Osteoporosis is an evil that causes bones to become porous and fragile, bringing with it the risk of fractures (vertebrae, wrist, femur …), we’ll give some tips for food in this case.
- Take 2-3 daily cups of whole or semi skimmed milk (rich in vitamin D) or equivalent (2 yogurt = 1 cup of milk).
- The small fish (small fish) or canned sardines are advised to eat them whole (the spines are rich in calcium).
- Reduce the consumption of meat (causing a loss of calcium in the urine).
- Drink plenty of fluids: a1 1.5 to 2 liters a day.
- Make exercise outdoors (sun exposure favors making vitarnina D).
- Reduce the consumption of alcohol.
- When cooking you can use all kinds of cooking: steaming, oven, grilled, fried, stewed, etc …
- Add crushed nuts to the mortar (almonds, pine nuts and hazelnuts) as ingredients in preparing dishes.
- If necessary to take food or dietary supplements rich in calcium.
- Develop recipes including cheese as an ingredient.
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