立冬之后，天气转冷，骨骼的脆性相应增加，很多人群就很容易出现骨质疏松，所以这时候养骨也正当时。下面宋母贴养骨中心就来为你讲解下吧。

After the beginning of winter, when the weather turns cold, the brittleness of bones increases correspondingly. Many people are prone to osteoporosis, so it is time to nourish bones. Next, Mother Song's Bone Care Center will explain it to you.

1.补钙

1. Calcium supplement

钙是人体中丰富的矿物质，主要存在于骨骼中。随着年龄的增长，40岁以后骨骼中的钙开始流失。这时，如果钙得不到及时补充，就会随着时间的推移引起骨质疏松。缺钙在我国人群中普遍存在，补钙刻不容缓。

Calcium is a rich mineral in the human body, which mainly exists in bones. With the increase of age, the calcium in bones begins to lose after 40 years old. At this time, if calcium is not replenished in time, osteoporosis will occur over time. Calcium deficiency is widespread among Chinese people, so calcium supplementation is urgent.

2.维生素D

2. Vitamin D

事实上，补钙的效果并不明显。钙的吸收率相对较低，可沉积在骨中的钙量较低。根据我国骨质疏松性骨折的诊治指南，适当补充钙和维生素D有助于预防骨质疏松和骨松性骨折。补钙不能缺少维生素D的帮助，维生素D能促进钙的吸收，促进钙在骨骼中的沉积，所以补钙还须补充维生素D。

In fact, the effect of calcium supplementation is not obvious. The absorption rate of calcium is relatively low, and the amount of calcium that can be deposited in bone is low. According to the guidelines for diagnosis and treatment of osteoporotic fractures in China, proper supplementation of calcium and vitamin D can help prevent osteoporosis and osteoporotic fractures. Calcium supplement cannot lack the help of vitamin D. Vitamin D can promote the absorption of calcium and the deposition of calcium in bones. Therefore, calcium supplement must also be supplemented with vitamin D.

有时候维生素D和钙谁都会吃，但为什么还会出现骨质疏松呢？其实增强骨质与我们的日常生活息息相关。

Sometimes everyone will eat vitamin D and calcium, but why does osteoporosis still occur? In fact, strengthening bone is closely related to our daily life.

一：应该养成良好的习惯——勤锻炼

1： We should form good habits -- take exercise frequently

现在，坚持锻炼的人很少。很多人以生活节奏太快、太忙为借口，让自己不参加体育运动。但事实上，如果他们长时间不参加运动，他们体内的钙含量就会越来越少。患有骨质疏松症，我们应该每天锻炼更多的肌肉和骨骼。中老年人可以在晚饭后选择一些相对简单的活动，如太极拳或广场舞，既能养护骨骼还能提高睡眠质量。

Nowadays, few people insist on exercising. Many people excuse themselves from participating in sports by living too fast and too busy. But in fact, if they don't take part in sports for a long time, their calcium content will be less and less. With osteoporosis, we should exercise more muscles and bones every day. Middle aged and old people can choose some relatively simple activities after dinner, such as Taijiquan or square dance, which can not only maintain bones but also improve the quality of sleep.

二：合理饮食

2： Reasonable diet

1、摄取大量富含钙质的食物。如乳制品、、深绿色蔬菜、海带、海藻、芝麻酱、坚果类等。

1. Eat plenty of calcium rich foods. Such as dairy products, dark green vegetables, kelp, seaweed, sesame paste, nuts, etc.

2、注意全谷类食物不要与含钙的食物同时吃，全谷类含有一种物质常与钙结合，阻碍钙质被吸收。另外睡前服用钙质容易被吸收，且能帮助睡眠。

2. Note that whole grains should not be eaten at the same time with foods containing calcium. Whole grains contain a substance that often combines with calcium, preventing calcium from being absorbed. In addition, calcium taken before sleep is easily absorbed and can help sleep.

3、饮食中要多吃含硫的食物，比如大蒜和洋葱，或者鸡蛋，硫是健康骨骼需要的东西。

3. Eat more sulfur containing foods, such as garlic and onions, or eggs. Sulfur is needed for healthy bones.

4、避免含有磷酸的饮料、咖啡因、浓茶、烟、精制糖、盐，这些食物可能抑制钙的吸收。

4. Avoid beverages containing phosphoric acid, caffeine, strong tea, tobacco, refined sugar and salt, which may inhibit calcium absorption.

养骨事项要做到早诊断、早预防、早。骨质疏松一旦发生骨折，将给患者带来更多危害，一定要避免反复骨折的发生，以免影响患者的生活质量。更多相关内容就来我们网站http://www.songmutie.com咨询了解吧！

Early diagnosis, prevention and treatment should be carried out for bone nourishing matters. Once fracture occurs, osteoporosis will bring more harm to patients. Repeated fracture must be avoided to avoid affecting the quality of life of patients. More relevant content will come to our website http://www.songmutie.com Ask and understand!