Why healthy bones are about so much more than milk | Body Stuff with Dr. Jen Gunter

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2021-06-10 ・ TED


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Why healthy bones are about so much more than milk | Body Stuff with Dr. Jen Gunter

337,868 views ・ 2021-06-10

TED


Dvaput kliknite na engleske titlove ispod za reprodukciju videozapisa.

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Transcriber:
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You might believe that drinking milk,
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Prevoditelj: Petra Lauš Recezent: Ivan Luka Sabolović
Možda mislite da trebate mlijeko,
00:01
with all its calcium and vitamin D,
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koje je bogato kalcijem i vitaminom D,
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is the one thing you need for strong and healthy bones.
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da biste imali jake i zdrave kosti.
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And it's a really nice message that sold a lot of milk over the years,
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Ta je ideja prodala mnogo mlijeka kroz godine,
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but it's just not scientifically accurate.
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ali nije znanstveno točna.
00:15
(Music)
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(Glazba)
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[Body Stuff with Dr. Jen Gunter]
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[Body Stuff s dr. Jen Gunter]
00:19
When we focus on milk, we lose the bigger picture of bone health.
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Za shvaćanje zdravlja kostiju, nije dovoljno u obzir uzeti samo mlijeko.
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So let's start at the beginning.
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Počnimo otpočetka.
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Adults have 206 bones
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Odrasla osoba ima 260 kostiju
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that form the main part of the skeletal system.
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koje tvore glavni dio kostura.
00:30
They're the support structure or cage that protects our organs,
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One podupiru i štite naše organe,
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but they do so much more.
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ali čine i mnogo više od toga.
00:35
They work with our muscles to move our bodies,
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Zajedno s mišićima, one pokreću naše tijelo,
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they store important minerals,
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pohranjuju važne minerale,
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they produce hormones,
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stvaraju hormone
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and they even make our blood.
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te čak i krv.
00:41
Many people think of a Halloween skeleton when they imagine bone,
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Mnogi se pri spomenu na kosti prvo sjete kostura za Noć vještica,
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but that only gives us a one-dimensional view.
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ali ta je perspektiva jednodimenzionalna.
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Bone actually has three layers.
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Kost zapravo ima tri sloja.
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On the outside, there's the periosteum,
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Izvana je pokosnica,
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a tough membrane that covers and protects.
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čvrsta membrana koja pokriva i štiti kosti.
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Next, there's a thick layer of compact bone,
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Slijedi debeli sloj kompaktne kosti,
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the white, hard, smooth part that most people are familiar with.
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bijelog, tvrdog i glatkog dijela kosti koji većina ljudi prepoznaje.
01:01
But inside, there is spongy or trabecular bone,
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Unutra se nalazi spužvasta kost
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and an inner core filled with bone marrow,
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i koštana srž,
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which contains stem cells that make blood
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u kojoj se nalaze matične stanice koje stvaraju krv
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and are constantly dividing.
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i neprestano se dijele.
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Most people understand that our bones grow when we're kids and adolescents.
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Većina ljudi misli da nam kosti rastu dok smo djeca i tinejdžeri.
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We reach our peak bone mass in our 20s.
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Maksimum koštane mase doseže se u dvadesetim godinama.
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What many people don't know is even after we stop growing,
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Mnogi ne znaju da čak i nakon što prestanemo rasti,
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we are constantly removing old bone
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stare kosti se neprestano
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and replacing it with new.
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zamjenjuju novima.
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One estimate is enough bone is removed and replaced
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Prema jednoj procjeni, količina kostiju koja se zamjenjuje
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that a new skeleton is made every 10 years.
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dovoljna je za jedan novi kostur svakih deset godina.
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After we reach our peak bone mass,
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Kada dosegnemo maksimum koštane mase,
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bone removal starts to outpace replacement.
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počinjemo gubiti na koštanoj masi.
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This can eventually affect the integrity of the bone
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To može utjecati na zdravlje kostiju
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and it lowers the bone mass or the amount of bone that we have.
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i smanjuje koštanu masu, odnosno količinu kostiju koju imamo.
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The bone disease osteoporosis is an extreme version of this process.
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Koštana bolest osteoporoza, ekstremni je primjer tog procesa.
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Bone loss outpaces replacement,
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Gubimo koštanu masu,
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and combined with other changes,
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što uz ostale promjene,
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this can lead to so much fragility
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može dovesti do izražene lomljivosti
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that even small bumps or falls can create fractures.
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te čak i mali udarac ili pad može uzrokovati prijelom.
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Another cool fact about bones is they store calcium,
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Još jedna zanimljivost jest da kosti pohranjuju kalcij,
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so if intake is low, meaning not enough in our diet,
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ako ne uzimamo dovoljno kalcija,
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the body draws calcium from the bone.
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tijelo koristi kalcij iz kostiju.
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This can also contribute to bone loss,
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To također može dovesti do gubitka koštane mase,
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so we need enough dietary calcium to maintain our bone.
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trebamo unositi dovoljno kalcija da održimo naše kosti zdravima.
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Vitamin D fits into the picture
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Vitamin D je važan
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because it helps our body absorb calcium.
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jer pomaže da tijelo apsorbira kalcij.
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When we think of calcium and vitamin D,
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Kada pomislimo na kalcij i vitamin D,
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many of us picture a frosty glass of milk.
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mnogi od nas sjete se ledene čaše mlijeka.
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Milk is not the only good source of calcium out there.
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Mlijeko nije jedini dobar izvor kalcija.
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Humans are creative omnivores.
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Ljudi su kreativni svejedi.
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We can get calcium from a lot of other sources --
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Kalcij možemo dobiti iz mnogo izvora,
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yogurt and cheese, for example --
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ima ga u jogurtu i siru,
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but also look for leafy greens like spinach and kale,
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ali i u lisnatom povrću, na primjer špinatu i kelju,
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cruciferous vegetables like broccoli and cabbage,
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kao i u krstašicama, brokuli i kupusu,
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and proteins like tofu, nuts, beans, eggs and fish.
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ali i namirnicama bogatima proteinima, tofuu, orasima, grahu, jajima i ribi,
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Fortified cereals and orange juice are also good too,
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Pahuljice i sok od naranče također su dobar izvor kalcija,
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and chia seeds.
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kao i chia sjemenke.
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And vitamin D is plentiful in fatty fishes,
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Vitamina D ima mnogo u masnoj ribi,
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and our skin makes it from the sun.
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te ga naša koža stvara od Sunca.
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However, some people may need supplements.
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No, neki trebaju dodatke prehrani s kalcijem.
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Another important factor for bone health is exercise.
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Još jedan važan čimbenik za zdravlje kostiju je tjelovježba.
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Mechanical loading stimulates the cells that build bone
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Mehaničko opterećenje stimulira stanice koje grade kosti
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and muscles pulling on the bone may do this as well.
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kao i mišići.
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In fact, any activity that puts stress on your bones,
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Bilo kakva aktivnost koja opterećuje kosti,
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like walking, jogging, dancing, racket sports,
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poput hodanja, džoginga, plesa, tenisa,
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even strength training like doing weights,
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čak i vježbe snage poput dizanja utega,
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stimulates extra deposits of calcium
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stimuliraju višak kalcija
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and growth of new bone.
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i rast kostiju.
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In addition, stronger muscles can help with balance.
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Uz to, jači mišići pomažu održavanju ravnoteže.
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And one of the best ways to prevent a hip fracture?
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Kako najbolje spriječiti prijelom kuka?
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Reducing falls with better balance.
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Tako da smanjite broj padova boljim održavanjem ravnoteže.
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If milk is your thing, that's completely OK,
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Ako volite mlijeko, to je sasvim u redu,
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but don't forget
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ali ne zaboravite
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that bone health is so much more than just milk.
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da se zdravlje kostiju ne krije samo u mlijeku.
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