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多吃蔬菜和水果,有益于骨骼健康!
发布时间:2021-02-17   点击次数: 来源:http://www.guoxiaofu.com

儿童青少年时期的骨量增长、骨密度、骨强度增加,对于骨峰值的高度、预防中老年时期的骨质疏松意义重大。

The increase of bone mass, bone density and bone strength in children and adolescents is of great significance for the height of bone peak and the prevention of osteoporosis in the middle and old age.
食用蔬菜、水果对于健康的益处越来越明显,而蔬菜、水果对骨骼健康的促进作用也得到确认,在各个年龄段的人群研究中,都发现摄入蔬菜、水果对健康指标起着有益的作用。
The health benefits of eating vegetables and fruits are more and more obvious, and the promoting effect of vegetables and fruits on bone health has also been confirmed. In the population studies of all ages, it has been found that eating vegetables and fruits plays a beneficial role in health indicators.
比较知名的是DASH-Na干预试验,该试验通过饮食调整可使超重和肥胖病人明显降低血压并降低心血管疾病的风险。
The more well-known is the dash Na intervention trial, which can significantly reduce blood pressure and reduce the risk of cardiovascular disease in overweight and obese patients through diet adjustment.
                    锅小福三汁小焖锅
DASH-Na饮食的特征是饮食中富含蔬菜和水果、控制红肉的摄入量以及低脂肪膳食。试验发现当每天摄入水果和蔬菜从3.6份增加至9.5份时,尿钙的排泄量从157mg/d下降到110mg/d。
Dash Na diet is characterized by a diet rich in vegetables and fruits, a controlled intake of red meat, and a low-fat diet. It was found that when the daily intake of fruits and vegetables increased from 3.6 to 9.5, the urinary calcium excretion decreased from 157 mg / D to 110 mg / d.
富含蔬菜、水果的膳食除了含有丰富的钙、钾、镁等矿物质,还有维生素K。
A diet rich in vegetables and fruits is rich in minerals such as calcium, potassium and magnesium, as well as vitamin K.
在钙和骨骼的代谢过程中,维生素K是必需的,维生素K与维生素D之间还有协同作用。自然界的维生素K有两种:维生素K1和维生素K2,其中维生素K1(叶绿醌)在绿色多叶的蔬菜中含量为丰富,我国学者检测市场常见的蔬菜显示,嫩茎类、瓜果类、根茎类的蔬菜,除甜椒、豇豆、西兰花(含量分别为151?g/100g和217?g/100g),含量均低于50?g/100g,叶菜类的平均水平为226?g/100g,而且,绿色越深,含量越高。同样的,我们又看到,蔬菜叶中维生素K的含量高于茎部很多倍。
Vitamin K is essential in the metabolism of calcium and bone, and there is a synergistic effect between vitamin K and vitamin D. There are two kinds of vitamin K in nature: vitamin K1 and vitamin K2. Among them, the content of vitamin K1 (chloroquinone) is rich in green leafy vegetables. According to the detection of common vegetables in the market by Chinese scholars, the contents of tender stems, melons, fruits and rhizomes, except sweet pepper, cowpea and broccoli (151? G / 100g and 217? G / 100g respectively), are lower than 50? G / 100g, and the contents of leafy vegetables are higher than 50? G / 100g The average level is 226? G / 100g, and the deeper the green is, the higher the content is. Similarly, we also see that the content of vitamin K in vegetable leaves is many times higher than that in stems.


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