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Uzmanlar kemik sa\u011fl\u0131\u011f\u0131n\u0131n ya\u015fam boyu beslenmeye ba\u011fl\u0131 oldu\u011fu konusunda uyar\u0131yor ve ya\u015fland\u0131k\u00e7a kemik k\u00fctlesinin korunmas\u0131na yard\u0131mc\u0131 olan kalsiyum, D vitamini ve proteinin \u00f6zellikle \u00f6nemli oldu\u011fu konusunda uyar\u0131yor.<\/p>\n
Kemik k\u00fctlesi genellikle 25 ile 30 ya\u015flar\u0131 aras\u0131nda zirveye ula\u015f\u0131r ve bu ya\u015ftan sonra kemik y\u0131k\u0131m\u0131 yeni kemik olu\u015fumundan daha h\u0131zl\u0131 hale gelir. Bu nedenle, ya\u015fl\u0131l\u0131kta odak noktas\u0131, osteoporoz ve k\u0131r\u0131k riskini azaltabilecek diyet ve fiziksel aktivitenin yan\u0131 s\u0131ra daha \u00f6nce in\u015fa edilmi\u015f olan\u0131 korumaya kayar.<\/p>\n
Dr. Fiziksel t\u0131p ve rehabilitasyon profes\u00f6r\u00fc Heidi Prather, The Washington Post’a, g\u00fc\u00e7l\u00fc kemiklerin v\u00fccuda destek sa\u011flad\u0131\u011f\u0131n\u0131 ve k\u0131r\u0131k olas\u0131l\u0131\u011f\u0131n\u0131 azaltt\u0131\u011f\u0131n\u0131 s\u00f6yledi.<\/p>\n
Beslenme uzman\u0131 Lourdes Castro, kemikleri bir tasarruf hesab\u0131na benzeterek \u015funlar\u0131 s\u00f6yledi: “30 ya\u015f\u0131ndan sonra genellikle onlar\u0131 in\u015fa edemezsiniz ancak orada olan\u0131 koruyabilir ve koruyabilirsiniz.”<\/p>\n
Uzmanlar, kalsiyumun g\u00fc\u00e7l\u00fc kemikler ve di\u015fler i\u00e7in \u00f6nemli bir mineral oldu\u011funu, D vitamininin ise emilimini sa\u011flad\u0131\u011f\u0131n\u0131 belirtiyor. ba\u011f\u0131rsakta. 70 ya\u015f\u0131n alt\u0131ndaki yeti\u015fkinlerin g\u00fcnde yakla\u015f\u0131k 1.000 miligram kalsiyum t\u00fcketmesi, 51-70 ya\u015f aras\u0131 kad\u0131nlar\u0131n ve 70 ya\u015f \u00fcst\u00fc herkesin ise 1.200 miligram kalsiyum t\u00fcketmesi tavsiye ediliyor. D vitamini i\u00e7in \u00f6nerilen miktar g\u00fcnde yakla\u015f\u0131k 600 uluslararas\u0131 birim veya 70 ya\u015f\u0131ndan sonra 800 birimdir. Protein eksikli\u011fi kas zay\u0131fl\u0131\u011f\u0131n\u0131 ve d\u00fc\u015fme riskini art\u0131rd\u0131\u011f\u0131 i\u00e7in \u00f6zellikle ya\u015fl\u0131larda protein de \u00f6nemlidir.<\/p>\n
Ara\u015ft\u0131rmalar yo\u011furt gibi fermente s\u00fct \u00fcr\u00fcnlerinin daha d\u00fc\u015f\u00fck k\u0131r\u0131k riskiyle ba\u011flant\u0131l\u0131 oldu\u011funu g\u00f6stermi\u015ftir. Yar\u0131m fincan sade, ya\u011fs\u0131z Yunan yo\u011furdu yakla\u015f\u0131k 173 miligram kalsiyum ve 16 gram protein i\u00e7erir. Baz\u0131 yo\u011furtlar ayn\u0131 zamanda D vitamini ile de zenginle\u015ftirilmi\u015ftir.<\/p>\n
Somon yaln\u0131zca kalsiyum de\u011fil, ayn\u0131 zamanda D vitamini ve protein a\u00e7\u0131s\u0131ndan da iyi bir kaynakt\u0131r. 110 graml\u0131k yabani yakalanm\u0131\u015f somon porsiyonu, 10 miligram kalsiyum, 500 IU D vitamini (g\u00fcnl\u00fck ihtiyac\u0131n\u0131z\u0131n y\u00fczde 100’\u00fcnden fazlas\u0131) ve 24 gram protein i\u00e7erir.<\/p>\n
Soya \u00fcr\u00fcnleri, \u00f6zellikle kalsiyumla zenginle\u015ftirilmi\u015f soya s\u00fct\u00fc ve tofu, s\u00fct \u00fcr\u00fcnlerine harika alternatifler veya katk\u0131lard\u0131r. Bir fincan g\u00fc\u00e7lendirilmi\u015f soya s\u00fct\u00fcnde 200 ila 400 miligram kalsiyum, de\u011fi\u015fen miktarlarda D vitamini ve yakla\u015f\u0131k 7 ila 9 gram protein (markas\u0131na ba\u011fl\u0131 olarak) al\u0131rs\u0131n\u0131z.<\/p>\n
Bir fincan pi\u015fmi\u015f brokoli size yakla\u015f\u0131k 60 miligram kalsiyum sa\u011flayacakt\u0131r. Ayr\u0131ca kan\u0131n p\u0131ht\u0131la\u015fmas\u0131n\u0131 destekleyen, kemiklerin g\u00fc\u00e7lenmesine yard\u0131mc\u0131 olan ve osteoporoza kar\u015f\u0131 koruma sa\u011flayabilen K vitamini de i\u00e7erir.<\/p>\n
Bir fincan pi\u015fmi\u015f lahana, 177 miligram kalsiyum sa\u011flar; bu, bu mineral i\u00e7in \u00f6nerilen g\u00fcnl\u00fck de\u011ferin y\u00fczde 10’undan fazlad\u0131r. Lahana gibi ye\u015fil yaprakl\u0131 sebzeler de iyi bir K vitamini kayna\u011f\u0131d\u0131r. Ispanak ve paz\u0131 gibi bunlardan baz\u0131lar\u0131, ba\u011f\u0131rsakta kalsiyuma ba\u011flanan ve emilimini \u00f6nleyen bir t\u00fcr bitki bile\u015fi\u011fi olan oksalat bak\u0131m\u0131ndan zengindir.<\/p>\n
Kaynak: prizrenpost<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":" Uzmanlar kemik sa\u011fl\u0131\u011f\u0131n\u0131n ya\u015fam boyu beslenmeye ba\u011fl\u0131 oldu\u011fu konusunda uyar\u0131yor ve ya\u015fland\u0131k\u00e7a kemik k\u00fctlesinin korunmas\u0131na yard\u0131mc\u0131 olan kalsiyum, D vitamini ve proteinin \u00f6zellikle \u00f6nemli oldu\u011fu konusunda uyar\u0131yor. Kemik k\u00fctlesi genellikle 25 ile 30 ya\u015flar\u0131 aras\u0131nda zirveye ula\u015f\u0131r ve bu ya\u015ftan sonra kemik y\u0131k\u0131m\u0131 yeni kemik olu\u015fumundan daha h\u0131zl\u0131 hale gelir. Bu nedenle, ya\u015fl\u0131l\u0131kta odak noktas\u0131, […]<\/p>\n","protected":false},"author":1,"featured_media":48038,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-48037","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik"],"views":3,"_links":{"self":[{"href":"https:\/\/prizrenpost.com\/tr\/wp-json\/wp\/v2\/posts\/48037","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/prizrenpost.com\/tr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/prizrenpost.com\/tr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/prizrenpost.com\/tr\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/prizrenpost.com\/tr\/wp-json\/wp\/v2\/comments?post=48037"}],"version-history":[{"count":1,"href":"https:\/\/prizrenpost.com\/tr\/wp-json\/wp\/v2\/posts\/48037\/revisions"}],"predecessor-version":[{"id":48039,"href":"https:\/\/prizrenpost.com\/tr\/wp-json\/wp\/v2\/posts\/48037\/revisions\/48039"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/prizrenpost.com\/tr\/wp-json\/wp\/v2\/media\/48038"}],"wp:attachment":[{"href":"https:\/\/prizrenpost.com\/tr\/wp-json\/wp\/v2\/media?parent=48037"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/prizrenpost.com\/tr\/wp-json\/wp\/v2\/categories?post=48037"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/prizrenpost.com\/tr\/wp-json\/wp\/v2\/tags?post=48037"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}