Research on low BMI and poor muscle status for vegetarians. Nutritionists teach you how to improve bone avoidance

●Prevent bone relaxation, eat every day to supplement calcium quality, protein, vitamin D

●Joy, walk, and exercise to maintain muscle mass, avoid falling and fractures

Women eat vegetarian food for a long time and be careful of high risk of fractures in their faces. According to a British study published by "Daily Science", female vegetarians have a 33% higher risk of facial fractures than ordinary vegetarians. The analysis may be related to the nutritional vegetarians that consume less nutrients to maintain bones and muscle health. The National Health Administration reminds that if the long-term intake of calcification is insufficient, bone dysfunction is prone to occur. It is recommended to take enough calcification, protein and vitamin D every day.

Vegetarians have low BMI and muscle status differences

This is a study conducted by the British Riz University team. 26,318 female subjects have been followed over 20 years and found 822 patients with facial fractures, accounting for about 3.1% of the total. The subjects were divided into ordinary vegetarians and vegetarians, and compared them in two groups. They found that vegetarians suffered from plague fractures, which was 33% higher than those with vegetarians. The research results show that female vegetarians may have the potential risk of facial fractures, and the average physical quality index (BMI) of vegetarians is slightly lower than that of ordinary vegetarians, which means that the bone and muscle conditions may be poor, and the risk of facial fractures is higher.

Nutritional manager of the Food Nutrition Center of Dong's Foundation pointed out that women are more likely to suffer from fracture risks than men. If they are vegetarians, they need to pay more attention to nutritional intake. The National Health Administration found that the daily calcination intake of people is insufficient, with an average of 505 mg taken from the age of 19 to 44 and 566 mg taken from the age of 45 to 64, which is only half of the recommended calcination.

In order to prolong the rate of bone loss after middle age and avoid fractures or sarcopenia, Moya stressed that he should take enough calcium, protein and vitamin D every day. For example, "drinking 1.5 to 2 cups of dairy products per day" can satisfy the recommended amount of adults' recommended calcium intake, or "taking high-calcium foods", including cheese, black sesame, dried fish, traditional tofu, as well as dark green vegetables such as sweet potato leaves and tangerines. The calcium content of 100 grams per serving is greater than 75 mg.

Traditional tofu dried tofu has a higher calcium content

Mo Yachun said that for vegetarians, the sources of calcium quality are richer, including milk, dairy products, etc., but the sources of calcium quality for pure vegetarians are relatively limited. Some bean products have no high calcium content. For example, compared to eating tender tofu, it is recommended to eat traditional tofu and dried tofu with higher calcium content; although beans are bean products, they cannot replace the calcium content of dairy products. It is recommended that vegetarians can use more calcium products and deep green vegetables.

Human muscles are mainly composed of protein. If the muscle mass is too small, it may increase the risk of sarcopenia. Mo Yachun pointed out that people with more vegetarian diet can consume protein through egg custard and different types of meat. Most of the protein sources of pure vegetarians are mainly beans, including yellow beans, edamame, black beans or tofu, dried beans, etc. Although there are many yellow bean processed products on the market, pixel chicken, vegetarian duck, vegetarian ham, etc. increase the flavor and shape of the dish, but nutrients are easily lost during the processing process, and are exquisitely processed foods. It is recommended to still eat original foods.

Mo Yachun said that the study mentioned that female vegetarians have lower BMI, which means that their weight is also lighter, the amount of muscle and fat covered by the bones may be insufficient, and the protection effect is not high, so the risk of fractures is relatively high. It is recommended that in addition to taking calcium, vitamin D should be supplemented more. Vitamin D can be produced by eating mushroom foods and sunbathing the sun every day for about 20 to 30 minutes, thereby promoting the absorption of calcium in humans. You should also maintain muscle mass through jogging, walking, and muscle movement to avoid falling and fractures, which will affect your future quality of life.