Những thực phẩm tốt cho xương khớp con người cần bổ sung

Chế độ dinh dưỡng đóng vai trò vô cùng quan trọng giúp cho xương khớp được dẻo dai và chắc khỏe. Vì vậy, để cải thiện các bệnh liên quan đến xương khớp, bạn nên chú ý đến các thực phẩm trong bữa ăn hàng ngày. Chú trọng lựa chọn các loại thực phẩm có tác dụng tốt cho các vấn đề về xương. Dưới đây là gợi ý những loại thực phẩm “vàng” cho người bị bệnh xương khớp.
 

1. Trà xanh

Trà xanh luôn được biết đến như một thức uống chứa nhiều chất chống oxy hóa giúp giảm nguy cơ loãng xương vì trong thành phần có chứa một hàm lượng đáng kể chất flavonoid.

Tuy nhiên không nên uống quá ba cốc nước trà xanh mỗi ngày vì có thể gây ra tình trạng đau đầu, thở gấp, rối loạn tầm nhìn hoặc triệu chứng khó tiêu hóa ở một số người.

Các chuyên gia cũng khuyên không nên uống trà xanh trước hoặc sau bữa ăn 30 phút.

2. Sữa và các loại thực phẩm từ sữa

Sữa là một loại thực phẩm bổ dưỡng, chứa rất nhiều vitamin và khoáng chất mang lại lợi ích rất lớn cho sức khỏe của con người đặc biệt là xương khớp. Do các thành phần của sữa chứa nhiều canxi – là thành phần cấu tạo nên xương.

Mỗi ngày nên bổ sung từ 1 đến 2 ly sữa cho cơ thể. Uống sữa đều đặn sẽ giúp chống loãng xương, giúp xương chắc khỏe. Sữa luôn luôn là thực phẩm được mọi người khuyên dùng trong cuộc sống hàng ngày vì chứa rất nhiều chất dinh dưỡng cần thiết cho cơ thể. Đặc biệt tốt cho người bị thoái hóa đốt sống cổ và cột sống lưng.



3. Các thực phẩm chứa nhiều axit béo Omega-3

Omega-3 được tìm thấy nhiều trong các loại rau xanh. Bổ sung các thực phẩm chứa nhiều Omega 3 có thể giúp cải thiện sức khỏe và xương khớp.

Các loại rau xanh như cải mầm, rau bina, cải xanh, cải xoăn, bắp cải, bông cải… là những nguồn thực phẩm có tác dụng tốt để giảm thiểu tình trạng viêm khớp. Bạn nên tăng cường sử dụng những loại thực phẩm này để giữ cho xương khớp dẻo dai, giảm thiểu các vấn đề liên quan  đến xương khớp.

Ngoài các loại rau kể trên, bạn có thể tìm được trong nhiều loại trái cây như dứa, chanh, bưởi, đu đủ,… các men kháng viêm và vitamin C giúp giảm các triệu chứng của viêm khớp. Rau xanh và trái cây có tác dụng tốt với bệnh cơ xương khớp nhờ chứa lượng lớn vitamin và chất xơ, rất tốt cho sức khỏe những người bị đau khớp.

4. Ngũ cốc
 
Ngũ cốc có tác dụng rất tốt cho cơ thể, giúp tăng miễn dịch, tăng sức đề kháng, ngăn ngừa lão hóa và làm chậm quá trình oxy hóa. Nhờ vậy, các vấn đề về xương như viêm xương sẽ có thể được giảm thiểu nếu sử dụng ngũ cốc đều đặn theo một lượng hợp lý.

Các loại ngũ cốc như lúa mạch đen, gạo lứt, lúa mì, bắp rang,… và các loại hạt, ngũ cốc nguyên hạt đều là những thực phẩm chứa nhiều Vitamin và khoáng chất.



5. Các loại nấm

Chế biến các món ăn từ nấm kết hợp cùng một số loại rau củ khác như cà rốt, bông cải, ớt trong các bữa ăn sẽ giúp bổ sung các Vitamin A, E, C, K… giúp cơ xương dẻo dai.

Nấm có tác dụng tăng cường sức đề kháng, ngăn ngừa lão hóa và hạn chế nguy cơ mắc bệnh tim mạch, béo phì, tiểu đường, ung thư, đặc biệt là tình trạng thoái hóa xương khớp. 

6. Giá đỗ

Giá đỗ là một loại thực phẩm có tác dụng tuyệt vời cho những người có vấn đề về xương khớp. Trong giá đỗ có chứa Phyto-oestrogen (Hormone Oestrogen thực vật) đặc biệt là Isoflavone, giúp người bệnh giảm hẳn lo lắng về quá trình loãng xương.

Có thể sử dụng giá đỗ trong các bữa ăn hàng ngày để có thể bổ sung một liều lượng dưỡng chất hợp lý cho cơ thể.



7. Các loại gia vị

Các loại gia vị cũng có những tác động tích cực đến xương khớp, vì vậy bạn không nên hạn chế sử dụng gia vị trong mỗi bữa ăn. Ớt, gừng, hạt tiêu là các loại gia vị có tác dụng chống viêm, hỗ trợ tốt cho quá trình điều trị các bệnh xương khớp.

Vì vậy, người bệnh nên bổ sung chúng vào bữa ăn hằng ngày. Vừa có lợi cho xương khớp, vừa tăng mùi vị tuyệt vời cho mỗi bữa ăn.

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