Benefits of calcium supplementation in the elderly 1, preventing heart disease
A large number of research data show that calcium not only protects the heart by lowering blood pressure, but also has a way to protect the heart, that is, to help lower cholesterol in the blood.
Step 2 prevent cancer
Calcium supplementation helps to prevent intestinal cancer. This may be because calcium can restrict bile acids from passing through the intestine. Another study confirmed that calcium can prevent the proliferation of colon polyps. Generally, a daily intake of 1200mg of calcium can achieve the goal. The data showed that the polyp regeneration rate of patients with calcium supplementation decreased by 24%.
bring down the blood pressure
Hypertension is so quiet? Black boy? It is frightening mainly because the disease has not produced any symptoms for many years, and it has damaged people's arteries and other organs silently. Studies have shown that for some people, increasing calcium intake without using drugs may be an effective measure.
Step 4 lose weight
An increase in blood calcium can increase the secretion of a hormone called calcitonin. Calcitonin, a hormone, can reduce people's appetite and appetite; In addition, sufficient calcium, especially ionized calcium, can combine with fatty acids and cholesterol in food in the intestine, blocking the absorption of fat in the intestine and making it excreted with feces.
Step 5 Prevent kidney calculi.
For many years, doctors have often reminded kidney calculi patients to limit their calcium intake on the grounds that calcium is one of the main components of stones. But recent research shows that the way to reduce kidney calculi may be to increase calcium intake. According to the survey data, compared with the people who consume the least calcium (5 1320mg/ day), people who consume more calcium in three meals have a lower risk of lithiasis 1/3.
6, prolong life
Calcium may be a nutrient to prolong life, and calcium deficiency is an important factor of individual aging. Calcium supplementation can make you live longer to some extent.
7. Prevention of osteoporosis
Osteoporosis is a common disease in the elderly. About 15% of middle-aged and elderly people over 40 years old suffer from osteoporosis. The older you get, the higher the incidence. However, the occurrence and speed of this disease are directly related to the amount of calcium intake from food. If the normal calcium demand of human body can be guaranteed every day, the occurrence of osteoporosis will be later and slower.
According to the investigation of nutritionists, the calcium intake of the elderly from food generally does not meet the actual needs (800~ 1000 mg per day). Therefore, calcium should be supplemented regularly.
The correct way to supplement calcium for the elderly is 1. Don't forget to be jealous when supplementing calcium.
Because vinegar can react with calcium in food to produce calcium acetate, which is soluble in water and easily absorbed by human body. Therefore, it is recommended to add vinegar to food and eat sweet and sour pork ribs and sweet and sour fish as usual.
2. Eat more calcium rich in calcium.
Facing the problem of calcium deficiency, diet adjustment is the first choice. In daily food, foods with calcium supplement function are mainly divided into the following seven categories: milk and dairy products, beans and bean products, nuts, meat and eggs, vegetables, fruits and dried fruits, and seafood.
3. Pay attention to the ratio of calcium and phosphorus in food.
The absorption and utilization of calcium by human body are often influenced by other components, and the content ratio of calcium and phosphorus has a great influence on the absorption and utilization of calcium. In food, the proportion of calcium and phosphorus in this range is aquatic products, and it is better to supplement calcium for products with more draught.
4. Make calcium supplements at night.
Because patients need calcium most at night, it is also the easiest to absorb. Because you don't eat after falling asleep at night, you still need a certain amount of calcium in your blood. At this time, there is only one calcium-containing part left in your body? Judging from the bones. On the other hand, because the human body contains less calcium when sleeping, the calcium ingested before going to bed can be absorbed quickly. You can soak a glass of milk powder or a glass of milk before going to bed.
Step 5 get more sunshine
Calcium supplementation requires more sun exposure and more exercise. In order to better absorb calcium, we should also do some auxiliary work with calcium supplementation. There is a kind of 7- dehydrocholesterol in human skin. Under the ultraviolet irradiation of the sun, this substance is converted into vitamin D, and then passes through the liver and kidney, and then becomes active vitamin D, so as to play a role. Therefore, especially the elderly should pay more attention to the sun, with an average of one hour a day, and the sunshine at 9:00- 10 is most suitable for human comfort.
Calcium supplement food for the elderly 1, milk
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.
Step 2: vegetables
There are also 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.
3. Bean products
Soybean is a high protein food 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, kelp and shrimp skin
Kelp and shrimp skin are both 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.
5. Animal bones
Animal bones are more than 80% calcium, but it is insoluble in water and difficult to absorb, so it can be broken in advance when made into food, and then cooked slowly with vinegar. When eating, remove the oil slick and add some vegetables to make a delicious soup.
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