八种日常方法可以帮你强壮骨骼（Eight daily ways can help you build strong bones）.docVIP

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八种日常方法可以帮你强壮骨骼（Eight daily ways can help you build strong bones）.doc

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八种日常方法可以帮你强壮骨骼（Eight daily ways can help you build strong bones）

八种日常方法可以帮你强壮骨骼（Eight daily ways can help you build strong bones） Eight daily ways can help you build strong bones 2009, 08, 10, 12:46, source: fashion health 1, have a little cheese If the skeleton is a steel bar, the protein is cement. Without protein, a solid framework will push and fall. So taking calcium and protein at the same time is the best way to protect your bones. For example, hard cheese rich in these two nutrients, cheese is the highest calcium content in dairy products, but also the most easily absorbed by the body. 2. Sunbathe 15 minutes a day American women are the most important people in the world to calcium supplementation, but the incidence of osteoporosis remains high. The Harvard expert explains that, while calcium is important for the body, the effect will be compromised if vitamin D is not combined, so calcium alone will not increase bone density and reduce fracture risk. Although vitamin D is more conducive to calcium absorption, but does not mean that calcium supplementation must be supplemented with vitamin D preparations. As long as we guarantee 15 minutes to half an hour of sunshine every day, we can synthesize the vitamin D needed by our body (400~800 IU). In addition, eggs Seafood, dairy products are good sources of vitamin D. 3, sooner or later jump Bones must be loaded to allow calcium to be absorbed effectively into bone tissue. Weight-bearing exercises are good for bones of different ages, and for adults, exercise is the most important way to preserve bone. Therefore, two times a week to maintain a certain intensity and frequency of exercise, and enhance the skeletal load and muscle tension ability, can effectively improve the effect of calcium, to prevent osteoporosis. A fitness instructor recommends 10 minutes a day (20 beats per time, two breaks for 30 seconds) to help increase bone density. Another recommended exercise is dumbbell (weight weight 10% ~ 15%) to squat, before lifting, lift, legs can enhance bone strength, especial