Have you always focused on muscle training, do you often overlook bone health?
The health of the bones plays a key role in our health. How do you eat it, how do you do it?
Let us start from the beginning.
1 living bone
As we all know, the bones of adults are hardly longer, but this does not mean that the 206 organizations are no longer changing. Under normal circumstances, human bones will continue to rebuild, old bone cells will be eliminated, and new bone cells will grow. About 10% of the bones are rebuilt each year, keeping the bones in dynamic balance.
Calcium-Phosphorus Metabolism : Calcium phosphate crystals, which make bones strong and have resilience, account for about 1/4 of bone mass. Its presence makes bones the largest reserve pool of calcium and phosphorus in the human body. Almost all of the calcium and phosphorus needed by the human body come from dietary intake. Studies have found that if calcium is not available at the same time, calcium absorption will be greatly reduced. When the ratio of calcium to phosphorus in the diet is about 1.5 to 2, the absorption of calcium is optimal. It is worth noting that phosphorus is widely found in various foods (eg, mushrooms, nuts, fish, shrimp, etc.), even the controversial cola flavor soda (well, it's time to do some science), in 100 ml. The phosphorus content is only 17 mg, which is not high compared with the daily intake of 700 mg of phosphorus (recommendation of 12 cans of 330 ml of cola soda) recommended by the Chinese Nutrition Society. For healthy adults, moderate consumption of cola Soda water does not cause osteoporosis.
Vitamin D: When the calcium concentration in the blood is too low, the skin will produce vitamin D3 due to the irradiation of sunlight, and then processed by the liver and kidney to become an active form of vitamin D3 which promotes absorption of calcium ions by the intestinal tract. About 90% of vitamin D in the body comes from its own synthesis. Going out to the sun will make the bones stronger.
2 circulation whole body
Eating is just the first step in making bones healthy, taking small changes in eating habits and taking the next step in bone health.
Absorption enhancement: The study found that moderate gastric acid secretion after meals can make calcium in an easily absorbed ion form, effectively promoting calcium into the blood. Therefore, eating high-calcium foods during meals, or some calcium supplements after meals are good choices.
Transportation: When the calcium in the diet enters the bloodstream and wants to go further, you need to take a protein ride. Studies have found that calcium ions are more efficiently transported in the blood when combined with proteins in the blood. Therefore, while increasing calcium intake, don't forget to moderately increase the protein in your diet.
3 exercise enhancement
The bones have been actively responding to changes in physical experience. Effective training and a balanced diet can make it stronger.
Training: For changes in activity intensity, bones are more comfortable than you. The bone mineral density of human bones reached its peak at 30 years old. Studies have found that long-term regular exercise can effectively increase bone density. Long-distance running, weightlifting, tennis and horse riding can make bones stronger.
Collagen: When you jump or get hit, the bones don't break immediately. In addition to the cushioning of soft tissues such as fat and muscle, they also come from the cushioning force given by the rich collagen components in the bones. Everyone who wants to supplement collagen directly with a large amount of collagen supplements, collagen can not be directly absorbed by the human body, but first become a variety of amino acid molecules, so it is difficult to directly supplement collagen. A better way to increase the production of collagen in your body is to increase the intake of high-quality protein in your diet and to supplement vitamin C, which promotes collagen production.
100PCS 11.5 G DICE Poker Chips SETS with paper box
Hologram Sticker Casino ABS Metal Slug poker Chips
| Item | Customised Logo Hologram Sticker Casino ABS and Metal Slug poker Chips |
| Component |
|
|
Size |
Diameter: 40mm; thickness 3mm |
|
Material |
ABS+IRON |
|
Weight |
11.5g |
| Color | Red, Green, Black, Blue, white in stock |
Custom Poker Chips,Clay Chips Set,Sticker Clay Chips,Clay Poker Chips Custom
Hangzhou Wonderlandtoys Co., Ltd , https://www.wonderlandtoyscn.com