http___ljekarna-dubrovnik.hr_3-nacina-da-ojacate-svoje-kosti__1.xml
1.1 1.2 1.3 2.1 2.2 3.1 4.1 5.1 6.1 7.1 8.1 8.2 9.1 10.1 10.2 10.3 11.1 12.1 12.2 13.1 14.1 14.2 14.3 14.4 14.5 15.1 16.1 16.2 16.3 17.1 18.1 18.2 19.1 20.1 20.2 21.1 22.1 22.2 22.3 22.4 23.1 23.2 23.3 23.4 24.1 25.1 25.2 25.3 26.1 27.1 27.2 28.1 29.1 29.2 30.1 31.1 31.2 31.3 31.4 31.5 31.6 31.7 32.1 33.1 33.2 33.3 34.1 35.1 35.2 35.3 36.1 37.1 37.2 37.3 37.4 37.5 38.1 39.1 39.2 39.3 39.4 40.1 40.2 41.1 42.1 42.2 43.1 44.1 44.2 44.3 44.4 44.5 45.1 46.1 46.2 47.1 47.2 48.1 49.1 50.1 51.1 52.1 52.2 53.1 53.2 54.1 55.1 56.1
Bone health care is similar to that of the skin and teeth. You need to invest in it during the first years of life. When it comes to the formation of strong bones, there are two essential nutrients: calcium and vitamin D. Calcium supports the bones and structure of the teeth, while vitamin D improves the absorption of calcium and bone growth. It should be kept in mind that our bones are formed from two ingredients: calcium phosphate salts for hardness (65%) and collagen matrix for flexibility (35%). In addition, additional nutrients such as magnesium, phosphorus, boron, copper, manganese, zinc, vitamin C, D, K, B6 and folic acid (B9) are required to build a strong skeleton. Bone Health and Prevent Bone Loss: Top 21 Natural Ways Foods for maintaining your bone health and Prevent bone loss Incorporating healthy habits, such as having a healthy and balanced diet that includes calcium and sufficient vitamin D intake, can help us maintain adequate bone mass during adulthood. Below mentioned are 21 foods for maintaining your bone health and prevent bone loss. Dairy products Dairy products help maintain healthy blood pressure and blood cells, generate energy, maintain nerve tissue function, promote healthy immunity and promote good vision and skin. In addition, dairy products such as yogurt and cheese are easy to find in grocery stores and can be added to most meals and snacks. Tofu Tofu helps prevent breast cancer, osteoporosis, and cardiovascular disease. Made from soybeans, tofu can be an excellent source of calcium if you are lactose intolerant or have a vegetarian or vegan diet. A half cup of tofu can provide as much as 250 mg of calcium with very few calories. Bluefish and cod liver oil This vitamin is important to increase bone mass because it promotes the absorption of calcium helping to maintain an adequate level of this mineral in the blood. Bluefish, eggs, butter or liver are especially indicated for people with bone problems for their contribution of vitamin D. However, the star food is the cod liver oil since for each tablespoon you get 450 IU. Nuts The nuts are very good for bones because of their high calcium content. They are the perfect substitutes for dairy products, ideal for people who are lactose intolerant. The nuts reinforce the bones, favor their growth and prevent osteoporosis. They avoid degenerative diseases thanks to the vitamins B, E, iron, phosphorus, potassium, and selenium they contain. The trace elements of nuts, such as hazelnuts, reduce the risk of arteriosclerosis and are good for arthritis because of its Omega 3 content. Tahini Tahini or tahini provides 5 grams of protein and essential nutrients such as iron, magnesium, zinc and folic acid. Tahini is a paste rich in calcium from roasted sesame seeds. Two tablespoons of sesame paste have about 125 mg of calcium, similar to calcium found in about half a cup of milk. Legumes Like vitamin D, lack of phosphorus affects the absorption of calcium, causing the demineralization of bones. The foods that best balance the contribution of phosphorus are all those rich in proteins, such legumes. Silica Silica is an unknown mineral, but it can be found in leeks, green beans, chickpeas, strawberries, cucumber, mango, etc. There is evidence that silica plays an important role in bone formation and bone health. Spinach Its properties are many. Spinach is a source of vitamin K, which helps us retain calcium from bones. They also contain proteins and other minerals such as magnesium, zinc, and phosphorus, which help us to have strong bones. Ideal to prevent osteoporosis, eating spinach also helps keep our teeth and nails healthy. Spinach also contains vitamin A, folic acid, vitamin C, vitamin B2, potassium and vitamin B6. In addition to being a source of omega-3 fatty acids. They contain flavonoids, which act as antioxidants protecting us from free radicals. They contain a lot of iron, important for children of growing age and for menstruating women. Sardines Sardines have omega-3 fatty acids that reduce the risk of heart disease, cancer, and arthritis and promote brain function of memory. We all know that fish is good for bones and brain health, but three ounces of sardines have approximately 325 mg of calcium. Just be careful, as many of the canned fish products often contain too much salt. Fortified cereals Fortified cereals are a good source of fiber, prevent and relieve constipation, help maintain a healthy weight and reduce the risk of heart disease and diabetes. Although it is not common to think that it is an important source of calcium, many kinds of cereal today are fortified with calcium and other essential nutrients for optimal health. Soy milk The best of soy milk are essential fatty acids, proteins, fiber, vitamins, and minerals. Soy milk is a great option for people with lactose intolerance since soy contains phytoestrogens, which promote the absorption of calcium in the body to prevent the loss of bone mass. Salmon Salmon is one of the healthiest foods. Its high amount of vitamin D helps us to have stronger bones. Rich in proteins and omega-3 essential fatty acids, it helps reduce cholesterol levels and fight hypertension. It provides 11 grams of good fats per 100 grams. It contains vitamin B12, B6, calcium, magnesium, and selenium, which help the proper functioning of the thyroid and intestine. It also improves joint pains and reduces diseases such as diabetes or arthritis. Because of its vitamin A content it helps fight infections and repair muscle tissues too. Vegetables Green leafy vegetables are good sources of folic acid, vitamin K, and other nutrients needed to strengthen bones. Vegetables such as broccoli, kale, etc. They are easily absorbed by our bodies. Brussels sprouts Vitamin K is found in dark green leafy vegetables like Brussels sprouts. Lettuce, parsley, avocado, kiwis and some vegetable oils also contain this vitamin. To supplement the recommended daily amounts of this vitamin, it will be enough to consume two tablespoons of parsley or olive oil, which have considerable quantities. Kale Kale is a vegetable of the broccoli family and cauliflower. Being one of the most nutritious is very good for our health. It is rich in vitamin K, necessary to strengthen the composition of bones, in addition to preventing diseases such as arteriosclerosis and heart attacks. It is rich in vitamin A and C, helps maintain the immune system. Because of its omega-3 content, it also prevents arthritis, asthma and protects our immune system. Yolk The yolk is an important source of vitamins and minerals. It is in the yolk where all the nutrients of the egg are found. It contains vitamins A, E, D, B12, B6, B2, B1 and folic acid. The egg yolk is a very good food for bones, since it contains vitamin D naturally, as well as being rich in iron, phosphorus, magnesium, and potassium. Although it has a bad reputation because it contains cholesterol, it does not affect healthy people, because the egg yolk contains lectin, a substance that prevents cholesterol from being completely absorbed by the body. The lectin is also a powerful protector of the heart. Juices enriched with calcium It is a good source of vitamin C, necessary for the growth and repair of tissues and to avoid damage of free radicals in the body. In addition, there are juices made with calcium infusion that provide an additional amount of nutrients. Dates Dates are rich in antioxidants, such as vitamins A, C, and E, and they also contain B vitamins. Rich in minerals, especially magnesium and potassium, they are very good for strengthening bones and fighting diseases such as osteoporosis. It is recommended to eat dates so that the bones do not weaken. They also contain vitamin K, thiamine, riboflavin, niacin and folic acid. They are a source of energy because they contain natural sugars such as glucose, fructose, and sucrose. Kiwi Kiwi is a fruit rich in antioxidants and vitamin C (98 mg per 100 g, more than double that of oranges and lemons). Rich in minerals such as potassium, magnesium, and copper, it improves bone development and also makes nerves, muscles, and organs work properly. Eat a kiwi a day gives us the daily amount of vitamin C we need and helps us keep our cells young, in addition to avoiding colds and raise our defenses. Due to its content of vitamin E and omega-3 and omega-6 fatty acids, it improves blood circulation and protects us against thrombosis and heart attacks. Orange juice The orange is the citric one that contains more calcium, in addition to contributing phosphorus and magnesium, essential for the formation and health of the bones. Taking orange promotes bone formation, protects the skeleton and prevents osteoporosis. Zinc Zinc, a mineral found in chestnuts and chocolate, can also help maintain the health of your bones. Zinc has a stimulating effect on bone formation and can be very useful to prevent osteoporosis. The foods that help the bones are not important only early in life, but they can also help with age. If you develop osteoporosis, a disease characterized by fragile bones, getting enough calcium and vitamin D can delay the disease and prevent fractures. References http://www.health.com/health/gallery/0,,20365458,00.html https://www.healthline.com/nutrition/15-calcium-rich-foods#section12
1.1 1.2 2.1 2.2 2.3 3.1 3.2 4.1 5.1 5.2 5.3 5.4 6.1 6.2 7.1 8.1 8.2 8.3 9.1 10.1 10.2 10.3 11.1 12.1 12.2 12.3 12.4 12.5 13.1 13.2 13.3 14.1
Kosti imaju vrlo važne funkcije u našem tijelu – pružaju strukturu, omogućuju nam kretanje, štite mozak, srce i druge organe te pohranjuju minerale poput kalcija i fosfora. Zato je vrlo važno izgraditi snažne i zdrave kosti tijekom djetinjstva i adolescencije, ali i nastaviti poduzimati korake kako bi zaštitili zdravlje kostiju u odrasloj dobi. Naše kosti se stalno mijenjaju – nova koštana masa se formira, a stara raspada. Kad smo mladi, nova se koštana masa izgrađuje brže no što se razbije stara, pa se ukupna količina koštane mase povećava. Većina ljudi najveću koštanu masu ima oko tridesete godine, nakon čega se nastavlja preoblikovanje kosti, ali gubimo malo više koštane mase no što dobivamo nove. Vjerojatnost razvoja osteoporoze, bolesti koja uvelike može utjecati na kvalitetu vašeg života,ovisi o tome koliko koštane mase dobijemo do trenutka kada dostignemo dob od 30 godina i koliko brzo gubimo nakon toga. Što je veća vaša masa kosti u tom razdoblju kad dostižemo vrhunac koštane mase u tridesetima, to jeviše kosti kojih imamo “u zalihama" za kasnije, i manja je vjerojatnost da ćemo razviti osteoporozu kako starimo. Tiha bolest U slučaju kada gubimo previše koštane mase, razvija se osteoporoza. Kosti gube masu i postaju toliko krhke da se vrlo lako lome. Osobe s osteoporozom najčešće trpe lomove kostiju zglobova, kralježnice i kukova. No, gubitak kostiju događa se tijekom dugog vremenskog razdoblja i mnogi ne znaju da imaju slabe kosti sve dok ne pretrpe lom. No, nikad nije kasno za brigu o kostima. Donosimo vam savjete kako brinuti o zdravlju svojih kostiju u svakoj životnoj dobi, da bi ih ojačali i minimizirali mogućnost lomova. Za jačanje kostiju potrebna vam je samo minuta dnevno Kao i mišići, kosti također postaju jače uztjelovježbu. Najbolje vježbe za zdrave kosti su hodanje, penjanje stepenicama, dizanje utega i ples. Idealno bi bilo vježbati 30 minuta dnevno, no nedavna studija utvrdila je da i samo 60 do 120 sekundi trčanja dnevnomože poboljšatizdravlje kostiju za 4-6%. “Vitamin sunce“ Vitamin D je kritična hranjiva tvar za izgradnju kostiju. Poboljšava apsorpciju kalcija iz crijeva, pomaže povećanju gustoće kostiju i povećava funkciju mišića, smanjujući rizik od prijeloma. No optimalnukoličinu vitamina D teško je dobiti samo od hrane, pa preporučujemo 15 minuta dnevno izlagati se suncu, kako bi tijelo upilo dovoljno ovog vrijednog vitamina. Hrana za snažne kosti – B!TONIC Silver Bones Prehrana igra vrlo važnu ulogu u očuvanju zdravlja kostiju. Važno je imati uravnoteženu prehranu bogatu kalcijem i vitaminom D. Dobri izvori kalcija su i mliječni proizvodi s niskim sadržajem masti, tofu, bademi, sardine, brokula i kelj. Vitamin D možemo dobiti iz žumanjaka, morske ribe, jetrica i mlijeka. Uz to, za prevenciju osteoporoze i jačanje kostiju, korisno je konzumirati dodatke prehrani koji podržavaju zdravlje koštanog sustava i zdravu pokretljivost kao što je B!TONIC Silver Bones. Silver Bones je prirodni dodatak prehrani, kombinacija aktivnih biljnih sastojaka s kalcijem, vitaminom D koji doprinosi normalnom iskorištavanju kalcijai glukozaminom koji podupire regeneraciju zglobne hrskavice. Sastojci Silver Bones kombinirani su kako bi značajno poboljšali zdravlje cijelog mišićno-koštanog sustava.Kapsule Silver Bones pridonose zdravlju kostiju te normalnoj funkciji mišića i prevenciji bolesti kao što je osteoporoza. B!TONIC proizvodi su sigurni i ekološki čisti te ne sadrže alergene, a možete ih kupiti u odabranim ljekarnama. Više o Silver Bones kapsulama i ostalim B!TONIC proizvodima pročitajte na web stranici btonic.hr.