รู้หลักโภชนาการ กินอย่างไร? ให้ไม่เสี่ยง “กระดูกพรุน”

<p>Although there are many factors contributing to osteoporosis, nutrition is a major factor that we can control to prevent osteoporosis by focusing on two principles: 1) enhancing bone strength and density before turning 30; and 2) delaying bone loss after turning 30.</p>
<h2><span style="color: #00826a;"><strong>Proper nutrition can help prevent osteoporosis!</strong></span></h2>
<ol>
<li><strong> Consume enough calcium to meet the body’s needs at different age ranges as follows:</strong></li>
</ol>
<ul>
<li>9-18 years old: 1000 milligrams/day.</li>
<li>19-50 years old: 800 milligrams/day.</li>
<li>51 years and older: 1000 milligrams/day.</li>
</ul>
<p>Calcium is present in the food items listed in the following table:</p>
<table width="100%">
<tbody>
<tr>
<td width="45%">
<p style="text-align: center;"><strong>Food</strong></p>
</td>
<td width="34%">
<p style="text-align: center;"><strong>Unit of Consumption</strong></p>
</td>
<td width="20%">
<p style="text-align: center;"><strong>Calcium (milligrams)</strong></p>
</td>
</tr>
<tr>
<td width="45%">Powdered milk, skimmed</td>
<td style="text-align: center;" width="34%">30 grams (3 table spoons)</td>
<td style="text-align: center;" width="20%">400</td>
</tr>
<tr>
<td width="45%">Soymilk fortified with calcium</td>
<td style="text-align: center;" width="34%">250 milliliters</td>
<td style="text-align: center;" width="20%">250-300</td>
</tr>
<tr>
<td width="45%">Whole milk, non-fat</td>
<td style="text-align: center;" width="34%">250 milliliters</td>
<td style="text-align: center;" width="20%">246</td>
</tr>
<tr>
<td width="45%">Whole milk, flavored</td>
<td style="text-align: center;" width="34%">250 milliliters</td>
<td style="text-align: center;" width="20%">228</td>
</tr>
<tr>
<td width="45%"> Whole milk, unflavored</td>
<td style="text-align: center;" width="34%">200 milliliters</td>
<td style="text-align: center;" width="20%">226</td>
</tr>
<tr>
<td width="45%"> Yogurt, formula, natural flavor</td>
<td style="text-align: center;" width="34%">150 milliliters (1 cup)</td>
<td style="text-align: center;" width="20%">240</td>
</tr>
<tr>
<td width="45%"> Drinking yogurt, low-fat, various flavors</td>
<td style="text-align: center;" width="34%">180 milliliters</td>
<td style="text-align: center;" width="20%">215</td>
</tr>
<tr>
<td width="45%">Powdered milk</td>
<td style="text-align: center;" width="34%">32 grams (4 table spoons)</td>
<td style="text-align: center;" width="20%">207</td>
</tr>
<tr>
<td width="45%"> Fresh minnows</td>
<td style="text-align: center;" width="34%">55 grams (1/4 cup)</td>
<td style="text-align: center;" width="20%">390</td>
</tr>
<tr>
<td width="45%">Canned sardines in water</td>
<td style="text-align: center;" width="34%">52 grams (4 table spoons)</td>
<td style="text-align: center;" width="20%">274</td>
</tr>
<tr>
<td width="45%"> Dried Thai river sprat</td>
<td style="text-align: center;" width="34%">10 grams (2 table spoons)</td>
<td style="text-align: center;" width="20%">274</td>
</tr>
<tr>
<td width="45%"> Dried minnows and Thai river sprat</td>
<td style="text-align: center;" width="34%">10 grams (2 table spoons)</td>
<td style="text-align: center;" width="20%">260</td>
</tr>
<tr>
<td width="45%"> Glass shrimp</td>
<td style="text-align: center;" width="34%">7 grams (2 table spoons)</td>
<td style="text-align: center;" width="20%">205</td>
</tr>
<tr>
<td width="45%"> Noni leaves</td>
<td style="text-align: center;" width="34%">50 grams</td>
<td style="text-align: center;" width="20%">420</td>
</tr>
<tr>
<td width="45%"> Vegetable hummingbird leaves</td>
<td style="text-align: center;" width="34%">50 grams</td>
<td style="text-align: center;" width="20%">198</td>
</tr>
<tr>
<td width="45%">Soft white tofu</td>
<td style="text-align: center;" width="34%">60 grams (1/3 cup)</td>
<td style="text-align: center;" width="20%">150</td>
</tr>
<tr>
<td width="45%"> Black sesame</td>
<td style="text-align: center;" width="34%">1 table spoons</td>
<td style="text-align: center;" width="20%">132</td>
</tr>
<tr>
<td width="45%"> Spinach</td>
<td style="text-align: center;" width="34%">52 grams (1/2 cup)</td>
<td style="text-align: center;" width="20%">122</td>
</tr>
<tr>
<td width="45%">Stir-fried Chinese kale</td>
<td style="text-align: center;" width="34%">1/2 cup</td>
<td style="text-align: center;" width="20%">95</td>
</tr>
<tr>
<td width="45%"> Broccoli</td>
<td style="text-align: center;" width="34%">2/3 cup</td>
<td style="text-align: center;" width="20%">88</td>
</tr>
</tbody>
</table>
<ol start="2">
<li><strong> Take enough vitamins.</strong></li>
</ol>
<p>Vitamin D can be created by the body or from sufficient sunlight exposure. Therefore, you expose yourself to sunlight that is not too intense by an average of about 5-15 minutes for 3 times per week in addition to consuming food with high vitamin D content such as liver, eggs, fatty fish, pork, etc.</p>
<ol start="3">
<li><strong> Consume enough food that contains vitamin K.</strong></li>
</ol>
<p>Vitamin K contributes to bone generation. Adults should consume an appropriate amount of vitamin K or about 90-120 milligrams per day. Food containing vitamin K includes leafy green vegetables like spinach, Chinese kale, Chinese cabbage, broccoli, etc.</p>
<ol start="4">
<li><strong> Avoid excessive consumption of vitamin A in supplement form.</strong></li>
</ol>
<p>Avoid this type of vitamin A unless instructed otherwise by your doctor, because an excessive amount of vitamin A causes an increase in the breaking down of bones.</p>
<p>Examples of Menu Items that Promote Bone and Joint Health</p>
<p><strong>Day 1</strong></p>
<table width="100%">
<tbody>
<tr>
<td style="text-align: center;" width="40%">
Breakfast</td>
<td width="60%">Tuna and cheese sandwich + skimmed milk + 1 orange.</td>
</tr>
<tr>
<td style="text-align: center;" width="40%">Lunch</td>
<td width="60%"> Rice + spinach stir-fry with minced chicken + mackerel tom yum.</td>
</tr>
<tr>
<td style="text-align: center;" width="40%">Afternoon snack</td>
<td width="60%">Low-sugar fresh milk tofu pudding</td>
</tr>
<tr>
<td style="text-align: center;" width="40%">Dinner</td>
<td width="60%">Rice + bean sprout stir-fry with tofu + fried small fish + 1 guava.</td>
</tr>
</tbody>
</table>
<p><strong>Day 2</strong></p>
<table width="100%">
<tbody>
<tr>
<td style="text-align: center;" width="40%">
Breakfast</td>
<td width="60%"> Salmon rice porridge + apple + low-sugar plain yogurt.</td>
</tr>
<tr>
<td style="text-align: center;" width="40%">Lunch</td>
<td width="60%">Rice with broccoli stir-fried with shrimp + stir-fried tofu with tomato sauce and peas.</td>
</tr>
<tr>
<td style="text-align: center;" width="40%">Afternoon snack</td>
<td width="60%">Roasted almonds.</td>
</tr>
<tr>
<td width="40%">
<p style="text-align: center;">Dinner</p>
</td>
<td width="60%"> Herbal fried rice with black sesame seeds + dragon fruit.</td>
</tr>
</tbody>
</table>
<p><strong>Day 3</strong></p>
<table width="100%">
<tbody>
<tr>
<td style="text-align: center;" width="40%">
Breakfast</td>
<td width="60%"> White tofu congee + 1 guava.</td>
</tr>
<tr>
<td style="text-align: center;" width="40%">Lunch</td>
<td width="60%">Rice with stir-fried Chinese kale and ground pork + sour soup with vegetable hummingbird, okra and shrimp</td>
</tr>
<tr>
<td style="text-align: center;" width="40%">Afternoon snack</td>
<td width="60%"> Low-sugar soy milk fortified with calcium.</td>
</tr>
<tr>
<td style="text-align: center;" width="40%">Dinner</td>
<td width="60%">Rice + salmon in tamarind sauce + stir-fried water mimosa + 2 rose apples.</td>
</tr>
</tbody>
</table>


We can prevent osteoporosis by focusing on nutrition

Services

Article

About Us

Hospital locations

What are the nutritional principles for preventing osteoporosis?

Tel

Email

Services

Article

About Us

Hospital locations