

NAVIKE KOJE SLABE KOSTI
Ako znamo koje navike slabe kosti, možemo da smanjimo gubitak koštane mase i smanjimo rizik od preloma.
Naše kosti mogu da počnu da gube gustinu u ranom dobu. Srećom, organizam uvek stvara nove kosti. U tinejdžerskim i ranim dvadesetim godinama organizam formira nove kosti brže nego što razgrađuje stare. Ali, nakon 30. godine, formiranje novih kostiju se usporava i već tada počinjemo polako da gubimo koštanu masu. Loše navike mogu kod nekih ljudi da izazovu brži gubitak koštane mase.
Ove loše navike povećavaju rizik i od osteoporoze:

Previše proteina.
Proteini ili belančevine su gradivni elementi neophodni za rast i regeneraciju svih živih ćelija. Više od 50% svake ćelije čine proteini koji su zaslužni za razvoj mišića, kostiju, tkiva. Sadrže esencijalne i neesencijalne aminokiseline. Dok neesencijalne amino kiseline telo proizvedi samostalno, esencijalne se unose hranom.
U proizvode koji su najbogatiji izvor proteina spadaju namirnice životinjskog porekla i mlečni proizvodi. Belo odnosno živinjsko meso je najzdravije jer je izvor nemasnih proteina dok crveno podiže nivo holesterola, pa ga je u velikim količinama bolje izbegavati. Najbogatiji, ujedno i najzdraviji izvori proteina su nemasno meso i riba, povrće, voće i mahinarke. Crveno meso u sebi sadrži dosta masti pa se ne preporučuje u svakodnevnoj ishrani, za razliku od belog i ribljeg koje sadrži manje masnoća pa je svakako i zdravije…
Ljudi često brinu da ne unose dovoljno proteina, ali istina je da većina ljudi unosi više proteina nego što je potrebno. Čak i vegani imaju brojne biljne izvore proteina. Adekvatan unos proteina je važan, ali prekomeran unos može da stvori probleme, jer dovodi do većeg izbacivanja kalcijuma iz organizma, što slabi kosti.
.

Previše kofeina.
Istraživanje Krejton univerziteta iz Nebraske, SAD, otkrilo je da visok unos kofeina povećava rizik od preloma i gubitka koštane mase kod nekih ljudi. Naime, izgleda da previše kofeina sprečava apsorpciju kalcijuma u crevima. Ali, većina ljudi unosi preporučenu dnevnu dozu od 1000-1200mg kalcijuma, pa kofein ne oštećuje kosti.
.

Neaktivnost.
Da li sedite na poslu ceo dan? Ako je odgovor potvrdan, verovatno da brže gubuite koštanu masu. Aktivnost je jedan od najboljih načina za održavanje jakih kostiju. Čak i jednostavne vežbe poput šetnje, poboljšavaju gustinu kostiju. A za najbolje rezultate preporučuju se vežbe snage i opterećenja, kao što su trčanje, preskakanje konopca.
.

Prekomeran gubitak težine
U članku objavljenom u časopisu „Harvard Health“ objašnjeno je da ljudi koji izgube previše težine imaju veći rizik od osteoporoze. BMI ispod 21 ukazuje na ovaj rizik.
.

Manjak vitamina D.
Ljudi koji rade od kuće često ne izlaze mnogo napolje. To ne samo da ih čini neaktivnima, nego i smanjuje izlaganje suncu, odnosno može da dovede do manjka vitamina D u organizmu. Ovaj vitamin je od suštinske važnosti za apsorpciju kalcijuma, pa nemojte propustiti da se bar 20 minuta dnevno izlažete suncu.
.

Pušenje
Žene koje puše sklonije su manjoj proizvodnji estrogena i ranije ulaze u menopauzu, sudeći prema istraživanju velike ekipe naučnika, između ostalog i onih sa univerziteta Kolumbija i Berkli. Ovo, između ostalog, povećava rizik od osteoporoze.
.

Previše soli.
Istraživanje naučnika sa Univerziteta Alberta ukazalo je na to da visok unos natrijuma može da smanji nivo kalcijuma u organizmu. Kada organizam izbacuje natrijum, on „pokupi“ i izbaci i kalcijum. Zbog toga su ljudi koji unose previše soli putem ishrane izloženi većem riziku od osteoporoze i formiranja kamena u bubregu.
B. Soldatović
Izvor: care2.com / narodni-lekar.com
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