NAMIRNICE korisne za ZDRAVLJE KOSTIJU
Zanima vas koja je najbolja hrana za zdrave kosti? Donosimo kratki popis namirnica koje su odlične za zdravlje kostiju.
Na spomen kostiju, prva asocijacija je kalcijum, koji je nužan za zdrave kosti. Ovog minerala najviše nalazimo u mlečnim proizvodima, no ako ih ne volite ili ne podnosite, postoji i alternativa. U svakom slučaju, mi ćemo pomenuti sve namirnice, a vi sebi odaberite one najbolje za vas.
Maslinovo ulje
Ranija istraživanja su pokazala da maslinovo ulje pomaže pri prevenciji osteoporoze jer bolest manje pogađa Mediteranske zemlje, za razliku od ostatka Europe.
Koje su to namirnice koje takođe štite naše kosti?
Kada govorimo o jakim, zdravim kostima, postoje dve najvažnije hranjive materije, a to su:
- kalcijum i
- vitamin D
Mnogi od nas znaju da kalcijum jača strukturu kostiju i zubi, a vitamin D pomaže razgradnju kalcijuma i rast kostiju. Dva spomenuta elementa su najvažnija u ranijim godinama života, ali mogu pomoći i pri rastu.
Odrasli ljudi starosti do 50 godina trebalo bi da uzimaju:
- 1000 miligrama kalcijuma i
- 200 internacionalnih jedinica (IU) vitamina D dnevno
Odrasli ljudi starosti preko 50 godina trebalo bi da uzimaju:
- 1200 miligrama kalcijuma i
- 400 do 600 internacionalnih jedinica vitamina D
Da vam pomenemo, koje su to namirnice koje možete konzumirati da bi uzeli dnevnu preporučenu dozu kalcijuma i vitamina D.
Jogurt
Jogurt je na prvom mestu. Lako je dostupan, a može se konzumirati na razne načine. Slobodno se poslužite dnevnom dozom ovog zdravog napitka. Osim kalcijuma, jogurt će vam doneti i vitamin D. Jednom čašicom jogurta možete zadovoljiti veliku količinu dnevnih potreba za kalcijumom. Mnogo firmi proizvodi bezmasne jogurte, koji sadrže 30% dnevnih potreba kalcijuma i 20% dnevnih potreba vitamina D. Iako su grčki jogurti, koji su bogati proteinima, vrlo popularni na tržištu, oni ipak sadrže manje kalcijuma i malo, možda čak i ništa, vitamina D.
Mleko
Postoji razlog zašto je mleko najpopularniji izvor kalcijuma. Naime, 250 ml bezmasnog mleka u sebi ima 90 kalorija, ali će vam dati 30% dnevne doze kalcijuma. Izaberite mleko s više vitamina D i udvostručićete korisnost. Ako ne možete popiti tri čaše mleka dnevno, pokušajte napraviti voćni frappe, koji će vam, uz sve dobre strane mleka, dati još hranjive materije kroz voće.
Sir
Sir je ukusan i jako zdrav. Može se jesti na različite načine, kao jelo ili predjelo. Ne propustite da uživate u različitim ukusima sira. Ipak treba da budete pažljivi, jer zbog toga što je sir pun kalcijuma ne znači da ga možete jesti u preteranim količinama. Samo 40 grama sira sadrži 30% dnevnih potreba kalcijuma. Većina sireva sadrži malu količinu vitamina D, ali ne dovoljno da zadovolji dnevne potrebe.
Sardine
Ove ribice, najčešće nađene u konzervama, sadrže iznenađujuće veliku količinu vitamina D i kalcijuma. Uverite se da imaju odličan ukus, koji dobro pristaje s testeninom i raznim salatama.
Jaja
Jaja sadrže samo 6% dnevnih potreba za vitaminom D, ona su vrlo praktičan način za unos tog vitamina. Pazite, on se nalazi u žumancetu, koje ne treba izbegavati uprkos kaloričnosti.
Losos
Losos je još jedna riba, poznata po velikoj količini omega-3 masnih kiselina, a samo 85 grama lososa sadrži više od jedne dnevne doze vitamina D. Zato jedite losos i usrećite svoje srce, ali i kosti.
Spanać
Spanać će vam sigurno biti novi, najdraži put do kalcijuma! Jedna šoljica kuvanog spanaća sadrži 25% dnevnih potreba kalcijuma, ali i gvožđe i vitamin A. Ako ne volite mleko i mlečne proizvode, jedite spanać.
Tunjevina
Tunjevina je riba puna zdravlja. Još jedna riba puna masnih kiselina. Tunjevina je dobar izvor vitamina D. 85 grama konzervirane tunjevine sadrži 154 IU, ili oko 40% vašeg dnevnog sunčanog vitamina.
Sok od narandže
Sok od narandže na ovom popisu? Sveže isceđen sok od narandže ne sadrži kalcijum ni vitamin D, ali njegove kiseline pomažu pri razgradnji kalcijuma. Ukoliko pijete kupovni sok od narandže, probajte pronaći sok od narandže s dodacima vitamina D i kalcijuma, ali najbolji je, naravno, sveže isceđen.
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