Contents
Osteoporosis is a disease of the skeletal system of the body, so a therapeutic diet should be aimed at supplying it with the necessary substances. Sufficient amounts of calcium and vitamin D must be supplied daily to restore and maintain bone health. And they must do this at the same time. Calcium is the main building material of bone tissue, and vitamin D acts as a conductor responsible for its absorption. It is also important to include in the menu foods rich in zinc and magnesium, which improve metabolic processes in bone tissue and prevent calcium loss.
How much calcium do you need? Children not less than 1000 mg per day, adults 800-1200 mg. (pregnant women up to 1500 mg.)
For the diet to be beneficial, you need to completely eliminate from the diet foods that promote calcium leaching or prevent its absorption.
Exclude from the diet should:
Coffee, chocolate, cocoa
Carbonated drinks containing caffeine.
Alcohol and smoking
Fat meat
Margarine, mayonnaise, fatty sauces
Confectionery, sugar
Animal fats, especially mutton and beef
You should also minimize the consumption of unrefined vegetable oil and ghee. You need to be careful with the use of protein products. While they are good sources of calcium, don’t overload your digestive system. It is recommended to consume no more than 200 grams per day. squirrel. A special place is given to salt. The daily sodium intake should not exceed 2300 mg.
In order not to exceed the dosage of sodium, you must completely abandon:
Sausages, frankfurters and other prepared meat products.
Chips, crackers, fast food.
Fast food.
Canned food, pickles, marinades.
These products, in addition to a large amount of salt, also contain dyes, flavors and preservatives, which will not affect the metabolic processes of the whole organism in the best way.
What foods should the diet consist of
Diet for osteoporosis is one of the foundations of proper nutrition. The menu is made up of only healthy products, and the most sparing methods are used in cooking. To maximize the preservation of vitamins and minerals.
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, fermented milk products are preferred.
Fish: sardine, salmon, herring, tuna, zander, cod, pike. Sea and river fish contain different trace elements. Therefore, when compiling the menu, it is necessary to introduce different fish.
Seafood. Be sure to include seaweed in the diet, 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.
Greens and leafy vegetables. Parsley and celery are rich in calcium.
Mushrooms of all kinds, the leader in calcium content are porcini.
Fruits and berries of all kinds. Fresh, frozen, dried. Dried apricots and raisins are especially useful.
Chicken and quail eggs.
Nuts: walnuts, peanuts, almonds.
Pumpkin and sunflower seeds.
Legumes: peas, beans, lentils, soybeans.
Cereals and cereals: buckwheat, oatmeal, rice, hercules, millet, pearl barley.
It is better to choose bakery products from low-grade flour, rye or with the addition of bran.
Oils: refined vegetable, sesame.
Pasta.
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 it is not possible, then snack on fermented milk products, nuts, fruits and vegetables.
Menu for the week
Since the list of allowed products is quite extensive, there should be no problems when compiling the menu. It can be made useful and varied. It is important when compiling to combine foods rich in calcium and vitamin D. Meals per day should be at least 5. Between meals should not be more than 3,5 hours.
Monday
milk soup with vermicelli, orange juice.
cottage cheese casserole with apple, kefir.
cabbage soup with mushrooms, boiled chicken, tomato, compote.
bun with sesame, yogurt.
cabbage rolls with meat, milkshake with berries.
Tuesday
rice porridge, tea with milk.
cheesecakes with grated apple and raisins.
Soup with homemade noodles, bread, Greek salad with cheese.
fruit salad dressed with lemon and yogurt.
stuffed zucchini, carrot salad with green nuts, tea.
Wednesday
millet porridge with dried apricots.
cheese sandwich, tea.
cabbage soup with beef, boiled potatoes, compote.
grapes, yogurt.
stewed vegetables with chicken, orange, herbal decoction.
Thursday
cheese sandwich, tea
salad from any fruit and cottage cheese.
Mushroom soup, vinaigrette, rosehip broth.
ryazhenka, bagel or small bun.
pea puree, sardine, jelly, leafy green vegetables.
Friday
omelet, apple, tea.
cottage cheese casserole with apples.
fish soup, beetroot salad, compote.
pomegranate, cottage cheese.
asparagus casserole with cheese, leafy greens, herbal tea.
Saturday
baked milk, bagel.
fruit juice, biscuits.
vegetable soup, steam cutlet, hibiscus tea.
pancakes from zucchini, sour cream.
pepper stuffed with meat, grapes, rosehip broth.
Sunday
buckwheat porridge with milk, tea.
ryazhenka, grapefruit.
tomato soup with green peas, boiled fish, jelly.
squash caviar, grain bread.
cauliflower casserole with cheese, garlic and sour cream, rosehip broth.
The menu is very extensive and varied. When cooking, you should avoid frying and it is better to boil or bake foods. The lighter a food is processed, the faster it will digest. Therefore, the principle should not combine 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 make up for the deficiency. It will take a long time to follow the diet. Also, do not forget that in order to restore the skeletal system, in addition to diet, physical activity is needed.