People are prone to osteoporosis in middle age. What can you eat to strengthen your muscles and bones? Traditional Chinese medicine recommends the prescription of "three sons and one mountain".

Modern medicine believes that the general dietary principles of osteoporosis are: eat more foods rich in calcium, protein, vitamin D and vitamin C, eat more fresh vegetables, and avoid spicy, salty and sweet foods.

Traditional Chinese medicine takes nourishing liver and kidney, strengthening bones and muscles, benefiting qi and blood, and replenishing essence as its dietary principles. In daily life, we can adjust the essence of liver and kidney through diet, and constantly improve the human body's ability to fight osteoporosis.

Clinically, middle-aged and elderly osteoporosis patients are often encountered, and the "three sons and one mountain" diet prescription is often introduced for treatment.

Formula and practice

Cucumber seeds, black sesame seeds and walnut kernels each1000g, Chinese yam 800g and brown sugar 200g.

Selecting cucumber seeds, black sesame seeds and walnut kernels with full grains, removing impurities, slightly washing with clear water, drying in the sun, frying, pulverizing into fine powder together with authentic bran-fried yam slices, adding brown sugar, uniformly stirring, and sealing and storing in a glass bottle. Take out about 50g each time and take it with warm boiled water on an empty stomach, twice a day.

Or take 100g powder, mix it with 200g low-gluten flour, add 1.5 teaspoon baking powder and 1/4 teaspoon salt, mix well, then beat in 2 eggs, mix the dough with proper amount of water, and after the dough is fermented, make it into steamed bread in various shapes with a mold for steaming cooked food.

work efficiency

Cucumber seed is a popular product for supplementing calcium and strengthening bones in northern China. It has the effects of strengthening bones and muscles, expelling wind and resolving phlegm, and has a good recovery and health care effect on middle-aged and elderly people with lumbago and leg pain, osteoporosis, leg cramps, rheumatic joint pain, sprain injury, femoral head necrosis, liver, stomach, spleen, lung and other organ diseases.

Black sesame has the effects of nourishing liver and kidney, nourishing essence and blood, and moistening five internal organs.

Walnut kernel has the effects of warming and nourishing lung and kidney, relieving asthma and resolving phlegm, moistening intestine and solidifying essence. Walnut kernel is the main medicine of Qin Ge Pill, a famous prescription for treating kidney deficiency and lumbago. "Records of Western Medical Fever" states: "Walnut is an important medicine for nourishing liver and kidney and strengthening bones and muscles, so it is good for treating low back pain, leg pain and various bone and muscle pains. Because it can tonify the kidney, strengthen teeth, blacken hair, cure mental fatigue, asthma, qi deficiency, lower energizer cold, frequent urination, female metrorrhagia and so on. "

Dioscorea opposita can tonify kidney, replenish essence, invigorate spleen and stomach, promote fluid production and benefit lung, improve hearing and eyesight, soothe the nerves and help five internal organs, strengthen bones and muscles, dispel wind and cold, calm the heart and soothe the nerves, and grow muscles and produce marrow. It is an important nourishing product with the same origin of medicine and food.

Brown sugar benefits qi and nourishes blood, strengthens spleen and warms stomach, and promotes blood circulation and removes blood stasis.

The combination of all products has the effects of invigorating spleen and kidney, strengthening tendons and bones. Proper cooking and delicious taste are worth popularizing.

Conditional, you can also add1000g of raw rapeseed to the formula of "three sons and one mountain". Raw rapeseed can relax tendons and promote blood circulation, and has a good effect on bone and muscle contusion.

Or add 800 grams of medlar. Lycium barbarum can nourish liver and kidney, dispel wind and improve eyesight, strengthen tendons and bones, replenish essence and strengthen yang, and can resist aging after long-term use.

Or Canaan dates. Southern black jujube can tonify kidney and stomach, invigorate qi and spleen, nourish blood and strengthen spirit, moisten heart and lungs, regulate ying and Wei, promote fluid production, delight the eyes, dredge nine orifices, help the twelve meridians, detoxify and treat all kinds of drugs, and it is one of the "black five categories" of traditional kidney-tonifying foods.

Text/Zhang Yulong (attending physician)