The most important thing for knee care is nutrition, let’s talk about today 💁🏻♀️What nutrients should be supplemented & what to eat/not eat❓
(Reminder ❤️ contains deep reasons and may last more than a minute)
Knee injuries caused by sports are basically divided into three types: muscle, bone and cartilage (the most difficult injury is cartilage injury, because there are almost no blood vessels in the cartilage tissue, and it is difficult to reach drugs and nutrition, especially for meniscus cartilage injuries. Notice)
So we need targeted nutritional supplements👇🏻👇🏻👇🏻
✅✅✅
6 Do
✅✅✅
1- Glucosamine (glucosamine):
It can promote the growth of local chondrocytes, prevent the wear and tear of cartilage, and achieve the purpose of promoting knee recovery.
🍲Glucosamine generally exists in marine organisms with shells, and it is difficult to ingest it directly through food. You can choose a well-known brand on the market to supplement ammonia glucosamine.
2- Chondroitin sulfate (chondroitin):
Chondroitin sulfate is the filler of articular cartilage. Chondroitin is like a “liquefied magnet”, which can gather water in proteoglycan molecules, make cartilage plump and thick, increase the amount of synovial fluid in joints, and provide articular cartilage with “Pads”, which enhance the shock-absorbing capabilities of the joints.
🍲Chondroitin sulfate generally exists in animal cartilage, and there are also pharmaceutical preparations, which are also extracted from animal cartilage. If you want to supplement, you can eat more animal cartilage, such as chicken, duck, pig cartilage, etc. are relatively easy to obtain, and some seawater fish are cartilaginous fish, which are also sources of chondroitin sulfate, such as shark fin.
3- Calcium and Vitamin D:
Human bone mass reaches its peak around the age of 30, and then gradually loses bone mass with age. After middle age, the bone calcium content of the human body decreases at a rate of 1% to 5% per year, especially in women. Bone protection should be done as early as possible. After middle age, 600 mg of calcium can be supplemented every day to help meet the daily calcium requirement.
🍲Calcium-supplementing foods: milk, kelp, beans, vegetables, dried shrimps, etc.
4- Vitamin C:
Vitamin C is an antioxidant that has anti-oxidative effects and can reduce the damage of free radicals to joint tissue; and vitamins can also reduce bone loss and enhance the strength of bones and joints.
🍲 In daily life, you can eat more fresh vegetables and fruits.
5- Collagen:
We know that collagen can beautify the skin, but in fact it also has many benefits for the joints. 70%-80% of the organic matter in the bone is collagen. When the bone is formed, it must first synthesize sufficient collagen fibers to form the framework of the bone. Therefore, some people call collagen the bone in the bone, and the collagen fiber has strong toughness. And elasticity, if the long bone is compared to a cement column, then the collagen fiber is the steel frame. In addition, supplementing collagen can enhance the strength of cartilage and maintain the elasticity of cartilage, thereby protecting the knee joint.
🍲Collagen-rich foods: trotters, tendons, pig skin, etc.
6- Protein:
It is different from collagen. Protein is good for promoting muscle growth, and it acts as a buffer against impact on the ground.
🍲In daily life, you can eat more beef, chicken, fish, shrimp, tofu, etc.
⚠️⚠️⚠️
3 DON’T
⚠️⚠️⚠️
1- High-salt food: processed food, seasoning, etc.
These foods are easy to cause the loss of calcium, reduce the absorption of calcium, and are not conducive to bone growth.
2- High-sugar foods: beverages, sweets, etc.
Being overweight puts a strain on your joints.
3- High-fat food: fatty meat, fried food, etc.
Ketone bodies are produced during the oxidation of fat in the human body. Excessive ketone bodies can stimulate joints and aggravate pain.