5 Pilihan Makanan untuk Pengidap Osteoporosis

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5 Pilihan Makanan untuk Pengidap Osteoporosis

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Bagi pengidap osteoporosis, Anda perlu memerhatikan makanan yang dikonsumsi. Seiring dengan bertambahnya usia, tulang dapat semakin rapuh dan keropos. Untuk membantu menguatkan tulang, ada beberapa jenis makanan yang bisa dikonsumsi sehari-hari.

 

Makanan yang baik untuk pengidap osteoporosis

Osteoporosis adalah penyakit yang terjadi saat tulang mengalami pengeroposan. Umumnya penyakit ini dialami oleh wanita setelah memasuki menopause dan orang berusia lanjut. Kondisi osteoporosis umumnya tidak bergejala namun meningkatkan resiko terjadinya patah tulang terutama jika jatuh.

 

Secara umum, perawatan osteoporosis akan disesuaikan dengan kondisi kepadatan tulang pasien. Untuk mengatasi tulang yang keropos diperlukan berbagai terapi dan obat-obatan, termasuk dengan mengonsumsi makanan sehat. Memang, makanan tidak dapat secara langsung menyembuhkan tulang keropos. Namun, makanan ini dapat membantu memberi nutrisi yang dibutuhkan tulang agar semakin kuat. Beberapa makanan yang baik untuk pengidap osteoporosis antara lain:

 

1. Susu

Susu banyak mengandung kalsium dan vitamin D yang baik untuk pembentukan tulang dan gigi. Kalsium dapat membantu menjaga tulang agar tetap kuat dan vitamin D menjaga kadar kalsium dan fosfor dalam darah.

Untuk mengatasi tulang keropos, Anda dapat mengonsumsi produk susu secara langsung seperti susu sapi. Anda juga bisa mengonsumsi olahan susu sapi seperi yoghurt dan keju dalam menu makanan sehari-hari.

 

2. Sayur hijau

Sayur-sayuran adalah sumber mineral yang baik bagi tubuh dalam hal pembentukan tulang. Namun untuk pengidap osteoporosis disarankan mengonsumsi sayuran berdaun hijau gelap yang merupakan sumber kalsium. Beberapa sayur hijau yang disarankan antara lain brokoli, bayam, sawi hijau dan kale.

 

3. Protein

Protein merupakan komponen penting dalam tubuh untuk menjaga kesehatan otot. Berbagai makanan yang mengandung protein baik hewani maupun nabati baik untuk otot tubuh. Beberapa sumber protein yang baik untuk tulang di antaranya daging sapi, daging unggas, ikan, telur dan kacang-kacangan. Produk berbahan kedelai seperti tahu dan tempe juga baik untuk sumber protein sehari-hari.

 

4. Makanan kaya magnesium

Selain kalsium dan protein, magnesium juga nutrisi yang penting untuk membentuk kekuatan tulang. Pada usia lanjut Anda akan membutuhkan asupan magnesium tambahan karena kemampuan menyerap magnesium akan menurun seiring bertambahnya usia. Beberapa makanan kaya magnesium yang disarankan antara lain alpukat, kacang-kacangan, tofu dan pisang.

 

5. Vitamin C

Vitamin C diperlukan untuk membantu penyerapan kalsium dalam tubuh. Karena itu, jangan lupa untuk mengonsumsi makanan yang kaya akan vitamin C ketika Anda mengonsumsi kalsium. Selain itu vitamin C juga berperan penting untuk meningkatkan kepadatan tulang. Beberapa makanan yang dikenal sebagai sumber vitamin C yang baik di antaranya kiwi, pepaya, brokoli, jeruk, apel, dan mangga.

 

Selain mengonsumsi makanan penguat tulang, pengidap osteoporosis juga perlu melakukan olahraga rutin sesuai kapasitas fisik Anda. Hindari merokok, mangonsumsi alkohol dan selalu menjaga diri dari risiko terjatuh atau cedera. Lakukan konsultasi rutin dengan dokter untuk memantau kondisi osteoporosis terkini.

 

 

Writer: Ratih

Editor: dr. Benita Arini Kurniadi

Last updated: 16/09/2021

 

 

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        #12025-05-20 14:13:36GET/nutrisi/5-pilihan-makanan-untuk-pengidap-osteoporosis2113036