דף הבית / Glossary / טיפולים / דיאטה עשירה בסידן (Diet – High Calcium)

דיאטה עשירה בסידן (Diet – High Calcium)

דיאטה זו מומלצת בעיקר ללוקים בדלדול עצם (אוסטאופורוזיס). מאחר שהמחלה מושפעת בעיקר מהורמון המין הנקבי אסטרוגן, יותר נשים, בפרט לאחר גיל המעבר, לוקות במחלה מאשר גברים.

במרכז הדיאטה אכילת מוצרים עשירים בסידן (מוצרי חלב בעיקרם) והמנעות ממוצרים מעכבי ספיגת סידן (מלח, אלכוהול, משקאות קלים רבים, קפה, קקאו ותה בעיקר).

מידע כללי

בישראל, לפי נתוני "העמותה הישראלית לחולי אוסטיאופורוזיס", אחת מכל 3 נשים מעל גיל 50 ואחד מכל 7 גברים מעל גיל 65 לוקים באוסטיאופורוזיס. דיאטה עשירה בסידן ופעילות גופנית בגיל צעיר חיונית לשמירה על מסת העצם ולמניעת אוסטיאופורוזיס בגילאים מבוגרים.

ההמלצה התזונתית לצריכת כמות סידן יומית:

לגיל עד חצי שנה היא 210 מ"ג ליום
בין גיל חצי שנה לשנה עולה התצרוכת ל-270 מ"ג
בין גיל שנה לשלוש שנים – 500 מ"ג
גיל ארבע עד שמונה – 800 מ"ג
גיל תשע עד 18 – 1,300 מ"ג
גיל 19 עד 50 – 1,000 מ"ג
בגיל שמעל 51 – 1,200 מ"ג

המלצות לתפריט עשיר בסידן

צריכת חלב ומוצריו

מוצרי חלב מהווים מקור עיקרי לסידן .יש להעדיף מוצרי חלב מועשרים בסידן, אך דלים בשומן.

צריכת מזונות עשירים בסידן שאינם מוצרי חלב

ירקות- בעיקר ירקות ירוקים עליים בורקולי או כרוב. בנוסף, תרד, עלי לפת, עלי סלק, במיה, ארטישוק, בצל ירוק, סלרי, כרוב ניצנים, חסה, אספרגוס, קולרבי. בנוסף, ניתן למצוא סידן גם בעגבניות, דלעת ומיץ גזר.
קטניות- שעועית, חומוס, אפונה ועדשים. בנוסף, מוצרי סויה המועשרים בסידן.
פירות- תפוזים, צימוקים, תאנים מיובשות, משמשים מיובשים, אשכוליות ואוכמניות.
דגנים- שעורה, שיבולת שועל, גדני בוקר מועשרים בסידן.
שומנים- שקדים, אגוזים, פיסטוקים, טחינה וחלבה.
דגים- בעיקר סרדינים כולל סרדינים משומרים

צריכת מזונות עשירים בויטמין C

מזונות אלו משפרים את ספיגת הסידן מהמזון. מסיבה זו מומלץ להוסיף לארוחה ירקות ופירות עשירים בויטמין C כמו תפוזים, אשכוליות, פלפלים וכדומה.

הימנעות מצריכת מעכבי ספיגת סידן

ישנם מוצרי מזון המעכבים את ספיגת סידן בגוף ועל כן יש להימנע מצריכתם. מוצרים כאלו הם מלח, אלכוהול וזרחן (המצוי במשקאות מוגזים). בנוסף, תה, קפה וקקאו מעכבים את ספיגת הסידן בגוף. לכן, יש לצרוך אותם כשעתיים לאחר הארוחה או כשעה לפניה.

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