Nutrition for osteochondrosis: he althy foods, diet, menus, recipes

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

Osteochondrosis is a disease that is familiar to most people. Massages, pills, procedures - all these are necessary components of the treatment. However, nutrition for osteochondrosis is also a very important point. Proper diet is the key to success in the correction of degenerative diseases of the musculoskeletal system. However, the principles of nutrition are somewhat peculiar. They differ from standard diets for weight loss, as well as from correctional programs for diseases of the internal organs. This is not a short-term diet, but a constant, he althy and proper diet, which is more preventive in nature.

What goals does it set for itself

Any doctor will tell you that nutrition for osteochondrosis of the spine does not cancel the main treatment. However, the right diet is also important, this appointment has a number of reasons:

• Lack of trace elements, vitamins and nutrients adversely affects the state of the whole organism.
• Prevention and treatment of obesity. The fact is that excess weight contributes to degenerative changes in the intervertebral discs. The load on the departments of the vertebralcolumn seriously increases, due to which pathological processes begin to progress rapidly.
• Another important point is the prevention of dehydration. The habit of drinking little, as well as the abuse of alcoholic beverages, which, in turn, draw out the precious moisture of their tissues, all this is a direct path to problems with the joints and spine. The loss of water molecules by the tissues of the intervertebral discs leads to drying and cracking of the tissues.

Proper nutrition for osteochondrosis will slow down degenerative changes. Receiving all the necessary resources, the body can recover to a certain extent. But the main task is, of course, prevention.

Principles of building a daily menu

I must say that it does not differ in lumbar osteochondrosis or changes in any other part of the spine. There are basic rules to follow and the result is a balanced menu. We will tell you the basics so that you have a complete picture of what nutrition should be like for osteochondrosis.

1. The most important thing to learn: the calorie content of the daily diet should correspond to the energy costs of a person. If there is a problem of excess weight, then the food should be of high quality, but low in calories.
2. But the number of meals you can choose yourself. If there is a problem of excess weight, then it is recommended that the last one be done 3 hours before bedtime, and the intervals should be no more than 4 hours. But it has more to do withweight loss issue.
3. A balanced diet is very important for osteochondrosis. The menu should be thought out in terms of the quantity and quality of the main nutrients: fats, proteins and carbohydrates. At the same time, animals and trans fats, as well as simple sugars, should be in the minority.
4. Vegetables and fruits, berries are the foods that are needed in the diet every day. It is due to this that a sufficient amount of trace elements and vitamins in food is achieved.

Family friendly

Since there is nothing special about nutrition for osteochondrosis of the lumbar spine, you can cook for all family members at the same time.

This is very convenient, as it eliminates the need to prepare individual ones. In addition, a therapeutic diet for one will become a preventive menu for others. Such a diet is quite consistent with the criteria for a he althy lifestyle.

Useful products for osteochondrosis

Actually, we are now going to talk about the standard food pyramid, which many of you are familiar with. Carbohydrates are the basis of nutrition. These are bread, cereals, pasta. That is, sources of protein, dietary fiber and minerals. Very important products are whole grain bread, baked potatoes, wheat flakes. It can be argued that an excess of these products is harmful. Yes, it's hard to argue with that. Therefore, there are reasonable limits. The number of servings is from 6 to 11 per day. Each of them is equal to a piece of bread or 30 g of cereal, as well as 100 g of rice or pasta.

Vegetables and fruits

Below we will consider the most useful and simple recipes that will be useful to every housewife. A regular guest on your table should be a salad with tomatoes and cucumbers and cheese. Perfectly balanced, it is a source of minerals and antioxidants. In general, vegetables and fruits are the basis of your diet. Compared to bread and cereals, they have fewer calories, which means they can be eaten much more.

Vegetables contain fiber, vitamins A and C, folic acid, potassium and iron. You can consume 5 or more servings per day. Try to eat green or yellow vegetables. One serving is approximately 175 ml. Fruits are tasty and he althy sources of dietary fiber and vitamin C, potassium and other nutrients. Recommended 2-4 servings daily. At the same time, at least one of them should be citrus fruits. Calculating the amount of one serving is very simple - this is a medium apple or orange or 100 ml of natural juice without sugar.

Protein diet

Nutrition for osteochondrosis of the lumbar spine must necessarily be rich in this nutrient. This is the main structural element in the body, from which all cells and tissues are composed. You should regularly include lean meats and fish, poultry and eggs, and dairy products in your diet. It is an animal protein that is very important. Usually it is enough in the diet. But plant-based proteins are also needed. They are rich in nuts and legumes, mushrooms and cereals,eggplant and seeds, as well as corn.

With osteochondrosis, it is very important to eat the whole set of foods. Meat, chicken and fish, legumes - they all contain, in addition to protein, vitamins A, B and dietary fiber. Nuts, in addition, are sources of iron and zinc. Recommended 2-3 servings per day. One of them is equal to 50-70 g of meat or fish, two eggs or half a cup of boiled beans.

Dairy is another great source of protein, vitamin A, zinc, magnesium and iodine. The number of servings is 2-3 per day. Do not forget that these are quite high-calorie foods. One serving equals 40 g of cheese, 200 liters of milk or 100 g of cottage cheese.

Fats

Speaking about what foods are useful for osteochondrosis, we should not forget about the benefits of polyunsaturated fatty acids. Fats must be part of a he althy diet. Despite popular belief, they cannot be completely excluded from the diet. You need to limit, rather, trans fats, such as margarine. Therefore, fatty sea fish and various vegetable oils are an important part of our diet.

Approximate menu

As an example, consider the recommended meals for the day.

• Breakfast is a very important meal that should not be neglected. Cheesecakes or just cottage cheese with berries or fruits are perfect. Rosehip tea will complement the meal.
• Second breakfast may consist of ripe fruit and a few nuts.
• For lunch treat yourself to soup (vegetable or bean). Complement your meal with a bitemeat and vegetable salad.
• For an afternoon snack, you can have a cup of kefir with biscuits or fruit with yogurt.
• For dinner, boiled meat or steamed fish with porridge or vegetable salad is perfect.

Recipes for the hostess

To diversify your menu, the following options are great. Who doesn't love a delicious and fresh vegetable salad? Do you want to make it more interesting? There is nothing easier. We present you a salad with tomatoes and cucumbers and cheese. This will require fresh vegetables and herbs. For 300 g of chopped mixture, you need 50 g of grated cheese. Sprinkle on top and stir after serving.

Recipes with spinach deserve special attention. This he althy vegetable will be a real find for the whole family, even if you do not like greens. From it you can cook the most delicate soup-puree. To do this, finely chop the juicy leaves, pour them into boiling water, add a spoonful of butter and s alt. When finished cooking, puree the soup with an immersion blender.

Very easy to make spinach salad. To do this, chop the greens, add walnuts and olives. It remains to sprinkle with lemon juice and a whole mountain of vitamins on your plate is ready for use. Recipes with spinach will help out during the holidays. A simple and at the same time delicious appetizer will become a favorite among guests. Cut the spinach, pour into a saucepan and add the cream. When the greens are ready, add flour, cheese and spices to taste. Now it's up to the little things. Remove the crumb from the baguette, put a thick mixture into it, pour beaten eggs andput in the oven for 5 minutes.

The he althiest dessert

Usually they are also the most harmful. However, we offer you an alternative - amazing redcurrant jelly. This is a very he althy delicacy, and with osteochondrosis, such a dessert will be an excellent source of important vitamins and antioxidants.

For cooking you will need 1.5 kg of berries and 1 kg of sugar. Put everything in a saucepan and add 100 ml of water. Boil until the berries burst. Now the berries need to be squeezed and boiled for another 5-10 minutes. If you want to get a transparent jelly, then filter through a fine sieve and pour into jars. Redcurrant jelly is ready.