About calcium
Insufficient calcium in the body will lead to excessive fat accumulation and obesity, but excessive calcium supplementation may also cause diseases such as kidney calculi's disease, so it is necessary to master the amount of calcium supplementation. Generally speaking, calcium demand is related to age and human metabolism: the daily calcium demand of women under 45 is1000 mg; The daily calcium requirement of women over 45 years old is1200mg; The maximum tolerable calcium intake of human body is 2000 mg; Maternal women lose about 300 mg of calcium through milk secretion every day, so they need to take 1500 mg of calcium per mouth, otherwise the calcium reserve in maternal bone tissue will be used to maintain the stability of calcium content in milk!
Scientific calcium supplement
So, how can women supplement calcium to be scientific and healthy? First of all, from the diet.
1. High calcium diet
High calcium diet is the fundamental measure to prevent calcium deficiency. It is an economical and safe calcium supplement method. 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, laver, sesame sauce and so on. Animal bone soup is also rich in calcium, but vinegar should be added in the process of cooking foods with high calcium content to promote the dissolution of calcium.
In addition, it should be noted that calcium supplementation should not be too late or too much at night, and calcium-supplemented foods should be easy to digest and absorb. Drinking a glass of milk 65438+ 0-2 hours before going to bed is a very good choice for calcium supplementation.
2. eat more foods containing vitamin C.
Women should eat more foods rich in vitamin C. Vitamin C can promote the absorption of calcium and is beneficial to the formation of bone matrix.
3. Low-phosphorus food
In female food, the ratio of calcium to phosphorus is: calcium x phosphorus =30. When blood phosphorus increases, in order to keep calcium and phosphorus unchanged, blood Han decreases and calcium absorption becomes worse. So eat less high-phosphorus foods, such as soda and coke.
4. Low-salt food
The main component of salt is sodium, accounting for about 40% of salt. Lack of sodium in the body will lead to functional problems, but high sodium content will lead to calcium loss. Generally speaking, the kidney excretes sodium every day, but every time it excretes [000 mg of sodium, it also consumes 26 mg of calcium. The more sodium the human body excretes, the greater the consumption of calcium. Therefore, women should limit their salt intake while supplementing calcium. According to the standards recommended by the World Health Organization, it is advisable for everyone to eat 5 grams of salt every day, not more than 6 grams!
5. Calcium supplements
If the diet is difficult to provide the calcium needed in the body, women can also choose calcium supplements, but the calcium supplements must not contain harmful ingredients; The particles of tonic can be dispersed, mixed with food or absorbed by users after meals. Taking it in stages is better than taking it centrally, and calcium carbonate can also be absorbed under acidic conditions. For people with gastric acid deficiency and deficiency, water-soluble preparations such as calcium gluconate and calcium citrate are easier to absorb, and the amount of calcium supplement should reach the recommended daily dietary supply level!