بين الحيواني والنباتي.. أفضل مصادر البروتين لدعم صحة العظام والعضلات
متابعة – الخبر العراقي
أكد مختصون في التغذية أن الحفاظ على صحة العظام يعد أمراً بالغ الأهمية نظراً للتغيرات المستمرة في بنيتها عبر مراحل العمر المختلفة، مشيرين إلى أن النظام الغذائي المتوازن والغني بالمعادن والبروتين يلعب دوراً مباشراً في بناء عظام قوية والحفاظ عليها.
وتأتي منتجات الألبان، لا سيما الحليب واللبن الزبادي والجبن، كعناصر أساسية في هذا الجانب، لكونها من أفضل المصادر الغذائية للكالسيوم نظراً لمحتواها العالي وسرعة امتصاصها وتكلفتها المنخفضة، فضلاً عن تزويد الجسم بالفوسفور والمغنيسيوم والبوتاسيوم والزنك وفيتامين «د».
وفي سياق متصل، برز بروتين الأسماك الدهنية، وتحديداً سمك السلمون، كعنصر غذائي فائق الأهمية؛ لكونه مصدراً غنياً بأحماض أوميغا-3 الدهنية طويلة السلسلة (EPA وDHA) وبروتيناً عالي الجودة يدعم التعافي من الإصابات ويحمي الكتلة العضلية. ويوفر السلمون نحو 66% من القيمة اليومية الموصى بها من فيتامين «د» في كل 100 غرام، وهو ما يعزز امتصاص الكالسيوم ويقلل من مخاطر فقدان كثافة العظام، خاصة لدى كبار السن، بالإضافة إلى احتوائه على الفوسفور الذي يدعم قوة الهيكل العظمي.
كما أظهرت الدراسات أن بروتين مصل اللبن، المستخلص من الجزء السائل من الحليب أثناء صناعة الجبن، يسهم في تحسين القيمة الغذائية ودعم جهاز المناعة، بالإضافة إلى دوره في تعزيز تكوين كتلة العظام وتثبيط نشاط الخلايا الآكلة لها. وعلى صعيد المصادر النباتية، يؤكد الخبراء أهمية التنويع بين السيتان والتوفو والعدس والفاصوليا السوداء والكينوا وحليب الصويا والشوفان واللوز، لتعويض نقص بعض الأحماض الأمينية الأساسية مقارنة بالبروتينات الحيوانية.
وخلص الخبراء إلى أن استفادة الجسم من هذه البروتينات في بناء العضلات ودعم العظام تتطلب تكاملاً مع كميات كافية من الكالسيوم وفيتامين «د»، والالتزام بتمارين المقاومة، مما يسهم في تحسين امتصاص المعادن، والحد من فقدان الكتلة العضلية، وتعزيز قدرة الأنسجة على الإصلاح بعد المجهود البدني.
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