Uncle Chen has been paying great attention to health care since he retired, so he eats health care products bought by his children on time. But at the beginning of this year, when I was walking with my old friends, Uncle Chen suddenly felt weak. Walking with a rotating belt, I almost fell to the ground. Fortunately, my old friend was around, and Uncle Chen was rushed to the hospital for examination.
After the examination, it was known that he was osteoporosis caused by calcium deficiency, and even more serious it would turn into a habitual fracture.
Uncle Chen is puzzled. Why insist on calcium supplementation will be ineffective? After he checked the relevant information, he patted his thigh and sighed. It turns out that his previous calcium supplement method is irrelevant, which is equivalent to white supplement!
Why did Uncle Chen send out such feelings? How should calcium tablets be eaten to achieve the best calcium supplement effect?
According to the survey of Chinese Medical Association, the number of calcium deficiency in China has reached 900 million, and the number of people with severe calcium deficiency is about 200 million. This group of people often don't realize that they are in a calcium deficiency state. Uncle Chen in the above article is one of these people. How can you effectively judge whether you are calcium deficient? In fact, our bodies will send out signals in advance.
First of all, when calcium is lacking, some people will feel nervous abnormalities. This abnormality may be extreme excitement or extreme nervousness. This is only one of the premonitory manifestations of calcium deficiency, and it is also a slight manifestation that is most easily overlooked by the public. This symptom will cause hypocalcemia in the later stage, and then it will show more obvious symptoms from all aspects of the body.
Secondly, patients with calcium deficiency will feel that muscles are prone to convulsions. The convulsion is mainly manifested in the leg muscles and facial muscles. Because severe calcium deficiency will affect nerve conduction. This is also the reason why children will feel cramps in their calves when they are short of calcium, and the elderly will feel leg pain. These symptoms are all signals from the body.
In addition to cramps, people with calcium deficiency often feel sweaty, accompanied by chills in their lower limbs. Long-term calcium deficiency groups will also feel weak limbs, it is difficult to lift heavy objects, and they will feel very tired after a few steps. In fact, this is the protective mechanism that bones can't bear more weight after calcium deficiency.
The last and most important sequela is osteoporosis. As the most abundant inorganic element in human body, most of calcium exists in bones and teeth. If the density of bone coverage is too low, symptoms of osteoporosis will appear. Osteoporosis patients are mostly elderly people, which is also the reason why the bones of the elderly are particularly fragile and prone to fracture. It is precisely because of the disorder of bone metabolism, the decrease of bone mass and the destruction of bone microstructure, which eventually leads to the decrease of bone strength.
Calcium deficiency has many negative effects, and several groups are very prone to calcium deficiency. If relatives are at this age, they need special attention.
1. Baby
Children, especially infants, are prone to calcium deficiency. It is difficult for children of this age to express their discomfort. And children grow fast, and the demand for calcium will naturally be high. In China, calcium supplementation is mainly advocated from two weeks after the baby is born to about two years old to meet the child's demand for calcium.
If the baby doesn't get enough calcium, he will often cry and wake up in the middle of the night. If calcium deficiency is serious, it will also lead to the decline of baby's resistance and immunity, and the time of walking and standing will be later than other children. When supplementing calcium for children of this age, you should follow the doctor's instructions, and it is best to buy calcium tablets at the doctor's suggestion, instead of blindly choosing expensive calcium tablets by watching online publicity.
2. Teenagers
Teenagers are also very prone to calcium deficiency. Children of this age are in a period of long body, and the demand for calcium is particularly great in the process of rising height. Many children have leg cramps during their childhood. On the one hand, it shows that it is going to grow taller, on the other hand, it also shows that calcium supplementation has not been enough recently.
In addition to cramps, calcium deficiency in adolescents can easily lead to serious sequelae such as inattention, anorexia and tooth dysplasia in class. Therefore, when a child is in a bad state recently, don't just blame him for not studying hard, but ask him if he is unwell first.
3. Pregnant women
Pregnant women are also very prone to calcium deficiency. Calcium deficiency can make pregnant women feel obvious tooth loosening and low back pain, and also cause anemia and prenatal hypertension syndrome. Moreover, calcium deficiency will not only harm the mother of pregnant women, but also have a great impact on the children in the womb.
China Nutrition Society recommended that the daily calcium intake of pregnant women should be 1, 000 ~ 1, 200 mg, so as to meet their own needs for calcium and the needs of infant development. However, pregnant women can choose small doses of calcium tablets to supplement calcium in batches. Moreover, bone soup can indeed be used as a method of supplementing calcium, but there are high requirements on the quality of its decoction. Pregnant women must follow the doctor's advice to supplement calcium, because excessive calcium supplementation will also seriously damage the health of pregnant women and babies.
4. Elderly groups
The group most vulnerable to calcium deficiency is naturally the elderly. Because once you get old, the calcium in your body will be lost quickly. Old people often lose their appetite and do not pay attention to maintenance, which makes calcium imbalance in the body. If you want to find out whether the calcium content in the body is missing, you should measure the bone density. However, most elderly people will not have this awareness, and often think of calcium supplementation after serious sequelae appear in the body.
Once the elderly are short of calcium, they will be very prone to fracture and pain in all joints of the body. What's more, it will affect the skin and eyes. The wrong calcium supplement method can't make the elderly supplement calcium effectively. Therefore, in daily life, we should pay more attention to the methods and time of calcium supplementation.
Since calcium deficiency has so many serious sequelae, we should pay special attention to the topic of calcium supplementation in our daily life. Many people think that if you want to supplement calcium, you should eat more calcium tablets. This idea is true, but in Shui Piao, some people try to supplement calcium because they take calcium tablets at the wrong time.
Calcium supplementation is a matter that needs long-term persistence to see the effect. How to eat calcium tablets? When is the best time to take it? What can't calcium tablets be eaten with? How many calcium tablets do you need to take each time? Let's get to know each other.
The first thing to pay attention to is the taking time of calcium tablets. If divided by age, calcium supplementation is naturally the sooner the better. Because normal China people's bone content will peak around the age of 30, and after 30, the bone content will drop seriously. This is why the older you get, the greater the chance of osteoporosis.
In daily calcium supplementation, the best time to take calcium tablets is before going to bed at night. Because we don't eat food before going to bed, the trace elements contained in the blood are balanced. Taking calcium tablets at this time can improve the absorption effect of the body and prevent calcium from being metabolized out of the body with urine.
It should also be noted that calcium tablets should not be eaten with some drinks. These drinks include alcohol, strong tea and coffee. Because they will not only have negative side effects on calcium tablets, but also affect the body's absorption of calcium. When taking calcium tablets, try not to drink milk, and don't eat particles that supplement iron or zinc. If you must take it, you can take it two hours after taking calcium tablets.
One thing to note is, how much calcium is better every time? According to the official suggestion, we can know that young and middle-aged people should take 800mg daily, and the elderly and pregnant women should take 1000mg daily. No matter which group, the daily calcium supplement should not exceed 2000mg, otherwise it will have negative effects because it is too late.
Moreover, calcium supplementation is a measure that needs to be adhered to for a long time, and short-term adjustment can't get a permanent effect. According to the dietary guidelines of China residents, it can be known that only by insisting on calcium supplementation for more than one year can the effect of improving bone mineral density be achieved.
According to the survey results of "Dietary Nutrition and Health Status of China Residents", it can be known that the calcium intake of China residents' daily diet is far from the normal standard. The daily calcium intake of adults recommended by China Nutrition Society is about 800 100mg, but the per capita calcium intake of urban residents in China is about 4 12.4mg, while that of rural residents is only 3210.4 mg. This data highlights the neglect of calcium content by Chinese residents in food supplement.
This also symbolizes that we can also achieve the effect of calcium supplementation in the process of diet. So, what kinds of foods can supplement calcium?
1. Bean products
Eating more soy products can effectively supplement calcium. However, not all soy products can supplement the same calcium content. Foods such as dried tofu and shredded tofu can be used to supplement calcium, because the covered coagulant will be used for processing.
Soybean contains more oxalic acid, which is an important element to reduce calcium absorption rate. So we can supplement the calcium content in the body by eating tofu or dried tofu. And 150g tofu will contain nearly 500mg of calcium.
2. Some seafood
A lot of seafood is good for calcium supplementation. Cheap kelp, shrimp skin and dried shrimp, and expensive crucian carp, carp, silver carp, loach and prawn are all high-calcium seafood. Porphyra contains more calcium.
3. All kinds of nuts
Nuts are also one of the important sources of calcium in human body. Nuts such as walnuts, almonds and cashews that we can often eat in our daily life are very rich in calcium. Besides, nuts can also help the body to supplement vitamins. However, it should be noted that nuts are also rich in fat, and eating too much will lead to obesity.
4. Animal bones
Another good calcium supplement we are talking about is natural animal bones. There is a saying in our folk that you can make up what you eat, so it has become our fixed thinking when we make up calcium by boiling bone soup and gnawing bones. However, although animal bones contain about 80% calcium tablets, it is difficult to be absorbed by human body. Therefore, when eating big bones, doctors often suggest breaking them and adding less vinegar to promote absorption.
5. Several kinds of vegetables
Another calcium supplement food that is most easily overlooked by us is vegetables. There are many kinds of vegetables rich in calcium. For example, the well-known potherb mustard in Northeast China can contain 230mg of calcium per100g. Chinese cabbage, rape, fennel and celery, which are common on our dining table, can also contain about 150mg of calcium per100g.
Therefore, the best way to supplement calcium in our daily life is to combine calcium tablets with diet and go to the hospital regularly to check bone mineral density. Calcium supplementation can not be promoted overnight, but it is a habit that should be formed imperceptibly in daily diet.
Calcium deficiency has always been an easily overlooked topic. But once it breaks out, it is also very deadly. Pay attention to calcium supplementation in daily life, just like buying an insurance for your old age in advance.
Is there a habit of supplementing calcium in daily life? Have you ever thought about whether the time and method of using calcium tablets are correct?