Osteoporose
13 mar, 12 / 
A osteoporose é uma doença que assombra a maioria das mulheres, principalmente no período da menopausa. Por isso, para evitar problemas no futuro, é necessário consumir a quantidade diária de cálcio corretamente, de preferência até aos 35 anos: período que a absorção pelo organismo é ainda mais rápida.
Quando se fala em alimentos com cálcio logo se lembra do leite e seus derivados. Mas há outras opções que podem substituir e ajudar a completar a dose diária recomendada (1000mg para adultos): os vegetais verde-escuros, como o brócolis e a couve manteiga; os peixes, como a sardinha e o salmão; e as frutas, como o figo e damasco. Além das castanhas como a do Pará e a amêndoa.
Uma dica é esperar duas horas para ingerir leite e seus derivados depois de comer alimentos que contenham ferro, como a carne vermelha, por exemplo – isso porque o ferro dificulta o aproveitamento do cálcio pelo organismo.
O Estudo Brasileiro de Osteoporose (BRAZOS: Brazilian Osteoporosis Study) aponta que nove em cada dez mulheres brasileiras não consomem a quantidade de cálcio recomendada para suprir as necessidades do organismo.
Fonte: Gastronomia & Negócios – Abril de 2011
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