Mr. Wang has always been very health-conscious, especially recently, he has become more concerned about his bone health. Having a genetic history of osteoporosis in his family made him more aware of his bone health problems.
Recently, while chatting with friends, he heard some news about the possibility of coarse grains damaging bones, which left him confused.
"How can coarse grains hurt bones?" Mr. Wang asked, in his opinion, whole grains have always been considered a healthy choice, rich in nutrients, beneficial and harmless to the body.
However, he was now puzzled to hear that whole grains could be bad for bones. So, what are some whole grains that affect bones?
buckwheat
When it comes to the effects of buckwheat on our bone health, we have to mention its "bad" thing – oxalic acid. There's a lot of this stuff in buckwheat, but it's a bit contradictory to the calcium in our body.
Oxalic acid will combine with calcium in the body to form something called calcium oxalate, and the result is that this calcium oxalate is not absorbed even after eating, so it stays in our body obediently. That's not fun, because calcium is the "nourishment" of our bones, without which the bones would not be strong and easy to "break".
Therefore, eating too much buckwheat for a long time, especially those that have not been treated, increases our risk of bone problems such as osteoporosis. This disease is not easy to provoke, not only makes our physical activity inflexible, but also affects our quality of life.
But don't get me wrong, buckwheat isn't inedible. In fact, it's a treasure trove of nutrients that is good for our bodies. So the key is to get the portions right. You can eat buckwheat products in moderation, but try not to binge eat them.
In addition, when eating buckwheat, you can pair it with some calcium-rich foods, such as dairy products and legumes, which can supplement the calcium needed by our bones and reduce the impact of buckwheat on our bone health.
In short, although there is oxalic acid in buckwheat, as long as we eat scientifically, we can reduce its impact and keep our bones healthy.
pea
Peas, the taste is soft and glutinous, the color is green, and many people love to eat it. But it also has a "bad problem", that is, the oxalic acid contained in it. This oxalic acid is similar to the one in buckwheat, and it also fights with the calcium in our body to form the calcium oxalate that is not easily absorbed.
You know, calcium is the "binder" of bones, and without it, bones become brittle, which can easily lead to osteoporosis.
So, if we consume a lot of peas for a long time, especially if they are not treated, oxalic acid may "tear apart" our bones into pieces.
However, don't rush to "drive" the peas off the table. After all, it still has a lot of benefits. Peas are rich in dietary fiber and protein, which are very helpful for our gut health. But the key is still to moderate and not be greedy.
When eating peas, you can also pair them with some calcium-rich foods, such as dairy products and legumes, which can reduce the impact of oxalic acid on our bone health. Therefore, peas are edible, as long as we grasp the portion size and do not overdo it.
corn
First, corn is a very popular source of carbohydrates, but it also contains phytic acid, just like buckwheat and peas. Phytic acid binds to calcium in our body to form hard-to-absorb complexes that affect our absorption and utilization of calcium.
You know, calcium is one of the main components that build our bones, and without it, bones become fragile and prone to bone diseases such as osteoporosis.
However, in addition to phytic acid, corn is also a nutritious food. It contains a lot of high-quality protein and vitamins, such as vitamin A, vitamin C, vitamin E, etc.
These vitamins have great benefits for both our bone health and overall health. In addition, corn is rich in minerals such as magnesium, copper, manganese and zinc, which play an important role in the formation and maintenance of bones.
Therefore, although corn contains phytic acid, as long as we control our intake, do not overeat, and pay attention to other calcium-rich foods, such as dairy products, legumes, etc., we can reduce the impact of phytic acid on our bone health. Remember, eating corn in moderation is good for our health.
Doctor: If you want to take care of your bones, it's important to learn these tricks
Reasonable diet: Choose a balanced and nutritious diet, eat more calcium-rich foods, such as dairy products, beans, fish, etc., and moderate intake of foods containing oxalic acid and phytic acid, such as whole grains, beans and corn, but pay attention to controlling the intake to avoid affecting the absorption of calcium.
High-heat cooking: When cooking foods containing oxalic and phytic acids, such as spinach, buckwheat, peas, and corn, choose high-heat cooking methods such as boiling, stewing, or roasting to reduce the amount of oxalic and phytic acids.
Exercise: Moderate exercise can help increase bone density, improve bone quality, and prevent bone diseases such as osteoporosis. Young people can choose weight-bearing exercises, such as weightlifting, running, etc., while older people can choose low-intensity exercises such as yoga, walking, etc.
Healthy lifestyle: Maintaining good lifestyle habits, such as getting enough sleep, moderate sun exposure, quitting smoking and limiting alcohol, etc., can help improve bone health.