What to eat to speed up treatment after an injury - a sprain or fracture that excluded you from your active life, and at the same time not to gain weight and avoid problems with digestion? We present the principles of the diet and an exemplary menu supporting convalescence after an injury.

Until recently, it was recommended to eat as much jelly as possible to speed up the fusion ofbonesor regeneration of the joint. Now it turns out that the gelatin contained in it is not beneficial to the he alth of convalescents. Recent studies show that the excess of compounds contained in gelatin may impair the absorption ofcalcium . And yet without the right dose of this element, it is impossible to restore the damaged bone tissue.

Diet after injury: protein, calcium and vitamin D

The source of calcium indietis primarily milk and its products: lean cottage cheese, yogurt, kefir, buttermilk. Damaged tissues also need a lot of protein to regain their former function. Therefore, it is necessary to provide 100-120 g of this ingredient in the daily menu. This is the amount of protein if you drink 2-3 glasses of skim milk, eat 100 g of lean cottage cheese, 150 g of meat and fish, 50 g of lean sausage, 1 egg and 300-350 g of cereal. As much as 2/3 of the protein necessary for the body should come from animal products. They are rich in amino acids necessary for bone reconstruction and regeneration of muscle tissue. Eat oily sea fish at least 2-3 times a week: herring, mackerel, salmon, sprats and sardines (both along with the bones). They contain vitamin D, which is essential for bone mineralization and at the same time supports the absorption of calcium and phosphorus.

Stop! Watch out for cold cuts, yellow cheese, blue cheese, and processed cheese. They provide too much phosphorus, and excess phosphorus can lower the amount of calcium in the body. Give up spinach, sorrel, rhubarb and plenty of strong coffee and tea. The oxalates contained in them reduce the absorption of calcium. Avoid wholemeal bread and legumes. Don't overuse soy, which has enzymes that make it harder to digest protein.

Diet after an injury: take care of good digestion

To avoid disturbances in intestinal peristalsis and constipation, drink a glass of boiled water on an empty stomach witha teaspoon of honey, kefir with fruit, tomato or red beet juice or still mineral water. Eat a few prunes in the morning. It is best to drink a tablespoon of oil before lunch, and a glass of warm water with a tablespoon of ground linseed before dinner. Add wheat bran to salads and sandwiches. To make your intestines work systematically, eat regularly. Every day, drink 2 liters of liquids (non-carbonated mineral water, herbal teas). Vegetables and fruits should not be missing in your menu. They contain fiber - the most effective drug for constipation, as well as potassium, which, by reducing the excretion of calcium in the urine, contributes to the improvement of the calcium balance.

Stop! Limit eating raw and cooked white cabbage, plenty of onions, leeks, radishes, turnips, turnips, raw cucumbers, peas, and mushrooms. These products cause unpleasant and often even painful gas.

Important

To speed your recovery, eat meat. It is a source of phosphorus, which is involved in the processes of cell growth and renewal, zinc needed for bone mineralization and the proper restoration of blood cells, and copper that regulates bone metabolism. However, choose lean meat, turkey, chicken and rabbit are best, as well as veal.

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Author: Time S.A

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Diet after injury: do not gain weight

Often, after removing the plaster, it turns out that we have gained more kilos. When you move less, you burn less energy and start to gain weight. To prevent this from happening, eat smaller portions, but more often (4-5 meals every 2-3 hours). Eat dinner 3 hours before bedtime. It is also worth enriching the menu with products that speed up the metabolism, e.g. thick groats, muesli, nuts, potatoes containing resistant starch (cooked and then put in the refrigerator for 24 hours). Also remember that basil, thyme, lemon balm, mint, dill, and parsley partially replace s alt (a diet rich in protein provides too much of it) and regulates digestion and helps burn fat. Roast meat and fish in foil, on a wire rack, and steam them. Eat vegetables raw or boiled briefly (so that they are firm). Reach for olive oil and oil (sunflower, soybean, linseed, rapeseed).

Stop! Avoid animal fats (fatty meats and cold cuts, processed and blue cheeses, fast food). Bewarebreaded and fried foods, sweets and alcohol.

Diet after injury: breakfast

400 kcal, 37 g protein, 432 mg calcium, 10 g fiber

  • 2 slices of whole wheat bread,
  • 4 tablespoons of cottage cheese and fish paste (50 g of lean curd, 50 g of tuna in its own sauce, tablespoons of chopped chives or dill and 2 tablespoons of buttermilk),
  • medium-sized tomato,
  • a glass of cocoa boiled in milk with a reduced fat content (0.5%).

Diet after injury: 2nd breakfast

312 kcal, 14 g protein, 476 mg calcium, 8 g fiber

  • a glass of fruit and milk shake with a tablespoon of bran (a glass of natural yoghurt, a tablespoon of bran and mixed: a small orange and a half of a banana).

Diet after injury: lunch

454 kcal, 39 g of protein, 364 mg of calcium, 15 g of fiber

  • broccoli cream soup (to 1/2 l of boiling water, put 100 g of broccoli and cauliflower, cook for 10 minutes, add 2 tablespoons of frozen green peas and cook for 5 minutes, mix with 2 tablespoons of buttermilk, season to taste s alt and pepper)
  • second course: grilled chicken breast in yoghurt sauce (100 g of baked chicken breast, sauce made of half a cup of natural yogurt with a tablespoon of chopped dill and a clove of garlic), salad of tomato, half a pepper and 2 sour cucumbers with a teaspoon of olive oil and salad made of 1 carrot and half an apple sprinkled with lemon juice.

Diet after injury: afternoon tea

300 kcal, 8 g of protein, 133 mg of calcium, 17 g of fiber

  • fruit sorbet (a glass of frozen fruit mixed with half a cup of orange juice and a few fresh mint leaves, put it in the fridge for a few hours, and before serving, add a tablespoon of wheat bran and 2 tablespoons of chopped almonds

Diet after injury: dinner

279 kcal, 30 g protein, 180 mg calcium, 14 g fiber

  • slice of whole wheat bread,
  • fish and vegetable salad (steamed and chopped: pollock dice, 100 g of courgette and broccoli, 2 tablespoons of green peas and chopped tomato, 2 tablespoons of buttermilk, s alt, pepper).

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Diets