La dieta per prevenire l’osteoporosi

Per prevenire l’osteoporosi è molto importante fare attenzione alla dieta. Sono i piccoli gesti (a tavola) che determinano almeno l’80 percento della nostra salute futura. Secondo le stime dell’Oms per difendere le nostre ossa ci vogliono 800-1.500 mg al giorno di calcio. Come si può assumere questa sostanza? Mangiando latticini? In parte sì, ma non sono l’unica fonte. Questa è una notizia importante per chi è allergico al lattosio o semplicemente non ama latte e formaggi.

Oltre al calcio, il corpo deve mantenere il pH nel sangue a livelli leggermente alcalini (7.39 – 7.41) per evitare l’osteoporosi. la nostra alimentazione comprende molti cibi proteici e raffinati che lasciano residui acidi nel nostro corpo, costretto a neutralizzarlo. In che modo? Si utilizza prima il sodio, poi il fosforo e infine si attinge alle riserve di calcio, indebolendo l’osso. Ecco quindi che assumere latticini, nella giusta dose, è importante, ma non è tutto. È necessario mangiare più frutta e verdura ed evitare cibi raffinati, preferendo prodotti integrali.

Cercate quindi di fare il pieno di verdure a foglie verde e a radice, legumi come la soia, alimenti ricchi di vitamina c (come gli agrumi e i limoni). Promosse anche le prugne e le alghe.  Sono ottimi i simi in cucina, tipo il sesamo, ricco di calcio (815 mg), ma anche di fosforo (477 mg), magnesio (815 mg) e ferro (20,1 mg), promosse le mandorle e la frutta secca in generale, i semi di girasole e quelli di zucca.

Cercate di consumare una porzione di cereali a ogni pasto: potete scegliere tra pane integrale, riso integrale, ma anche cereali misti (orzo, avena, miglio, kamut e farro). I legumi (piselli, lenticchie, fagioli, ceci, tofu) possono essere assunti una volta al giorno; preferite il pesce alla carne, mentre evitate di esagerare con i latticini. Si consiglia lo yogurt magro, il più assimilabile. Infine, cosa è bene evitare? Caffè, alcolici, zuccheri raffinati, salumi e formaggio molli e poco stagionati, eccesso di sale, pomodoro e patate.

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