Eating yogurt and tofu often… Changes in a middle-aged woman’s body?

According to the National Health and Nutrition Survey conducted every year, bone health The phenomenon of essential calcium deficiency is prominent. This is especially true for menopausal women, who are at high risk for osteoporosis. Preventing osteopenia in middle age can help maintain good health in old age. If your bones are prone to breaking when you fall, you can't guarantee a healthy lifespan (a long and healthy life). How can you maintain bone health?

 

Calcium, which is especially lacking in women … Even if the bones are damaged, there are no symptoms

 

In addition to the National Health and Nutrition Survey, statistics from the Health Insurance Review and Assessment Service (2021) also show that among the ten nutrients Koreans are deficient in, calcium was the most prevalent among women, with a 7.7-fold deficiency rate compared to men. Vitamin D deficiency, which aids calcium absorption, was also 3.5 times more prevalent among men. Osteoporosis has no symptoms. Middle-aged and older women often discover they have osteoporosis after a fall and a broken bone. Calcium cannot be produced by the body, so it must be obtained through food.

If you don't like milk, yogurt is an alternative. … Easy to digest and calcium-fortified

 

 

Foods rich in calcium include milk and dairy products, fish eaten with the bones, calcium-fortified foods, and some green vegetables. Grains, fruits, and most vegetables are not high in calcium. While the calcium found in milk is readily absorbed, some people avoid it due to digestive issues. Yogurt, made from milk, is considered an alternative. It's relatively easily digestible and calcium-fortified products are also available. It's best to carefully check ingredient labels and avoid products high in saturated fat.

 

Isoflavone components of tofu … Promotes calcium absorption , Contributes to the formation of maximum bone density

 

Tofu helps prevent osteoporosis. The isoflavones in soybean tofu promote calcium absorption, slowing bone loss and contributing to the formation of new bone tissue. Protein plays a crucial role in the formation and maintenance of maximum bone density. Half a block of highly digestible tofu (approximately 100g) contains only 84 kcal. More than 80% of it is water, which promotes a feeling of fullness and helps prevent overeating (National Institute of Agricultural Sciences). It is rich in oligosaccharides, a type of dietary fiber, which contributes to bowel movements.

 

Vitamins that are good for calcium absorption D… Sunlight , fish , Mushrooms, etc.

 

Vitamin D increases calcium absorption and bone density. Exposure to sunlight for about 20 minutes in the morning without sunscreen is very helpful for activating vitamin D. Regular consumption of fish such as herring, hairtail, swordfish, salmon, mackerel, sardines, and tuna, as well as meats like liver, eggs, cheese, and sun-dried mushrooms, is also beneficial. People who are hospitalized for extended periods or spend a lot of time indoors should also pay attention to their vitamin D intake.

 

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Isoflavones in tofu made from soybeans

Promotes calcium absorption and slows bone damage

It is said to help create new bone tissue.

 

Buy tofu and keep drying it to remove moisture.

Stir-fry without adding oil,

I ate it with Greek yogurt and curry.

The taste was delicious and savory.