2. Nuts: hazelnuts. Hazelnut has the highest calcium content among all kinds of nuts, and the calcium content per100g of roasted hazelnut is as high as 8 15 mg, which can meet the daily calcium demand of adults. But the energy of nuts is generally high, and a small handful is enough every day.
3, beans: kidney beans. Every100g of kidney bean with skin contains 349 mg of calcium, which is nearly twice that of soybean. It is a good way to supplement calcium by using spiced kidney beans and plum kidney beans as snacks or appetizers.
4. Fruits and vegetables: amaranth and small rapeseed. The calcium supplement effect of many green leafy vegetables is not inferior, among which the calcium content of amaranth and rape exceeds that of milk with the same weight. In addition, vegetables contain a lot of mineral elements and vitamin K, which contributes to the absorption of calcium. Blanch vegetables with boiling water before cooking, and the absorption rate of calcium will be better.
5, fish: loach. Under the same weight, the calcium content of loach is nearly 6 times that of carp and 10 times that of hairtail. Misgurnus anguillicaudatus and tofu, two calcium-rich ingredients, are combined into one, which is definitely a calcium-supplementing dish.
Extended data:
Misunderstanding of calcium supplementation
1, a glass of milk a day can't meet the demand for calcium a day.
Many people think that one day 1 cup of milk can meet one day's calcium demand. In fact, 1 cup of 250ml milk contains only 200mg of calcium. According to the Dietary Guidelines for China Residents revised by the Nutrition Society of China, normal people need to take a certain amount of calcium every day: from the age of 4 to adulthood, the daily calcium intake per capita should reach 800 mg.
1 1~ 14 years old, in the second trimester, and after 50 years old, the daily calcium intake should not be less than1000 mg; In the second trimester, women need to ensure that the daily intake of calcium is 1000 ~ 1200mg and 1200 ~ 1500mg during lactation. Everyone's daily calcium intake should not exceed 2000 mg. Therefore, a glass of milk a day can't meet the calcium demand for a day.
People should pay more attention to the intake of calcium-rich foods in their daily diet, such as beans and their products, sesame, shrimp skin, spirulina and so on. , and appropriate calcium supplements (such as calcium +VD soft capsules a day).
2. Simply drinking bone soup can't supplement calcium.
I was taught from an early age that drinking bone soup can supplement calcium. Actually, this is a misunderstanding. Although bone soup is rich in protein, the calcium in bone will not dissolve easily.
Experiments show that after the bones are cooked in the pressure cooker for two hours, the fat in the bone marrow comes out one after another, but the calcium content in the soup is still very small. On the contrary, bone soup contains a lot of fat, so obese people and the elderly should not drink too much, otherwise it will increase the burden on the body and pose a threat to health.
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