Many people think that it is enough to eat more bone soup to supplement calcium. In fact, there are many misunderstandings. You don't have to take calcium tablets to supplement calcium. Pay attention to the diet balance and arrange the diet reasonably, which can also achieve the effect of calcium supplementation.
According to the survey, people in China can get about 400 mg of calcium from three meals a day. If we pay attention to choosing foods rich in calcium, such as shrimp skin, shellfish, bean products, etc., we may get more than 400 mg of calcium through three meals, while the suitable intake of calcium for adults is 800 mg per day. If it is aimed at fracture patients, the elderly, children and children, its content should be increased to 1 000 mg. Therefore, calcium supplementation is very important. Most people will supplement calcium through calcium supplement products, but there are many misunderstandings.
In fact, dietary calcium supplementation is more effective. Here's how to get out of the misunderstanding of dietary calcium supplementation through dietary calcium supplementation. I don't know sesame sauce. Many people think that milk contains the most calcium. In fact, sesame paste is the most abundant in daily food. The calcium content in sesame paste is100g1057mg.
Sesame paste is rich in protein, amino acids, vitamins and minerals, and has high health care value. The calcium content in sesame paste is much higher than that in vegetables and beans, so it is beneficial to the development of bones and teeth if eaten regularly (don't eat it with vegetables such as spinach, otherwise it will react with oxalic acid or soluble oxalate in vegetables to generate calcium oxalate precipitate, which will affect the absorption of calcium). The iron content of sesame paste is several times higher than that of pork liver and egg Huang Dou. Regular consumption not only has a positive effect on regulating anorexia, but also can correct and prevent iron deficiency anemia. In addition, sesame paste is rich in lecithin, which can prevent hair from turning white or falling off prematurely; Sesame contains a lot of oil and has a good laxative effect; Eating sesame paste regularly can increase skin elasticity and make skin soft and healthy.
It is recommended to eat 10 to 20g every day. Second, shrimp skin is rich in calcium. The calcium content in100g shrimp skin is 99 1 mg, second only to sesame sauce.
Shrimp is rich in nutrition, and the content of protein is several times to dozens of times that of fish, eggs and milk. It is also rich in potassium, iodine, magnesium, phosphorus, vitamin A, aminophylline and other mineral components. The meat is soft and easy to digest, and it is an excellent food for people who are weak and need to be nursed back to health after illness. In addition, dried shrimps are rich in magnesium, which plays an important role in regulating heart activity and protecting cardiovascular system. It can reduce the cholesterol content in blood, prevent arteriosclerosis, and dilate coronary artery, which is beneficial to prevent hypertension and myocardial infarction. Old people often eat shrimp skin, which can prevent osteoporosis caused by calcium deficiency; Putting some shrimp skins in the meals of the elderly is conducive to stimulating appetite and enhancing physical fitness.
Third, milk milk is rich in nutrition, and the types of minerals in milk are also very rich. In addition to the well-known calcium, there are many contents such as phosphorus, iron, zinc, copper, manganese and molybdenum. The most rare thing is that milk is the best source of calcium for human body, and the ratio of calcium to phosphorus is very suitable, which is beneficial to the absorption of calcium.
There are at least 100 complex species, and the main components are water, fat, phospholipids, protein, lactose and inorganic salts. The whole milk, which is our common milk, contains about 3% protein, about 3% fat, about 120mg/ 100ml calcium, and contains fat-soluble vitamins K, A and E, etc. It is the best milk for calcium supplementation.
The calcium content of 100 ml whole milk is 676 mg. Because milk is easy to ingest, milk has become the first choice for calcium supplementation. Fourth, cheese dairy products are the best choice for food calcium supplementation. Cheese is a dairy product with more calcium, which is easily absorbed.
The calcium content in each 100g cheese is 659mg, which is rich in calcium. Cheese can improve the body's low disease resistance, promote metabolism, enhance vitality, protect eye health and keep skin fit; Cheese is a kind of lactic acid bacteria and its metabolites, which has a certain health care effect on human body, is conducive to maintaining the stability and balance of normal intestinal flora and preventing constipation and diarrhea. Cheese contains more fat and heat energy, but its cholesterol content is relatively low, which is also beneficial to cardiovascular health.
5. Mustard In addition to calcium supplements commonly used in dairy products such as shrimp skin, the calcium content of vegetables is also very high. The calcium content of mustard per 100g is 294mg.
In addition, mustard is rich in vitamins A, B, C and D, and its specific effect is refreshing. Mustard contains a lot of ascorbic acid, which is a highly active reducing substance. It participates in the important redox process of the body, can increase the oxygen content in the brain, stimulate the brain to use oxygen, and has the functions of refreshing the brain and relieving fatigue.
Secondly, it has the functions of detoxification and detumescence, can resist infection and prevent diseases, inhibit the toxicity of bacterial toxins and promote wound healing, and can be used for adjuvant treatment of infectious diseases. There is also the role of appetizing and digestion, because mustard tuber has a special flavor and fragrance, which can promote the digestive function of gastrointestinal tract, increase appetite, and can be used to stimulate appetite and help digestion.
Finally, it can improve eyesight, promote diaphragmatic function and relieve constipation. Because mustard tissue is hard and contains carotene and a lot of edible cellulose, it has the functions of improving eyesight and relieving constipation. It can be used as a good diet for ophthalmologists and can also prevent constipation, especially for the elderly and habitual secret people. Sixth, sea cucumber sea cucumber, commonly known as "sea ginseng", is named after its nourishing effect is similar to ginseng.
Sea cucumber is rich in calcium, with a calcium content of 285 mg per 100 mg, which is rich in nutritional value. The nutritional value of sea cucumber is high. Every100g of sea cucumber contains protein14.9g, fat 0.9g, carbohydrate 0.4g, calcium 357mg, phosphorus12mg, iron 2.4mg, vitamin B 1, vitamin B2, nicotinic acid, etc.
Sea cucumber contains extremely low cholesterol and is a typical food with high protein, low fat and low cholesterol. In addition, its meat is tender and easy to digest, which is very suitable for the elderly, children and people with weak constitution.
7. Porphyra is rich in nutrition and high in iodine, which can be used to treat goiter caused by iodine deficiency. However, its calcium supplement ability can not be ignored. The calcium content of laver is 264 mg100g.
Porphyra is also rich in choline, calcium and iron, which can enhance memory, treat anemia of women and children, promote the growth of bones and teeth and protect health. Contains a certain amount of mannitol, which can be used as an auxiliary food to treat edema. Polysaccharides contained in laver can obviously enhance cellular immunity and humoral immunity, and can promote.
2. Four Seasons Health Tips Daquan What foods supplement calcium?
1, half a catty of milk, contains 300 mg of calcium, and also contains a variety of amino acids, lactic acid, minerals and vitamins to promote the digestion and absorption of calcium.
Moreover, the calcium in milk is more easily absorbed by the human body, so milk should be the main food for daily calcium supplementation. Other dairy products, such as yogurt, cheese, milk tablets.
2, kelp and shrimp skin kelp and shrimp skin are high-calcium seafood, eat 25 grams a day, you can supplement calcium 300 mg. But also can reduce blood lipid and prevent arteriosclerosis.
Kelp cooked with meat or cooked with cold sauce is good food. Shrimp skin contains more calcium, and 25 grams of shrimp skin contains 500 mg of calcium. Therefore, it is a good choice to make soup or stuffing with shrimp skin.
Friendly reminder: people who are allergic to seafood should eat carefully. 3. Bean products Soybeans are high-protein foods with high calcium content.
500 grams of soybean milk contains calcium 120 mg, and 150 grams of tofu contains calcium as high as 500 mg. Other bean products are also good products for calcium supplementation. 4, animal bones More than 80% of animal bones are calcium, but it is insoluble in water and difficult to absorb, so when making food, you can break it in advance, add vinegar and cook it slowly with a small fire.
When eating, remove the oil slick and add some vegetables to make a delicious soup. Friendly reminder: fishbone can also supplement calcium, but pay attention to choosing the right method.
Dry fried fish and braised crispy fish can soften fish bones, which is more convenient for calcium absorption and can be eaten directly.
3. What are the foods that supplement calcium?
What are the foods that supplement calcium? On the issue of calcium supplementation, China people value it most, and it is very healthy and safe to supplement calcium through diet.
So, do you know the food that supplements calcium? Here is a brief introduction to the top five foods containing the most calcium, and you can supplement them according to your own needs. What are the first foods to supplement calcium: Sesame sauce Many people think that milk contains the most calcium, but in fact, sesame sauce contains the most calcium in daily food.
Sesame paste is rich in protein, amino acids, vitamins and minerals, and its calcium content is much higher than that of vegetables and beans. Regular consumption is beneficial to the development of bones and teeth. Rich in lecithin, it can prevent hair from turning white or falling off prematurely; Sesame contains a lot of oil and has a good laxative effect.
What are the foods that supplement calcium? Shrimp skin is rich in calcium, second only to sesame sauce. Shrimp is rich in nutrition, and the content of protein is several times to dozens of times that of fish, eggs and milk. It is also rich in minerals such as potassium, iodine, magnesium and phosphorus, as well as vitamin A and aminophylline. It is excellent food for people who are weak and need to be nursed back to health after illness.
It can reduce the cholesterol content in blood, prevent arteriosclerosis, dilate coronary artery, and help prevent hypertension and myocardial infarction. Old people often eat shrimp skin, which can prevent osteoporosis caused by calcium deficiency. Putting some shrimp skin in the meal is conducive to stimulating appetite and strengthening physical fitness. What are the foods that supplement calcium? Milk is rich in nutrients and minerals. In addition to calcium, there are phosphorus, iron, zinc, copper, manganese, molybdenum and other contents.
Milk is the best source of calcium for human body, and the ratio of calcium to phosphorus is very suitable, which is beneficial to the absorption of calcium. Ordinary milk is the best milk for calcium supplementation.
What are the foods that supplement calcium? Cheese and dairy products are the best choices for calcium supplements. Cheese is a dairy product containing more calcium, which is easily absorbed. Cheese can improve the body's low disease resistance, promote metabolism, enhance vitality, protect eye health and keep skin fit; Cheese is a kind of lactic acid bacteria and its metabolites, which has a certain health care effect on human body, is conducive to maintaining the stability and balance of normal intestinal flora and preventing constipation and diarrhea.
What are the foods that supplement calcium? Mustard mustard is rich in vitamin A, B vitamins, vitamin C and vitamin D in addition to high calcium content. Mustard can stimulate appetite, promote digestion, refresh the mind, eliminate fatigue, detoxify and reduce swelling.
Can improve vision, promote diaphragm function, and relieve constipation. It can be used as a good diet for ophthalmologists and can also prevent constipation, especially for the elderly and habitual secret users.
4. How to supplement calcium is the best?
1. You can usually eat foods with high calcium content, such as spinach, kelp, bone soup, milk, bean products, dried shrimps and beans. 2. Pay more attention to the sun at ordinary times, which will help to supplement calcium. 3. Supplementing vitamin D while supplementing calcium is helpful for calcium absorption ~ ~ Calcium in calcium and Rolex calcium are good, but it is not recommended to take calcium tablets for a long time to supplement calcium.
Advocate calcium supplementation through diet. Calcium tablets are recommended to be taken after meals (morning and evening). If taken on an empty stomach, calcium will react with gastric acid, some people's stomachs will be uncomfortable, and some trace elements will be destroyed, which is not conducive to full absorption.
People with lithiasis had better eat less calcium tablets at night. If you drink less water, the symptoms of stones will get worse. Landlord, although calcium supplementation with drugs takes effect quickly, it is not recommended for long-term use.
I suggest you drink milk to supplement calcium. 250ml milk in the morning and evening is enough to supplement the daily calcium requirement of adults.
Diet can cure diseases better than doctors. But it's also safe, isn't it? Drinking milk is the safest and most effective way to supplement calcium.
The content of calcium in milk is very rich, which can reach 100 ~110 mg per100 g of milk, and this kind of calcium is natural milk calcium, which is easily digested and absorbed by human body. Besides, medicine tonic is not as good as food tonic.
China people lack calcium because they drink too little milk! However, in order to achieve the goal of supplementing calcium, we need to pay attention to the following problems: 1 Do not drink milk on an empty stomach. Because milk stays in the stomach for a short time on an empty stomach, it will affect the digestion and absorption of milk, so it is best to drink while eating.
Drinking a small amount of milk many times a day is better than drinking a large amount at one time, which can make the body absorb more calcium. 3. Avoid eating with some vegetables containing more oxalic acid, because oxalic acid will combine with calcium to form insoluble calcium oxalate, which will affect the absorption of calcium.
5. What should I pay attention to when supplementing calcium?
First, don't follow the advertisement. Increase your health care knowledge and correctly understand calcium supplementation. Calcium production enterprises often take stars as precursors to attract consumers. Make choices according to your own needs, and don't be confused by all kinds of loud calcium supplements. Remember that such business terms are purely hype, and most of them do not exist in the field of nutrition.
Second, don't listen to the exaggerated propaganda of some calcium supplement products. For example, some advertisements call it "good deposition and quick absorption", which makes people mistakenly think that the absorption of calcium by the human body is a simple process. In fact, calcium first enters the human body, then forms calcium-containing cells, and then penetrates the outermost hard layer of bones through complex changes and is fixed in the bones inside. Another advertisement claims that its products are "several times smaller than ordinary products". In fact, the particle size is only a physical change, which can not improve the absorption rate of calcium in human body. At present, the absorption rate of calcium in calcium supplement products is only about 30%, and there is actually no so-called "95%" absorption rate.
Third, by improving the diet structure, try to get enough calcium from natural foods. In the family's daily food, milk, cheese, eggs, bean products, kelp, seaweed, shrimp skin, sesame, hawthorn, marine fish, vegetables and so on. Especially milk, every 100 g of fresh milk contains calcium 120 mg, and if each person drinks 250 g of milk every day, it can provide 300 mg of calcium; Drinking 500 grams of milk every day can supply 600 milligrams of calcium; In addition, about 300 mg of calcium supplied by other foods in the diet can fully meet the human body's demand for calcium. It is worth noting that when eating these foods rich in calcium, we should avoid eating too much foods rich in phosphate, oxalic acid and protein, so as not to affect the absorption of calcium.
Fourth, to detect the content of calcium, you should go to a regular hospital. The "single photon bone density tester" placed in shops and pharmacies can only measure the ulna and radius of the arm, and the main harm of calcium loss is calcium deficiency in the lumbar spine and hip bones, so this test is not accurate. Moreover, such instruments are radioactive sources, and their radiation will have an impact on the body.
Five, calcium products are not as expensive as possible, and should be chosen according to their own needs. At present, there is little difference in the quality of calcium products circulating in the market. And different calcium supplement products are suitable for different people. Calcium carbonate has high net calcium content and high absorption rate. It is a traditional calcium supplement preparation, but it is not suitable for people with gastric acid deficiency. Calcium phosphate is high in phosphorus, but it is not suitable for chronic renal insufficiency.
Sixth, calcium supplementation is not as much as possible. See, absorption is very important. Every time the intake of elemental calcium exceeds 200 mg, the absorption rate will be reduced.
Seven, calcium deficiency in the elderly is an important cause of osteoporosis, and calcium intake should be strengthened from two aspects: improving diet and taking calcium products.
When the elderly ingest calcium-containing food, they should consider their own physical condition, eat reasonably and moderately, and promote body absorption; When taking calcium supplements, we should pay attention to the weak absorption capacity of calcium in the intestine of the elderly, and simply taking calcium preparations can not effectively prevent osteoporosis from the pathogenesis. You must take a certain dose of vitamins to prevent calcium loss, improve the absorption capacity of calcium in the intestine, and promote bone metabolism and bone formation. However, it is particularly important to note that calcium supplementation alone cannot comprehensively prevent and treat osteoporosis. Endocrine disorders, decreased vitamin D activity, reduced exercise and excessive salt intake may all lead to osteoporosis in the elderly.
Eight, children's calcium supplementation should be based on complementary food, and special attention should be paid when taking calcium products. Children's gastrointestinal function is weak, so do not choose strong alkaline calcium products, such as calcium carbonate and activated calcium; You can't drink soda and carbonated drinks at the same time when taking calcium products, so as not to reduce the absorption rate. In addition, children who consume too much calcium will inhibit the absorption of zinc, so children who lack zinc should be supplemented by food.
Nine, when taking calcium products containing vitamin D, beware of accumulation poisoning. Many consumers think that calcium supplementation can only be combined with vitamin D, which is a misunderstanding. Due to the general differences among human beings, not all people lack calcium and vitamin D at the same time. Some people take vitamin D for a long time, but it will inhibit the formation of their own vitamin D in the body, or cause a large intake of vitamin D and accumulate poisoning. The symptoms of poisoning are liver and kidney function damage and soft tissue calcification caused by hypercalcemia, which are manifested as loss of appetite, unresponsiveness, arrhythmia, dyspnea, nausea and vomiting.
6. How to supplement calcium is the most scientific?
How to supplement calcium is scientific? Let's start with diet. (1) High calcium diet is the fundamental measure to prevent calcium deficiency, and it is an economical and safe method to supplement calcium. WHO (World Health Organization) stipulates that the preventive dose of calcium is 500 mg/day and the therapeutic dose is 1000 mg/day. Usually, the calcium absorption rate in food is only 30%. Milk and bean products are good sources of calcium. Foods with high calcium content include shrimp skin, kelp, laver, crispy fish, oyster, laver, sesame sauce and so on. Animal bone soup is also rich in calcium, but vinegar should be added when cooking to promote the dissolution and absorption of calcium. (2) protein should choose high-quality protein foods such as eggs, lean meat, fish, shrimp, chicken and bean products. Excessive protein produces acidic substances in the body's metabolism, which increases the excretion of urinary calcium and leads to the loss of calcium in the body. (3) Eating more foods rich in vitamin C, such as fresh vegetables and fruits, can promote the absorption of calcium and is beneficial to the formation of bone matrix. However, it should be noted that some vegetables (such as spinach, water spinach, water bamboo, winter bamboo shoots, etc. ) contains more oxalic acid, which can combine with calcium to form insoluble calcium oxalate, which affects and hinders the body's absorption of calcium. Therefore, before eating them, boil them in water to remove oxalic acid from vegetables. (4) The ratio of calcium and phosphorus in low phosphorus diet is: calcium * phosphorus =30. When blood phosphorus increases, in order to keep the accumulation of calcium and phosphorus ions unchanged, blood calcium decreases, and the absorption of calcium by intestine is also poor. Therefore, we should eat less high-phosphorus foods such as soda and cola. (5) Develop a good lifestyle and habit of low-salt and low-sugar diet, quit smoking, limit alcohol and drink less coffee to eliminate obstacles in the process of calcium absorption. Secondly, moderate exercise. When the amount of exercise decreases, the blood circulation in the bones decreases, which makes the calcium in the bones easy to be absorbed and removed, leading to the loss of bone mass and osteoporosis. Therefore, regular physical exercise, such as walking, swimming, playing Tai Ji Chuan, etc. It can promote the metabolism of the body, increase the toughness of bones, increase the growth of bones and improve the ability to resist fractures.
7. Calcium supplements knowledge
What are the foods containing calcium? 1, half a catty of milk, contains 300 mg of calcium, and also contains a variety of amino acids, lactic acid, minerals and vitamins to promote the digestion and absorption of calcium.
Moreover, the calcium in milk is more easily absorbed by the human body, so milk should be the main food for daily calcium supplementation. Other dairy products, such as yogurt, cheese and milk tablets, are good sources of calcium.
Health tip: you should also have a choice when drinking milk in summer. 2. kelp and shrimp skin kelp and shrimp skin are high-calcium seafood. If you eat 25 grams a day, you can supplement 300 milligrams of calcium. But also can reduce blood lipid and prevent arteriosclerosis.
Kelp cooked with meat or cooked with cold sauce is good food. Shrimp skin contains more calcium, and 25 grams of shrimp skin contains 500 mg of calcium. Therefore, it is a good choice to make soup or stuffing with shrimp skin.
Friendly reminder: people who are allergic to seafood should eat carefully. 3. Bean products Soybeans are high-protein foods with high calcium content.
500 grams of soybean milk contains calcium 120 mg, and 150 grams of tofu contains calcium as high as 500 mg. Other bean products are also good products for calcium supplementation. Friendly reminder: Soymilk needs to be cooked 7 times before it can be eaten.
On the other hand, tofu should not be eaten with some vegetables, such as spinach. Spinach contains oxalic acid, which can combine with calcium to form calcium oxalate conjugate, thus hindering the absorption of calcium by human body, so bean products such as tofu are not suitable for cooking with spinach.
But if bean products are cooked with meat, they will be delicious and nutritious. 4, animal bones More than 80% of animal bones are calcium, but it is insoluble in water and difficult to absorb, so when making food, you can break it in advance, add vinegar and cook it slowly with a small fire.
When eating, remove the oil slick and add some vegetables to make a delicious soup. Friendly reminder: fishbone can also supplement calcium, but pay attention to choosing the right method.
Dry fried fish and braised crispy fish can soften fish bones, which is more convenient for calcium absorption and can be eaten directly. 5. There are many varieties with high calcium content in vegetables.
The calcium content of Chinese cabbage, rape, fennel, parsley and celery, which contain 230mg calcium, is also about 150mg per 100g. Friendly reminder: These green leafy vegetables can get 400 mg of calcium by eating 250 grams a day.
6. Calcium-supplementing drugs The calcium-supplementing drugs currently on the market are suitable for children, teenagers, pregnant/lactating women, the elderly, and even white-collar women who are nervous, stressed and have irregular lives. Its advantages are simple operation and easy control of replenishment.
Friendly reminder: When taking it, you need to strictly follow the doctor's advice to avoid taking too much, which will have adverse effects on your health. Some multivitamins and calcium supplements are more beneficial than simply supplementing calcium because vitamins themselves can produce synergistic effects with calcium.
It is very important to supplement calcium for your baby, which is a topic that many parents care about. There are many kinds of calcium agents on the market. Although some advertisements claim to have a high absorption rate, the actual effect is far from the expected value.
Some doctors think it is best to supplement calcium with food. Cooking food scientifically can increase calcium intake.
Here are some cooking methods of calcium-rich foods: 1. Small yellow croaker can be made into crispy fish. The practice is: heat the pot, put the onion and ginger into the pot, put the small yellow croaker about 10 cm on it, add a proper amount of vinegar and stew it with slow fire, even the fish head and bones will become brittle.
In this way, the whole fish becomes an edible calcium agent. 2, pressure cooker chicken.
You can make chicken and chicken bones as crisp as possible, encourage your baby to chew cartilage and swallow it, or you can supplement calcium. Of course, neither of the above two foods is suitable for babies before the age of 2. After two and a half years old, most babies have grown 20 deciduous teeth. Only when they have chewing ability can they be given this kind of food, otherwise it will not be easy to digest and absorb.
You can also make big bone soup. Wash the bought big bones, break them or break them, put them in a pot and blanch them in cold water, add the bones, boil them, skim off the floating foam, add onion, ginger and cooking wine, and stew them for a long time on low heat.
Let the baby eat soup and bone marrow. This is a very good calcium supplement food, suitable for babies of all ages.
Soup can also be added to other baby foods for mixed feeding. For example, bone soup noodles, steamed egg soup and so on.
Shrimp skin and tofu contain high calcium content and should be given to your baby often. In addition, the weaned baby should also ensure at least 250 ml of milk every day to increase calcium intake.
Many people think that calcium can be supplemented by diet, but in fact, many casual and incorrect eating behaviors will make you lose a lot of calcium in your daily diet. Phosphorus loss of calcium: the imbalance of calcium and phosphorus ratio is the chief culprit leading to calcium deficiency.
Under normal circumstances, the ratio of calcium and phosphorus in human body is 2∶ 1. However, in real life, people eat too many phosphorus-containing foods, such as carbonated drinks, cola, coffee, hamburgers, pizza, wheat germ, animal liver, French fries, etc., which makes the calcium-phosphorus ratio as high as1:10 ~ 20. Calcium supplementation does not supplement magnesium, and you will regret eating it: people only pay attention to vitamin D when supplementing calcium, but often don't know about magnesium supplementation.
Like twin brothers, calcium and magnesium always appear in pairs, and the ratio of calcium and magnesium is 2∶ 1, which is most beneficial to the absorption and utilization of calcium. Therefore, when supplementing calcium, remember not to forget to supplement magnesium.
Foods rich in magnesium include nuts (such as almonds, cashews and peanuts), soybeans, melon seeds (sunflower seeds and pumpkin seeds), cereals (especially rye, millet and barley) and seafood (tuna, mackerel, shrimp and lobster). Big fish and big meat "eat" calcium: a high-protein diet is the cause of osteoporosis.
Someone has done such an experiment: A: Taking 80 grams of protein every day will lead to 37 mg of calcium loss; B: Taking 240 grams of protein every day and supplementing 1400 mg of calcium will lead to the loss of 137 mg of calcium. Extra calcium supplementation can't prevent calcium loss caused by high protein. Excessive intake of big fish and meat without paying attention to acid-base balance will lead to a large loss of calcium.
So, how does diet promote the absorption of calcium? Vitamin C promotes the absorption of calcium: If foods with high calcium content are taken together with vitamin C and pickle juice, or made into navel oranges, grapefruit, oranges, citrus and lemons, the bioavailability will be enhanced by 65,438+02%. This is obviously it.
8. How to supplement calcium scientifically?
Calcium is the most abundant element in human body, about1200g, and it is also one of the most easily deficient elements. Among them, 99% formed bones, and 1% existed in blood and soft tissues. Whether the human body is short of calcium is related to two reasons. First, the peak bone mass, that is, the calcium content when the human bone mass reaches the highest bone mass in life at about 35 years old, is mainly determined by genetic factors, calcium supplementation factors and exercise factors; Second, the loss of calcium is determined by the supplement, loss and living habits of calcium. For example, excessive intake of tobacco, alcohol, coffee, tea, cola, salt, eating less meat or eating too much meat will lead to calcium loss. In view of the actual situation of calcium supplementation in China, China Consumers Association warned consumers that only by supplementing calcium scientifically can they keep healthy forever.
First, don't follow the advertisement. Increase your health care knowledge and correctly understand calcium supplementation. Calcium production enterprises often take stars as precursors to attract consumers. Make choices according to your own needs, and don't be confused by all kinds of loud calcium supplements. Remember that such business terms are purely hype, and most of them do not exist in the field of nutrition.
Second, don't listen to the exaggerated propaganda of some calcium supplement products. For example, some advertisements call it "good deposition and quick absorption", which makes people mistakenly think that the absorption of calcium by the human body is a simple process. In fact, calcium first enters the human body, then forms calcium-containing cells, and then penetrates the outermost hard layer of bones through complex changes and is fixed in the bones inside. Another advertisement claims that its products are "several times smaller than ordinary products". In fact, the particle size is only a physical change, which can not improve the absorption rate of calcium in human body. At present, the absorption rate of calcium in calcium supplement products is only about 30%, and there is actually no so-called "95%" absorption rate.
Third, by improving the diet structure, try to get enough calcium from natural foods. In the family's daily food, milk, cheese, eggs, bean products, kelp, seaweed, shrimp skin, sesame, hawthorn, marine fish, vegetables and so on. Especially milk, every 100 g of fresh milk contains calcium 120 mg, and if each person drinks 250 g of milk every day, it can provide 300 mg of calcium; Drinking 500 grams of milk every day can supply 600 milligrams of calcium; In addition, about 300 mg of calcium supplied by other foods in the diet can fully meet the human body's demand for calcium. It is worth noting that when eating these foods rich in calcium, we should avoid eating too much foods rich in phosphate, oxalic acid and protein, so as not to affect the absorption of calcium.
Fourth, to detect the content of calcium, you should go to a regular hospital. The "single photon bone density tester" placed in shops and pharmacies can only measure the ulna and radius of the arm, and the main harm of calcium loss is calcium deficiency in the lumbar spine and hip bones, so this test is not accurate. Moreover, such instruments are radioactive sources, and their radiation will have an impact on the body.
Five, calcium products are not as expensive as possible, and should be chosen according to their own needs. At present, there is little difference in the quality of calcium products circulating in the market. And different calcium supplement products are suitable for different people. Calcium carbonate has high net calcium content and high absorption rate. It is a traditional calcium supplement preparation, but it is not suitable for people with gastric acid deficiency. Calcium phosphate is high in phosphorus, but it is not suitable for chronic renal insufficiency.
Sixth, calcium supplementation is not as much as possible. See, absorption is very important. Every time the intake of elemental calcium exceeds 200 mg, the absorption rate will be reduced.
Seven, calcium deficiency in the elderly is an important cause of osteoporosis, and calcium intake should be strengthened from two aspects: improving diet and taking calcium products.
When the elderly ingest calcium-containing food, they should consider their own physical condition, eat reasonably and moderately, and promote body absorption; When taking calcium supplements, we should pay attention to the weak absorption capacity of calcium in the intestine of the elderly, and simply taking calcium preparations can not effectively prevent osteoporosis from the pathogenesis. You must take a certain dose of vitamins to prevent calcium loss, improve the absorption capacity of calcium in the intestine, and promote bone metabolism and bone formation. However, it is particularly important to note that calcium supplementation alone cannot comprehensively prevent and treat osteoporosis. Endocrine disorders, decreased vitamin D activity, reduced exercise and excessive salt intake may all lead to osteoporosis in the elderly.
Eight, children's calcium supplementation should be based on complementary food, and special attention should be paid when taking calcium products. Children's gastrointestinal function is weak, so do not choose strong alkaline calcium products, such as calcium carbonate and activated calcium; You can't drink soda and carbonated drinks at the same time when taking calcium products, so as not to reduce the absorption rate. In addition, children who consume too much calcium will inhibit the absorption of zinc, so children who lack zinc should be supplemented by food.
Nine, when taking calcium products containing vitamin D, beware of accumulation poisoning. Many consumers think that calcium supplementation can only be combined with vitamin D, which is a misunderstanding. Due to the general differences among human beings, not all people lack calcium and vitamin D at the same time. Some people take vitamin D for a long time, but it will inhibit the formation of their own vitamin D in the body, or cause a large intake of vitamin D and accumulate poisoning. The symptoms of poisoning are liver and kidney function damage and soft tissue calcification caused by hypercalcemia, which are manifested as loss of appetite, unresponsiveness, arrhythmia, dyspnea, nausea and vomiting.
Ten, some patients with diseases should be supplemented with calcium under the guidance of a doctor. It is found that improper calcium supplementation in patients with heart disease will lead to personal accidents due to calcium deposition. Therefore, patients with cardiovascular diseases such as hypertension and coronary heart disease should take calcium supplements reasonably or take calcium preparations under the guidance of specialists to achieve the purpose of lowering blood pressure, and should not blindly take calcium supplements to avoid accidents. In addition, patients who are taking hormone drugs such as thyroid hormone, tetracycline and corticosteroids should consult a doctor first when supplementing calcium, because calcium supplements may interact with such drugs and have adverse effects on the human body.