{"id":184527,"date":"2025-02-21T10:16:39","date_gmt":"2025-02-21T09:16:39","guid":{"rendered":"https:\/\/novice.si\/page\/?p=184527"},"modified":"2025-02-19T12:22:08","modified_gmt":"2025-02-19T11:22:08","slug":"nasvet-iz-ckz-sl-bistrica-ko-kosti-postanejo-krhke-in-lomljive","status":"publish","type":"post","link":"https:\/\/novice.si\/page\/nasvet-iz-ckz-sl-bistrica-ko-kosti-postanejo-krhke-in-lomljive\/","title":{"rendered":"Nasvet iz CKZ Sl. Bistrica: Ko kosti postanejo krhke in lomljive"},"content":{"rendered":"

Kako \u017eiveti, ko kosti postanejo krhke in lomljive? Zlomi lahko povzro\u010dajo mo\u010dne bole\u010dine, poslab\u0161ajo kakovost \u017eivljenja obolelega in njegovih bli\u017enjih, lahko pa povzro\u010dijo tudi trajno invalidnost. Kako lahko vplivamo na napredovanje osteoporoze?
\nNasvet sta pripravili: Teja \u017delj Robnik,<\/strong> dipl. dietetik, in Ajda Podgor\u0161ek Nikoli\u010d,<\/strong> dipl. fizioterapevt iz Centra za krepitev zdravja Zdravstvenega doma Slovenska Bistrica:<\/p>\n

Osteoporoza<\/strong> je presnovna bolezen okostja. Gre za zmanj\u0161evanje kakovosti in koli\u010dine kostne mase. Kosti postanejo krhke in lomljive. Lahko se zlomijo celo pri vsakodnevnih obremenitvah. Pogosto jo diagnosticirajo \u0161ele ob prvem osteoporoznem zlomu kosti. Ko pride do zloma, pa pomeni, da je bolezen \u017ee napredovala.
\nZlomi lahko povzro\u010dajo mo\u010dne bole\u010dine, poslab\u0161ajo kakovost \u017eivljenja obolelega in njegovih bli\u017enjih, lahko pa povzro\u010dijo tudi trajno invalidnost. Pri ohranjanju zdravja kosti in napredovanja osteoporoze imata prehrana in gibanje klju\u010dni pomen.<\/p>\n

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Prehrana pri osteoporozi
\n<\/strong>Pri prehrani je pomembno, da je pestra in uravnote\u017eena, ter da izbiramo \u017eivila, ki podpirajo zdravje kosti, bogata s kalcijem in vitaminom D.
\nKalcij<\/strong> je temeljni gradnik kosti. Pomemben je za razvoj in ohranjanje normalne mineralne gostote kosti, celi\u010dno signalizacijo, delovanje mi\u0161ic in veliko drugih funkcij v organizmu. \u0160e posebej pomemben je v zgodnjem otro\u0161tvu in med adolescenco, pri starej\u0161ih odraslih ter pri \u017eenskah med menopavzo.
\n\u017divila, bogata s kalcijem so mleko in mle\u010dni izdelki (jogurt, skuta, sir,\u2026), \u017eita in zelena zelenjava (brokoli, ohrovt, \u0161pina\u010da, blitva\u2026), ribe, ki jih zau\u017eijemo s kostmi (npr. sardele, sardoni) in s kalcijem obogatena \u017eivila (rastlinski nadomestki mleka in mle\u010dnih izdelkov, npr. sojin, ri\u017eev, mandljev napitek, sojin jogurt ipd., ki so obogateni s kalcijem).
\nPotrebno je paziti, da se vnos kalcija ne prese\u017ee. Previsok vnos kalcija se lahko odrazi s pojavom neza\u017eelenih u\u010dinkov (pojav ledvi\u010dnih kamnov, hiperkalcemije \u2026).<\/p>\n

Potrebni vitamini
\n<\/strong>Vitamin D<\/strong> je pomemben za bolj\u0161o absorpcijo kalcija in fosforja v \u010drevesju, razvoj kosti in zob ter za delovanje imunskega sistema. Telo ga biosintetizira samo, ob pogoju, da je izpostavljeno son\u010dni svetlobi. Med pomladjo in jesenjo je dovolj 15-minutna zmerna izpostavljenost obraza in rok soncu. V obdobju od oktobra do aprila ustrezna izpostavljenost son\u010dni svetlobi ni mo\u017ena, zato je pomembno, da se ga vnese dovolj s prehrano oz. po potrebi dodajanjem.
\nNajve\u010d se ga nahaja v \u017eivilih, bogatih z ma\u0161\u010dobo, kot so ribe, jajca, mleko in mle\u010dni izdelki in \u017eivilih, obogatenih z vitaminom D. Njegov priporo\u010dljiv dnevni vnos v popolni odsotnosti biosinteze je 20 \u00b5g. To vrednost vnesemo \u017ee s 45 g sardin ali 31 g lososa. Pozorni moramo biti, da dnevnega priporo\u010dila ne prese\u017eemo, saj lahko prekomeren vnos povzro\u010da utrujenost, zaprtost, razdra\u017eljivost, dehidracijo, zmanj\u0161an apetit, bruhanje, mi\u0161i\u010dno nemo\u010d, kalcifikacijo mehkih tkiv,\u2026
\nPomembna sta tudi zadostna vnosa magnezija<\/em><\/strong> in vitamina K<\/em><\/strong>. Magnezij najdemo v polnozrnatih \u017eitih, ore\u0161kih in semenih, stro\u010dnicah ter temno zeleni zelenjavi. Vitamin K najdemo v zeleni listnati zelenjavi in rastlinskih oljih (sojinem, olivnem).
\nPrav tako je za\u017eeleno ohranjati ustrezno mi\u0161i\u010dno maso<\/em><\/strong>, ki podpira kosti in krepi imunski sistem. Mi\u0161i\u010dno maso se ohranja z zadostnim vnosom beljakovin in redno telesno aktivnostjo. Beljakovinski viri so meso, ribe, jajca, stro\u010dnice, tofu, mleko in mle\u010dni izdelki \u2026
\nPriporo\u010dljiva je omejitev vnosa kofeina, soli (predvsem iz predelane hrane, prigrizkov), sladkorja in alkohola ter prekinitev kajenja.
\n<\/em><\/strong>Pri ohranjanju splo\u0161nega zdravja ima klju\u010den pomen pestra in uravnote\u017eena prehrana<\/em><\/strong>.<\/p>\n

Ve\u010d informacij o tem lahko prejmete na delavnici \u00bbZdravo jem\u00ab, ki jo izvajamo v Centru za krepitev zdravja Slovenska Bistrica. Prav tako lahko na meritvi sestave telesa pridobite podatek o indeksu sarkopenije.<\/p>\n

Moje kosti, moja odgovornost
\n<\/strong>\u010ceprav osteoporozo ve\u010dinoma povezujemo s starej\u0161imi ljudmi, se predvsem pri \u017eenskah, lahko pojavi veliko prej. Kostna masa se pri \u010dloveku praviloma pove\u010duje do zgodnje odraslosti, nato pa za\u010dne vpadati. Najvi\u0161ja kostna gostota in hitrost padanja sta odvisni tudi od koli\u010dine in vrste telesne aktivnosti. Priporo\u010dljivo je vzdr\u017eevanje zdrave telesne te\u017ee.
\nPri mo\u0161kih je osteoporoza, sploh pred starostjo, zelo redka, saj imajo praviloma ve\u010djo kostno gostoto od \u017eensk. Pri \u017eenskah pa igra klju\u010dno vlogo \u0161e en faktor, in sicer menopavza<\/strong>. Med menopavzo se izlo\u010danje estrogena, ki je glavni zaviralec razgradnje kosti pri \u017eenskah, ustavi. Posledi\u010dno pa pride do velikega padca kostne gostote v prvih petih letih po pojavu menopavze.<\/p>\n

Ve\u010d o pomembnosti vadbe in gibljivosti pa v novi \u0161tevilki Bistri\u0161kih novic.<\/p>\n

 <\/p>\n

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 <\/p>\n","protected":false},"excerpt":{"rendered":"

Kako \u017eiveti, ko kosti postanejo krhke in lomljive? Zlomi lahko povzro\u010dajo mo\u010dne bole\u010dine, poslab\u0161ajo kakovost \u017eivljenja obolelega in njegovih bli\u017enjih, lahko pa povzro\u010dijo tudi trajno invalidnost. Kako lahko vplivamo na napredovanje osteoporoze? Nasvet sta pripravili: Teja \u017delj Robnik, dipl. dietetik, in Ajda Podgor\u0161ek Nikoli\u010d, dipl. fizioterapevt iz Centra za krepitev zdravja Zdravstvenega doma Slovenska Bistrica: […]<\/p>\n","protected":false},"author":8,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[14,32],"tags":[3855,22109,22674,171,2129],"class_list":{"0":"post-184527","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-aktualno","7":"category-bistrisko","8":"tag-center-za-krepitev-zdravja","9":"tag-kosti","10":"tag-osteoporoza","11":"tag-slovenska-bistrica","12":"tag-zdravje"},"yoast_head":"\nNasvet iz CKZ Sl. Bistrica: Ko kosti postanejo krhke in lomljive - Novice.si<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/novice.si\/page\/nasvet-iz-ckz-sl-bistrica-ko-kosti-postanejo-krhke-in-lomljive\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Nasvet iz CKZ Sl. Bistrica: Ko kosti postanejo krhke in lomljive - Novice.si\" \/>\n<meta property=\"og:description\" content=\"Kako \u017eiveti, ko kosti postanejo krhke in lomljive? Zlomi lahko povzro\u010dajo mo\u010dne bole\u010dine, poslab\u0161ajo kakovost \u017eivljenja obolelega in njegovih bli\u017enjih, lahko pa povzro\u010dijo tudi trajno invalidnost. Kako lahko vplivamo na napredovanje osteoporoze? Nasvet sta pripravili: Teja \u017delj Robnik, dipl. dietetik, in Ajda Podgor\u0161ek Nikoli\u010d, dipl. fizioterapevt iz Centra za krepitev zdravja Zdravstvenega doma Slovenska Bistrica: […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/novice.si\/page\/nasvet-iz-ckz-sl-bistrica-ko-kosti-postanejo-krhke-in-lomljive\/\" \/>\n<meta property=\"og:site_name\" content=\"Novice.si\" \/>\n<meta property=\"article:published_time\" content=\"2025-02-21T09:16:39+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/novice.si\/page\/wp-content\/uploads\/2025\/02\/zdravje-2_2.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"991\" \/>\n\t<meta property=\"og:image:height\" content=\"700\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Uredni\u0161tvo Bistri\u0161kih novic\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Uredni\u0161tvo Bistri\u0161kih novic\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/novice.si\\\/page\\\/nasvet-iz-ckz-sl-bistrica-ko-kosti-postanejo-krhke-in-lomljive\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/novice.si\\\/page\\\/nasvet-iz-ckz-sl-bistrica-ko-kosti-postanejo-krhke-in-lomljive\\\/\"},\"author\":{\"name\":\"Uredni\u0161tvo Bistri\u0161kih novic\",\"@id\":\"https:\\\/\\\/novice.si\\\/page\\\/#\\\/schema\\\/person\\\/96b32396deedcde3f7f776c306b4be21\"},\"headline\":\"Nasvet iz CKZ Sl. 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