moreover, they must do this simultaneously. Calcium is the main building material of bone tissue, and vitamin D acts as a conduit, responsible for its assimilation. It is also important to include in the menu products rich in zinc and magnesium, improving metabolic processes in bone tissue and preventing loss of calcium.
How much calcium do I need? Children at least 1000 mg per day, adults 800-1200 mg. (pregnant up to 1500 mg.)
What products need to be excluded from the menu
To ensure that the diet has benefited, it is necessary to completely exclude from the diet products that promote the washing out of calcium or interfere with its assimilation.
Exclude from the diet should:
Coffee, chocolate, cocoa
Carbonated drinks containing caffeine.
Alcohol and Smoking
Margarine, mayonnaise, fatty sauces
Animal fats, especially lamb and beef
Also, you should minimize the consumption of unrefined vegetable oil and ghee. You need to be careful with the use of protein products. Despite the fact that they are good suppliers of calcium, you do not need to overload the digestive system. In a day is recommended to use no more than 200 gr. squirrel. A special place is given to salt. The daily norm of sodium should not be more than 2300 mg.
In order not to exceed the dosage of sodium, it is necessary to completely abandon:
Sausages, sausages and other ready-made meat products.
Chips, croutons, fast food.
Canned food, pickles, marinades.
These products, in addition to a large amount of salt, also contain dyes, flavors and preservatives, which do not have the best effect on the metabolic processes of the whole organism.
What foods should a diet consist of?
Diet for osteoporosis is one of the foundations of proper nutrition. The menu is made up only of useful products, and when preparing dishes, the most gentle methods are used. To save the most vitamins and trace elements.
List of allowed products:
Dairy products, cheeses, cottage cheese. It is better to give preference to products of medium and low fat content. With poor tolerance of fresh milk, preference is given to sour-milk products.
Fish: sardines, salmon, herring, tuna, pike perch, cod, pike. Sea and river fish has different microelements. Therefore, when making the menu, you must enter different fish.
Seafood. Necessarily need to include in the diet of sea kale, in which, in addition to iodine, contains a high concentration of calcium (193 mg).
Meat: lean beef, chicken, rabbit, turkey.
Vegetables: all kinds of root vegetables, tomatoes, cabbage, zucchini, pumpkin.
Greenery and leafy vegetables. It is rich in calcium parsley and celery.
Fungi of all kinds, the leader in the content of calcium are white.
Fruits and berries of all kinds. Fresh, frozen, dried. Dried apricots and raisins are especially useful.
Eggs of chicken and quail.
Legumes: peas, beans, lentils, soybeans.
Cereals and cereals: buckwheat, oatmeal, rice, oatmeal, millet, pearl barley.
Bakery products are better to choose from flour of lower grades, rye or with the addition of bran.
Oils: refined vegetable, sesame.
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Products from all groups are allowed. The main thing is to exclude fatty, salty and ready-made meals. It is advisable to eat homemade food, and if there is no possibility, then snacks with sour-milk products, nuts, fruits and vegetables.
Since the list of allowed products is quite extensive, there should not be problems when making the menu. It can be made useful and varied. It is important when composing to combine foods rich in calcium and vitamin D. Meals per day should be at least 5. Between meals should not take more than 3,5 hours.
soup with vermicelli, orange juice.
curd casserole with apple, yogurt.
cabbage soup with mushrooms, boiled chicken, tomato, compote.
bun with sesame, yoghurt.
stuffed cabbage with meat, milkshake with berries.
rice porridge, tea with milk.
syrniki with grated apple and raisins.
Soup with homemade noodles, bread, Greek salad with brynza.
fruit salad, seasoned with lemon and yogurt.
zucchini stuffed, carrot salad with nuts greens, tea.
millet porridge with dried apricots.
a sandwich with cheese, tea.
soup with beef, boiled potatoes, compote.
stewed vegetables with chicken, orange, herbal decoction.
sandwich with brynza, tea
salad from any fruit and cottage cheese.
Mushroom soup, vinaigrette, broth of wild rose.
burger, or small bun.
pea puree, sardines, kissel, leafy green vegetables.
omelet, apple, tea.
curd casserole with apples.
an ear from a river fish, a salad from a beet, compote.
casserole from asparagus with cheese, leafy greens, herbal tea.
melted milk, bagel.
fruit juice, biscuit biscuits.
vegetable soup, steam cutlet, karkade tea.
pancakes from a vegetable marrow, sour cream.
pepper, stuffed with meat, grapes, broth of wild rose.
porridge buckwheat with milk, tea.
tomato soup with green peas, boiled fish, kissel.
caviar, corn bread.
casserole from a cauliflower with cheese, garlic and sour cream, broth of a dogrose.
The menu is very extensive and varied. When cooking, you should avoid frying and better to boil or bake products. The easier the food is processed, the faster it will be absorbed. Therefore, the principle is not worth combining meat products with cereals, it is better with vegetables. The menu contains a large number of foods that are rich in calcium, but this does not mean that the body will quickly fill the deficit. It will take a long time to observe the diet. Also, do not forget that to restore the bone system, in addition to dieting, physical activity is necessary.
The author of the article: Diet Doctor, Kuzmina Vera Valerievna, specially for the site
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The information on the site is intended for acquaintance and does not call for independent treatment, the doctor's consultation is obligatory!