กระดูกแข็งแรง ต้องกินอะไร ?

กระดูกแข็งแรง ต้องกินอะไร ?

กระดูกแข็งแรง ใคร ๆ ก็มีกันได้ โดยสามารถทำได้โดยการออกกำลังกายให้สม่ำเสมอ หรือรับประทานอาหารที่เป็นประโยชน์ หรือรับประทานอาหารเสริม ที่มีส่วนประกอบของ แคลเซียม โปรตีน คอลลาเจน หรือวิตามินต่าง ๆ ที่จะช่วยในการบำรุง และดูแล กระดูกและข้อ ของคนเรานั่นเอง

ทุก ๆ คน รู้หรือไม่ว่า การรับประทานอาหาร ที่มีปริมาณแคลเซียมสูงเพียงพอ ต่อร่างกายต้องเป็นอาหารจำนวกไหน เพื่อที่จะสร้างเนื้อกระดูกของร่างกายเรา ซึ่งจากการวิจัยพบว่ากลุ่มอาหารที่ให้ปริมาณแคลเซียมสูง จะอยู่ในจำพวก งาดำ ผักสีเขียว และเนื้อสัตว์ ได้แก่ บล็อกโคลี่ ผักกาดเขียว ผักกวางตุ้ง คะน้า แขนงผัก และดอกกระหล่ำ รองลงมาคือ นมหรือผลิตภัณฑ์จากนม เนื้อสัตว์ ตับ

กระดูกแข็งแรง

อยากกระดูกแข็งแรง ต้องรับประทานอาหารที่มีส่วนประกอบของ แคลเซียม

แล้วทุกคนรู้หรือไม่ว่า ปริมาณ ของแคลเซียมที่ร่างกายต้องการนั้นต้องอยู่ที่เท่าไร เนื่องจากแคลเซียมเป็นส่วนประกอบที่สำคัญในการสร้างเนื้อกระดูก และป้องกันการสูญเสียเนื้อกระดูก ดังนั้น การได้รับแคลเซียมจากอาหารอย่างให้เพียงพอต่อร่างนั้น จะช่วยป้องกันการสูญเสียมวลกระดูกได้อีกด้วย

โดยทั่วไปปริมาณที่แนะนำให้บริโภคต่อวันคือ 800-1200 มิลลิกรัม แต่ในวัยผู้ใหญ่ที่อายุตั้งแต่ 30 ปีขึ้นไป ควรบริโภคแคลเซียมให้ได้ 1200 – 1500 มิลลิกรัมต่อวัน ซึ่งแหล่งสารอาหารที่มีแคลเซียมสูง จะจำแนกออก ตามปริมาณที่ร่างกายสามารถดูดซึมแคลเซียมไปใช้ โดยจากการวิจัย พบว่า

  • อาหารจำพวกผักใบเขียว ได้แก่ บล็อกโคลี่ ผักกาดเขียว ผักกวางตุ้ง คะน้า แขนงผัก และดอกกระหล่ำ อาหารเหล่านี้ร่างกายสามารถดูดซึมแคลเซียมได้สูงสุด โดยดูดซึมได้มากกว่า 50% ของปริมาณแคลเซียมในอาหารที่ทานเข้าไป
  • แคลเซียมที่มา จากนมหรือผลิตภัณฑ์จากนม ไม่ว่าจะเป็น นมถั่วเหลือง น้ำเต้าหู้ เหล่านนี้นั้น ร่างกายสามารถดูดซึมแคลเซียมได้ 30% รวมไปถึง เมล็ดถั่วต่างๆ อาทิเช่น ถั่วอัลมอนด์ ถั่วลาย ถัวลิสง เมล็ดทานตะวัน และ งา ร่างกายสามารถดูดซึมแคลเซียมได้ 20%
    ซึ่งถ้า เพื่อนๆ รับประทาน แคลเซียมมื้อ ปริมาณที่น้อยเกินไป โดยประมาณ ไม่เกิน 500 มิลลิกรัม/มื้อ หรือแบ่งเป็นมื้อเล็กหลายๆ มื้อ มีแนวโน้มจะดูดซึมได้ดีกว่าการทานคราวละมากๆ สืบเนื่องจากธรรมชาติของ มนุษย์ การดูดซึมแคลเซียม มีความจำกัด อยู่ประมาณ 500 มิลลิกรัม/มื้อ เท่านั้น ดังนั้น การดื่มนม หรือ อาหารเสริมเกี่ยวกับแคลเซียม เพื่อเสริมสร้าง แคลเซียม ควรรับประทาน ดังนั้น การดื่มนม ต้องดื่ม ประมาณ 250 มิลลิลิตร ต่อมื้อ หรือประมาณ 2 แก้ว เท่านั้น เนื่องจากถ้าเรา รับแคลเซียมมากเกินไปจะทำให้ ปัสสวะบ่อย คลื่นไส้ อาเจียน กล้ามเนื้ออ่อนแรง เป็นนิ่วไต ท้องผูก เป็นต้น
  • ปลาตัวเล็กตัวน้อย ที่สามารถ รับประทาน ได้ทั้ง ก้าง และเปลือก เป็นแหล่งแคลเซียมชั้นดี เช่น ปลาไส้ตัน กุ้งฝอย กุ้งแห้ง เป็นต้น

กระดูกแข็งแรง

ใครที่ไม่มีเวลา ในการเลือกรับประทานอาหารดังกล่าว พวกคุณสามารถบำรุงกระดูกและข้อต่าง ๆ ได้โดยการเลือกรับประทาน อาหารเสริม ที่เต็มไปด้วยส่วนประกอบของวิตามิน และสารอาหารที่จำเป็นต่อกระดูก อย่างเช่น อาหารเสริมดี ๆ จาก Double Blue ที่เป็นอาหารเสริม สกัดจากธรรมชาติ เต็มไปด้วยคุณประโยชน์ และวิตามินต่าง ๆ ด้วยนวัตกรรม แคปซูล 2 ชั้น ดูดซึมได้ง่ายสุด ๆ

เห็นอย่างนี้แล้ว ทุก ๆ คน ก็สามารถ เลือกอาหาร และ ผลิตภัณฑ์ที่ให้สารอาหารเกี่ยวกับแคลเซียมได้แล้วใช่ไหม นอกจากนี้ ต้องรับประทานอาหารให้ครบ 5 หมู่ พักผ่อนให้เพียงพอและออกกำลังกายอย่างสม่ำเสมอ เพื่อร่างกายที่แข็งแรงของเราด้วยนะคะ

สั่งซื้อผลิตภัณฑ์อาหารเสริมกันได้ที่  FACEBOOK LINE IG

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