Two natural enemies to fight young women: fat and sun. Many women are sticking to this rule: If you can reduce the weight of your meat, you will have to reduce it more. Every sun must have parasols. But whenever he sees the “Flower World†composed of parasols of various colors and on the streets, and the women who lose weight because of weight loss, Tang Yong, deputy chief physician of the Department of Orthopedic Surgery at Sun Yat-Sen Memorial Hospital of Sun Yat-Sen University, would like to remind the readers of “Carefully Bone. loose". October 20 is the "World Osteoporosis Day," and Tang Yong and other orthopaedic experts are clamoring to protect bones and muscles and prevent osteoporosis. They must act before the age of 30. Thin, sun-protected young women are vulnerable to osteoporosis What is osteoporosis? Simply put, it is the loss of calcium salts that causes the brittleness of bones to increase. More precisely, it means that the organic matrix in the human skeleton and the calcium salts deposited in the organic matrix are lost from the bones, so that the bone mass is reduced, the microstructure of the bones is degraded, the brittleness of the bones is increased, and one kind of bone fracture easily occurs. Systemic skeletal disease. Yang Dehong, chief of spine orthopaedics at Nanfang Hospital of Southern Medical University, said that osteoporosis usually has three major performances. “The most typical manifestation is the feeling of bone pain. When the bone mass of the patient is reduced to a certain degree, it will feel bone pain, especially It is a bone pain in a stressed area (backside)." Nowadays, many white-collar workers suffer from stressful work, and often coffee, strong tea does not leave their hands, and even smoking and drinking can lead to bone loss and osteoporosis. He also specifically mentioned a group: young women seeking skinny and sun protection. Whenever he saw in the street the "Flower World" consisting of parasols of various colors, and those women who lost weight because of weight loss, he could not help but want to remind "Careful Osteoporosis." Tang Yong explained the reasons: “Indifferent blind dieting leads directly to inadequate nutrition intake and low calcium absorption. It may also lead to endocrine disorders and dysmenorrhea or amenorrhea. At this time, the secretion of estrogen in the female body is greatly reduced, resulting in more osteolysis. Bone formation, resulting in osteoporosis." As for the reasons for the lack of sunscreen, textbooks have already explained: more sun can promote the absorption of calcium. Tang Yong stressed that sunlight can promote the body to produce active vitamin d, which is very important for the body to absorb calcium. Once the young woman lacks vitamin D, it will lead to a serious shortage of calcium absorption in the body. The body has to maintain the calcium level by releasing the calcium in the bones, resulting in loss of bone calcium and becoming loose. "Calcium in bones will not easily dissolve out." Tang Yong said that calcium supplementation should be started sooner rather than later. He compares calcium supplementation as “saving money.†“Before the age of 30, calcium needs to be added to bones, just like depositing money in banks. The more you save, the more you will The more calcium that can be drawn, the slower the rate of bone calcium reduction in the future.†However, people often fall into several major misunderstandings about how to supplement calcium. For example, "Eating calcium tablets equals anti-osteoporosis," said Yang Dehong. Although eating calcium tablets can help delay bone loss and anti-osteoporosis, calcium supplementation cannot replace anti-osteoporosis drugs. Is that active vitamin d really better than regular vitamin d? Yang Dehong said that ordinary vitamin d through liver and kidney activation can form active vitamin d. For normal liver and kidney function, ordinary vitamin d is enough. Regarding the statement that drinking bone soup can supplement calcium, Yang Dehong said that the truth is that "the calcium in the bones will not easily dissolve out." It has been proved that after two hours of stewing boiled bone in an autoclave, the calcium content of the soup is only one-fifth of the calcium content of milk. Calcium depends on "eat" + "move" Yang Dehong briefly sums up the theory of calcium supplementation, on the two words: "eat" and "move." There are too many "eating goods" in the world. Let's talk about "eating." "The important components of bones include calcium compounds, calcium supplements and vitamins, etc. Among them, calcium is an important source of strong bones. Survey data show that calcium content in daily diet is not enough." Yang Dehong said. He gave a Nanfang Daily reporter a calcium supplement table, in which the human body's daily calcium requirement is: 1300 mg/day for 10-18 years; 1000 mg/day for 19-70 years; 1200 mg/day for people over 70 years old. How to eat it? Start with breakfast. The Osteoporosis Association recommends that a cup of yogurt or a glass of milk be 1/4 of the daily requirement for calcium, and a large glass of milkshake should be used for daily consumption of calcium. Therefore, the granules of soaked milk is a good calcium breakfast choice. Yang Dehong also listed the calcium-supply foods that he thinks are the best. “Milk products such as milk, yogurt, and cheese, and some vegetables such as cabbage, broccoli, and apricot are also high in calcium.†"Moving" refers to exercise. Yang Dehong said that moderate mechanical stimulation can effectively promote bone synthesis and inhibit bone resorption; on the contrary, long-term bed or no exercise reduces bone synthesis and promotes bone resorption. In addition, exercise can also increase muscle strength, improve body balance and prevent falls. "Therefore, exercise has always been at the top of the list for young people, middle-aged or elderly people." Yang Dehong recommends jogging, field trips, brisk walks, stair climbing, and other relatively light exercise and skipping, playing and other more intense sports. At the same time, he can fully engage with the sun in the exercise to form active vitamin d and promote calcium absorption. "Choose yourself and stick to 3-5 times a week for 30 minutes." Nanfang Daily reporter Cao Si Li Xiuting Intern Yang Hui Correspondent Li Xiaoyi Zhu Suying This 50m distance measuring meter is made of two parts: the laser distance outside unit and the sole part laser measure module. Great distance range is from 3cm to 50 meters with ±1.5mm high accuracy. Digital distance measuring device is quick and reliable measure with one hand pushing the button. 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