Osteoporosis Recipes Overview Osteoporosis is the most common bone metabolic disease in postmenopausal women and the elderly. The serious consequence of osteoporosis is that any slight activity or trauma may lead to fracture, among which most hip fractures in the elderly require surgery and long-term bed rest, and are highly susceptible to a variety of complications and become an important cause of death. Nutritional principles in nutritional factors calcium, phosphorus and protein are important components of bone, especially calcium in many food content is low, cow’s milk and its products diet often can not meet human needs; and vitamin D in calcium, phosphorus metabolism plays an important regulatory role in the physiological endostasis mechanism, in some specific groups of people are also prone to deficiency, so these nutrients intake and osteoporosis has a close relationship. 1, reasonable calcium supplementation more calcium-rich food, calcium intake in the diet is not enough, calcium supplements 500 ~ 1000mg per day. 2, pay attention to the calcium phosphorus ratio calcium phosphorus ratio should be 1 ~ 1.5: 1 is good. 3, adequate trace elements supplementation of calcium at the same time, supplementation of trace elements zinc and copper than pure calcium supplementation effect. Fluorine has an important role in the formation of bones and teeth. Fluoride for primary osteoporosis treatment range is 10 to 20mg of fluorine absorption per day. 4, supplementation of fat-soluble vitamin activity vitamin D3 on bone health role is dual, supplementation of adequate vitamin D, not only can improve bone density, but also can improve bone strength. Vitamin A is involved in the synthesis of collagen and mucopolysaccharide of bone organic matter, which is beneficial to bone calcification. 5.Adequate amount of protein Protein deficiency may be an important pathological factor leading to skeletal growth retardation and bone mass reduction in malnourished children. Appropriate food 1, the choice of staple foods and legumes: beans and soy products, gluten, rice, peanuts, etc. 2, the choice of meat, eggs and milk: milk, fish, shrimp and crab, dairy products, sardines, mackerel, eggs, red meat, oysters, shrimp, etc. 3, the choice of vegetables: greens, carrots, green peppers, tomatoes, broccoli, eggplant, lettuce, cucumber, celery, etc. 4, the choice of fruit: apples, bananas, kiwi, oranges, etc. 5, other: sesame seeds, walnuts, pine nuts, mushrooms. Dietary contraindications low phosphorus, low salt, low sugar diet, quit smoking, limit alcohol, and drink less coffee. One day reference meal Breakfast: milk, rice, eggs, flour, etc., such as: rolls, high-calcium milk, boiled eggs; Lunch: yellow fish, hairy vegetables, rice, greens, etc., such as: rice, steamed fish, mushrooms with greens, hairy vegetable soup; Dinner: dried bean curd, shrimp, tomatoes, eggs, etc., such as: shrimp dried bean curd, tomato and egg soup, rice; Additional meal: a glass of milk half to one hour before bedtime. Note: 1, moderate exercise: the World Health Organization proposed the theme of this year’s World Osteoporosis Day is exercise. To make bones strong and fracture resistance improved, exercise is a good way. It is recommended to participate in regular physical exercise, such as walking, swimming, tai chi, etc., and be consistent. 2, sunlight: to receive more sunlight, which can increase the absorption of calcium from the small intestine. It should be reminded that the sun should try to make direct skin contact with the sun, not through the glass “sunshine”. If the skin becomes red and sweats excessively while sunbathing, stop immediately.