Makanan yang Mendukung Kekuatan Tulang

Makanan yang Mendukung Kekuatan Tulang
Ilustrasi makanan untuk tulang. Credit: Freepik.

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Selain latihan fisik, makanan yang Anda konsumsi sehari-hari juga dapat memengaruhi kekuatan tulang Anda secara keseluruhan. Makanan yang kaya akan protein dan kalsium mampu membantu mencegah tulang agar tidak keropos. Apa saja makanan yang baik untuk mendukung kekuatan tulang? Yuk, cari tahu dalam artikel berikut!

 

Makanan untuk Mendukung Kekuatan Tulang

Tulang merupakan penyangga tubuh manusia dan membantu manusia untuk bergerak. Untuk menjaga kekuatan tulang, diperlukan asupan mineral seperti kalsium dan vitamin D agar penyerapan kalsium menjadi lebih baik.

Setelah mencapai usia 30 tahun, massa tulang telah mencapai puncaknya. Jika massa tulang tidak cukup terbentuk selama ini maka Anda berisiko mengalami pengeroposan tulang.

Untuk membangun tulang yang kuat, dianjurkan mengonsumsi makanan yang kaya akan kalsium dan vitamin D. Beberapa makanan yang direkomendasikan untuk kesehatan tulang antara lain:

Susu

Susu hewani merupakan sumber kalsium paling tinggi. Anda bisa mengonsumsi kalsium dari berbagai jenis susu seperti susu sapi, susu skim, atau susu rendah lemak lainnya. Sebelum mengonsumsi susu kemasan, Anda bisa memilih jenis susu dengan kandungan kalsium yang tinggi. 

Baca Juga: Manfaat Mengonsumsi Kaldu Tulang bagi Kesehatan

Yoghurt

Olahan susu lainnya yang dapat memenuhi kebutuhan kalsium di antaranya adalah yoghurt. Yoghurt bebas lemak dan rendah lemak yang berbahan dasar susu dapat memenuhi antara 30% dan 45% dari nilai harian kalsium. Selain kalsium, yoghurt kemasan juga dapat mengandung nutrisi lainnya seperti vitamin D, magnesium, vitamin B12, riboflavin, dan yodium. 

Keju

Keju adalah bahan makanan yang terbuat dari susu yang dipadatkan dengan asam, enzim, atau bakteri. Terdapat berbagai jenis keju tergantung dari cara pembuatan dan bahan yang ditambahkan ke dalamnya.

Setiap keju memiliki khasiat yang berbeda, namun umumnya dalam 1/4 cangkir keju mengandung kalsium sebesar 200 mg-300 mg. Mengonsumsi keju sebaiknya dalam jumlah sedang karena keju mengandung garam dan lemak jenuh yang dapat meningkatkan tekanan darah dan kolesterol jahat. 

Sayuran hijau

Selain produk olahan susu, Anda juga bisa mengonsumsi sumber kalsium lainnya yang berasal dari sayuran, terutama sayuran hijau. Selain mengandung kalsium, sayuran hijau juga mengandung vitamin K yang dapat mengurangi risiko osteoporosis. Sayuran hijau yang bisa menjadi pilihan, antara lain:

  • Sawi putih dan hijau
  • Bayam
  • Kubis Cina
  • Kangkung
  • Lobak hijau

Olahan kedelai

Olahan kedelai seperti tahu, tempe, dan sari kedelai juga bisa menjadi asupan kalsium bagi Anda yang tidak mengonsumsi produk susu. Tahu, tempe, dan sari kedelai mengandung kalsium dan antioksidan yang mampu mencegah kerusakan tulang pada wanita di usia menopause. Jenis kedelai lainnya seperti edamame juga bisa menjadi sumber kalsium bagi tulang. 

Baca Juga: Benarkah Terlalu Banyak Minum Susu Menyebabkan Tulang Keropos?

Ikan

Beberapa jenis ikan merupakan sumber kalsium yang baik untuk anak-anak dan dewasa. Salah datu jenis ikan yang direkomendasikan yaitu ikan salmon. Dalam satu porsi salmon matang seberat 3 ons mengandung 13 miligram kalsium dan 447 IU vitamin D. Salmon juga kaya akan asam lemak omega-3 yang baik untuk menjaga kesehatan jantung, mata, dan tulang. 

Kacang-kacangan dan biji-bijian

Kacang-kacangan dan biji-bijian juga baik bagi kesehatan tulang. Beberapa jenis kacang-kacangan dan biji-bijian yang bisa menjadi sumber kalsium yang baik antara lain kacang almon dan biji bunga matahari. Selain menyediakan kalsium, kacang-kacangan dan biji-bijian dapat memberikan nutrisi lain seperti kalium dan magnesium yang mendukung pembentukan tulang dalam tubuh Anda. 

Selain berolahraga dan latihan kekuatan, Anda bisa meningkatkan kekuatan tulang dengan mengonsumsi makanan yang kaya kalsium dan vitamin D. Jika memiliki keluhan seputar tulang atau nutrisi untuk tulang Anda bisa berkonsultasi ke dokter atau ahli gizi. Anda juga bisa memanfaatkan fitur konsultasi pada aplikasi AI Care yang bisa diunduh melalui App Store atau Play Store.

 

Mau tahu tips dan trik kesehatan, pertolongan pertama, dan home remedies lainnya? Cek di sini, ya!

Writer : Ratih AI Care
Editor :
  • dr Nadia Opmalina
Last Updated : Jumat, 4 Oktober 2024 | 15:26
Tags : vitamin D kalsium Kesehatan tulang kepadatan tulang

Health Editorial Team. (2024). 11 Foods for Strengthening Bones. Available from: https://www.health.com/condition/osteoporosis/11-foods-for-healthy-bones

NHS. Food for Healthy Bones. Available from: https://www.nhs.uk/live-well/bone-health/food-for-strong-bones/

WebMD. (2024). Slideshow: Super Foods for Your Bones. Available from: https://www.webmd.com/osteoporosis/ss/slideshow-superfoods-for-your-bones

Spritzler, F. (2023). Available from: https://www.healthline.com/nutrition/build-healthy-bones

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      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      Hints
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      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Hints
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      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
    • article-popular.blade.php#8aicare_prod_new5.95msselect `categories`.*, `category_post`.`post_id` as `pivot_post_id`, `category_post`.`category_id` as `pivot_category_id`, `category_post`.`created_at` as `pivot_created_at`, `category_post`.`updated_at` as `pivot_updated_at` from `categories` inner join `category_post` on `categories`.`id` = `category_post`.`category_id` where `category_post`.`post_id` = 9572 and `categories`.`deleted_at` is null
      Bindings
      • 0: 9572
      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Hints
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      Backtrace
      • view::web.v2.partials.article-popular:8
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      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Backtrace
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      Backtrace
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      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      Backtrace
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      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.related-article:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      Hints
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      Backtrace
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      Backtrace
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      Backtrace
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      Backtrace
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        #12025-04-11 02:59:05GET/nutrisi/makanan-yang-mendukung-kekuatan-tulang11133122