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LA IMPORTANCIA DE CUIDAR NUESTROS HUESOS.


Qué alimentos les gustan a los huesos?

Una alimentación equilibrada y el ejercicio físico al aire libre son dos de los principales aliados para mantener unos huesos sanos y fuertes a lo largo de la vida. Conoce aquí la alimentación que recomiendan los expertos y la que se debe evitar.

¿Qué calcio necesita tu organismo?

Las necesidades de calcio varían a lo largo de la vida. En general se recomienda la siguiente ingestión de calcio:


¿Qué calcio necesita tu organismo?
0-6 meses 210 - 600 mg/día
6-12 meses 270 - 600 mg/día
1-3 años 500 - 800 mg/día
4-8 años 800 - 1.200 mg/día
9-18 años 1.300 mg/día
19-50 años 1.000 mg/día
Más de 50 años 1.200 - 1.500 mg/día
.


Las mujeres embarazadas o madres en periodo de lactancia: 1.200 mg al día en las adultas y 1.600 mg al día en las adolescentes.

Las mujeres posmenopáusicas que no siguen un tratamiento estrogénico: 1.500 mg al día.


. ¿Qué alimentos les gustan a los huesos?

- Leche. Dos vasos de leche entera contienen los 700 mg de calcio que necesita una persona normal. Pero eso no quiere decir que tu organismo los absorba, puedes estar tomando leche todos los días y tener una carencia de calcio que debilite los huesos, te conviene saber qué otros alimentos contienen calcio y así incluirlos en la alimentación.

- Queso, la mayoría de los quesos se obtiene cuajando la leche hasta que pierde el agua y adquiere una consistencia más sólida. Por lo que son auténticos concentrados de los minerales y vitaminas de la leche. Son una fuente de calcio, proteínas y vitamina B2 y B12. Los quesos más ricos en calcio son el parmesano (1.183 mg/100g) y el manchego curado (1.200 mg/100g)

- Yogur, la mejor elección entre los lácteos. No sólo aporta el calcio para tus huesos, también aporta bacterias beneficiosas para tu flora intestinal y tiene la ventaja de que la lactosa está parcialmente digerida por los microorganismos.

- Algas, las verduras del mar como iziki, wakame o arame contienen hasta 1.400 mg (100 g) de calcio vegetal, que aunque se absorbe peor, es muy interesante para los vegetarianos y una gran cantidad de potasio.

- Sésamo, esta semilla se puede tomar tostada, en panes, galletas, barritas o en el tradicional tahini oriental. Es muy nutritiva por su riqueza en calcio y ácidos grasos insaturados.

- Frutos secos, las almendras, nueces y avellanas son los frutos secos más ricos en calcio, también aportan magnesio y zinc para tus huesos.

- Peces azules con espina (sardinas, chanquetes, boquerones, etc.) La combinación de vitamina D y calcio (en las espinas) es esencial para la absorción del mineral durante la digestión.

- Soja, numerosas investigaciones han demostrado que las mujeres que toman esta legumbre y derivados llegan a aumentar su densidad ósea, especialmente después de la menopausia. La soja contiene unas sustancias conocidas como isoflavonas que actúan de forma parecida a los estrógenos femeninos y previenen las complicaciones de la menopausia, como la osteoporosis y los problemas cardiovasculares.

- Té, aunque contiene cafeína, el té contribuye a aumentar los niveles de densidad ósea, especialmente de la zona lumbar y la cadera, según demuestra un trabajo realizado en la Escuela de Medicina de Cambridge.

- Limón, aliñar tus ensaladas con limón favorece la absorción de calcio. Una cura naturista consiste en tomar en ayunas por la mañana un vaso de agua templada con zumo de limón recién exprimido.



- Calcio y algo más

Para fortalecer tus huesos, la clave está en seguir una alimentación variada.

Todos relacionamos la dureza de los huesos con un mineral: el calcio, pero es importante recordar que el hueso está formado por un entramado de minerales y proteínas que cambia cada día, y que se adapta a las condiciones fisiológicas de cada momento.

Un hueso no sólo es calcio, es un tejido vivo que actúa como soporte y reserva de minerales, por lo que se renueva constantemente, y necesita alimentarse con vitaminas, minerales y oligoelementos.

Un hueso se compone de un entramado de fosfato cálcico (65%) responsable de la resistencia y un 35% de colágeno, más flexible y amortiguador para evitar las fracturas. Para mantener unos huesos fuertes, son importantes el calcio y minerales como el fósforo y el magnesio.

Otros oligoelementos dan rigidez al hueso como el boro, silicio, manganeso, níquel y molibdeno. Para cuidar la calidad del hueso, hay que alimentar la matriz de colágeno, que necesita aminoácidos, azufre y cobre.

La vitamina D es esencial para la absorción del hueso, junto a las vitaminas K y C.



Lo que debemos evitar...

Alcohol, por muchas razones. Aunque si hay que tomar una copa, te recomendamos la cerveza, porque contiene polifenoles que previenen la pérdida de densidad ósea. Además, la cerveza tiene sustancias similares a los estrógenos que retrasan el inicio de la menopausia y aumentan el nivel de los estrógenos femeninos.

- Azúcar, los alimentos ricos en azúcares refinados como bollería, refrescos dulces, comidas preparadas, etc. favorecen la desmineralización del hueso al acidificar el medio.

- Alimentos salados. Cada gramo de sodio que tomamos (2 g de sal de cocina) hace que perdamos 26 mg de calcio. Evita añadir sal a los alimentos y utiliza hierbas en la cocina.

- Bebidas carbonatadas, los populares refrescos con gas contienen fosfatos y derivados que son auténticos desintegradores de los huesos por su riqueza en fósforo, el mineral anti-calcio. Prueba a dejar un hueso de pollo en uno de esos refrescos y verás cómo queda al cabo de unos días.

- Dietas ricas en proteínas, especialmente las que evitan los carbohidratos para adelgazar. Las proteínas acidifican el medio, dificultan la absorción del calcio de los alimentos y provocan un efecto rebote de salida del calcio de los huesos para alcalinizar el medio.

- Dietas ricas en grasa. La grasa actúa como un abrigo que envuelve a los alimentos y dificulta la absorción de los minerales. Además, la grasa aumenta la absorción de fósforo que provoca la salida de calcio de los huesos.

- Cereales integrales. Los alimentos vegetales más sanos como el pan integral tienen un lado oculto que debes tener en cuenta, porque contienen ácido fítico, una sustancia que secuestra el calcio e impide su absorción. Para evitarlo se deben escoger panes integrales de levadura madre, porque el proceso de fermentación disminuye la proporción de este ácido, facilitando la ingesta de calcio.

- Espinacas y ácido oxálico. Algunas frutas y verduras y el cacao en polvo, contienen ácido oxálico (AO) que en contacto con el calcio forma una sal insoluble (oxalato de calcio) que no se puede absorber. Por eso es importante no mezclar las verduras como las espinacas (571 mg de AO/100g) o el ruibarbo (537 mg) con los alimentos ricos en calcio.

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