Osteoporosis is a major health concern in old age because of bone loss gradually occurring after middle age, increasing the risk of falling, fractures and bedridden.In particular, the mortality rate within a year after hip fractures can be up to 30%.When it comes to preventing fractures, many people only think of calcium supplementation, some experts have discovered that although the amount of Japanese calcium absorbed is lower than European and American countries, the fracture rateThe bone is relatively low!The reason behind this can be closely related to popular foods in Japanese diet.
Japanese people eat less calcium, so why is the fracture rate low?
Ryuichiro Sato, an honorary professor at Tokyo University in Japan, indicates that compared to European and American countries, the consumption of Japanese dairy products is relatively low and so is the amount of calcium absorbed.Surprisingly, the fracture rate of Japanese women is really significantly lower than that of European and American women, it is speculated that this is related to Japanese people who like to eat products from soybeans.Like tofu, miso, natto ...
Soybeans are rich in isoflavone, plant nutrients that are active as estrogen - female hormones, which can inhibit the function of bone cancellation cells and reduce bone loss.However, after menopause, estrogen secretion decreases, making bones more fragile.
Professor Ryuichiro Sato indicates that isoflavone in soy cannot replace estrogen but they can associate with estrogen receptors and perform expected functions after menopause, thus helping to prevent osteoporosis and fractures..
Soy products popularly used by Japanese people include tofu, soy milk, miso ... However, not all soy products are good options for health!
- Tofu, dried beans, soy milk are the most common types in the daily diet and are rich in nutrients, suitable as a source of protein from plants.If you want to choose soy products, priority should be given to low -processed foods such as unsweetened soy milk and pure tofu.Healthy cooking methods such as steaming or stewing can reduce the amount of fat and maximize the health benefits of isoflavone in soy.
- Miso and Natto are foods that often appear on the dining table of Japanese families.After the fermentation process, they have probiotics and have special nutritional value.
- Yam, green beans, shiitake mushrooms, broccoli also contain soy isoflavone but lower content.
- Fried fried beans, fried tofu are the least recommended.Although it is a normal vegetarian dish, it is high in fat due to processing.After many frying and cooking, adding flavors, too high fat and sodium content can lead to obesity and affect cardiovascular health.
In short, although enough calcium is really important, preventing osteoporosis and fractures, you can not rely on calcium supplementation.Remember to eat and drink nutrients and diversify food, in addition, you also need to have a habit of exercising according to your ability to help your bones strong and reduce the risk of fractures!
Source and photo: Aboluowang