Three misunderstandings of calcium supplementation, calcium is very important to everyone. Many people lack calcium in life, and calcium supplementation has always been a matter of great concern to everyone. Some people have misunderstandings about calcium supplementation. Here are three misunderstandings about calcium supplementation.

Three misunderstandings of calcium supplementation 1 1: eating more calcium will not lead to stones.

Stones in the human body, especially urinary stones, are indeed composed of calcium, but this is not directly related to the intake of calcium food, but is caused by the unfavorable absorption of calcium by the human body. Generally speaking,

The absorption of calcium is closely related to the content of vitamin D in the body and the digestive function of the stomach. If the vitamin D component in the body is deficient or the digestive function is impaired, it will lead to calcium loss and easy to form stones. This shows that the real cause of stones is not eating too much calcium, but bad absorption and too much calcium loss. Therefore, many patients with stones also lack calcium.

Therefore, people think that calcium supplementation is much more, and people are prone to lithiasis. This kind of worry is actually without scientific basis. In order to fundamentally solve stones, we must first improve the body's ability to absorb calcium. In the daily diet, we should pay attention to eating more milk, eggs, fish and meat to improve the content of vitamin D. At the same time, exercise is closely related to calcium metabolism.

People who don't exercise regularly will have more serious calcium deficiency. For example, some people have urinary calculi, which is a manifestation of calcium loss. Pay attention to strengthening exercise and taking part in outdoor sports. In addition, receiving enough sunlight is also very helpful for the human body to synthesize vitamin D.

Two: Supplementing calcium does not mean taking calcium tablets.

The absorption of calcium by human body needs the help of vitamin D first. Vitamin D can promote the absorption of calcium in the small intestine, so if you want to supplement calcium, as mentioned above, you must pay attention to adding more foods rich in vitamin D to your daily diet. Secondly, the free calcium in the acidic environment in the gastrointestinal tract is the most easily absorbed by the human body.

Therefore, calcium supplementation must also ensure the health of the stomach and ensure adequate gastric acid secretion. This should start with improving diet and regulating the stomach. Supplementing calcium is not the same as eating calcium. It is necessary to develop reasonable living and eating habits and promote the absorption of calcium by the human body in order to effectively supplement calcium. Eating more calcium tablets will not help.

Therefore, calcium supplementation does not mean eating calcium tablets. The most important thing to supplement calcium is not how much calcium-containing food you eat, but the ability of your body to absorb calcium.

Three: It's not just the elderly and children who need calcium supplements.

Old people and children really belong to people who need calcium supplementation. This is because the child is in the developmental stage, and the demand for calcium is large, which is easy to cause calcium deficiency. Pay attention to calcium supplementation, which is very helpful for children's growth and development. Most elderly people suffer from osteoporosis, and they must also pay attention to calcium supplementation. However, it cannot be considered that only the elderly and children need calcium supplementation, while the young and middle-aged do not. This is a big misunderstanding.

It is generally believed that the elderly and children are the main targets of calcium supplementation. In fact, according to the survey, the absorption of calcium by human body has a long changing process: in adolescence, the absorption of calcium by human body is the most effective, and the consumption is the least, just when calcium is greatly increased;

By the middle and young age, the calcium gain and loss in human body are basically the same, but the overall content has begun to decline slowly, especially after the age of 30, the modified content in human body will decline at the rate of 1‰~5‰ every year; After entering old age, this decreasing trend will accelerate, and the human body will be more calcium deficient, which will easily lead to osteoporosis.

It can be seen that the loss of calcium in the human body did not happen suddenly after people entered old age, but began as early as the young and middle-aged period. Therefore, if we think that only children and the elderly need calcium supplementation most, it is easy to miss the important period of calcium supplementation for young and middle-aged people, and it is often too late to supplement calcium for the elderly.

To sum up, calcium supplementation should pay attention to many aspects, such as strengthening exercise and reasonable diet. When the elderly supplement calcium, they should eat more fruits to promote gastric acid secretion and improve gastrointestinal function. In addition to diet and exercise, children should also receive as much sunlight as possible to increase the content of vitamin D in the body. Young and middle-aged people should pay more attention to calcium supplementation, especially after the age of 30, so as to lay a healthy physical foundation for entering old age.

Three misunderstandings of calcium supplementation 2 1, thinking that eating vegetables has nothing to do with bone health.

When it comes to calcium supplementation, most people will think of eating bones and big fish and meat, completely ignoring the importance of vegetables. In fact, eating vegetables can also supplement calcium, which has a good effect. Vegetables not only contain calcium, but also contain a variety of vitamins and cellulose, which is beneficial to the absorption of calcium. In addition, vegetables are lower in fat and calories and healthier.

I think eating beef is good for bones.

Eating beef is a good way to nourish in many people's minds. No matter what is missing, eat beef accurately.

3. Hazelnut

Hazelnut has a high calcium content in all kinds of nuts, and the calcium content per100g of roasted hazelnut is as high as 815mg, which can meet the daily calcium demand of adults. But nuts are generally high in calories, and a small handful is enough every day.

4. Oats

Among all kinds of cereals, the calcium content of oats is very high, which is 7.5 times that of polished rice. Although the calcium absorption rate in oats is not as good as that in milk, it is good for preventing calcium deficiency. If oats and black sesame are cooked together into delicious porridge, the calcium supplement effect is better.

5. Sesame paste

After sesame is ground into sesame paste, the digestibility is greatly improved. Eat a tablespoon of sesame paste (about 25g), which contains about 200mg of calcium. Sesame paste can be used to make cold dish paste, and can also be used in cakes such as flower rolls and pancakes.

Symptoms of calcium deficiency

1, brain calcium deficiency is easy to lose sleep.

Why does a little thing make you fidget while others are calm? Calcium is an indispensable and important substance in the metabolism of brain neurons. Adequate calcium can effectively inhibit the excitability of brain nerves and prevent abnormal nerve excitement from causing insomnia and dreaminess. Every time the calcium content of brain neurons decreases 1%, the mental excitement will increase 10%.

In the busy work and stressful life, it is good to be a little short of "brain calcium", but if you do this every day, insomnia, forgetfulness and even depression will come to you early! The best food to supplement "brain calcium" is beans, such as soybeans, tofu and dried tofu.

2. Lack of digestible calcium is easy to be "thin"

Calcium can activate digestive enzymes such as lipase and amylase in your body. If the calcium in the digestive system is insufficient, your appetite will get worse, you will feel no appetite, and you will often feel tired.

Eating a fresh apple 30 minutes before going to bed can speed up the absorption of calcium by the digestive system. Chewing apple pulp fully can also promote saliva secretion, and digestive enzymes in saliva can further promote the body's digestion and absorption of food. Fresh apples can also accelerate the growth of digestive enzymes in the body and increase appetite.

At night, the enzyme activity in the stomach is high and the reconstruction function is good. Long-term consumption can improve gastrointestinal function, so that you can eat well and lose nutrients. Say goodbye to yesterday's bone feeling.

3. Lack of fat calcium is easy to reduce and gain weight.

In order to build a beautiful figure, if you go on an excessive diet, you will inadvertently miss a lot of high-calcium foods, which is also the reason why some people are getting fatter and fatter. In fact, calcium can inhibit the "storage of fat hormones", and the content of calcium determines whether the energy in your body is released by burning or stored in the form of fat. In other words, when you go on a diet, you don't eat calcium containing "fat suppression", so it is difficult to consume fat.

What to eat to supplement calcium?

1, milk

Drinking 250 grams (a bag) of milk can get about 275 milligrams of calcium. Milk is the source of calcium. Drinking 250 grams (a bag) of milk can get about 275 mg of calcium, which is convenient to drink and well absorbed.

2. Amaranth and rape

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.

Calcium supplement method

1, the same dose of calcium, phased supplement is better than large dose supplement absorption. According to the baby's physical condition, the amount of calcium supplement should not exceed 200 mg each time.

2. When supplementing calcium, it is best to take it alone and avoid taking it with milk, root vegetables, zinc and iron. Protein in milk combines with calcium to form milk lumps, and calcium cannot be absorbed by human body; Excessive intake of oxalic acid in food will affect the absorption of calcium;

The absorption of calcium by human body is in competition with zinc and iron. If taken at the same time, it will not only inhibit the absorption of zinc and iron, but also interfere with the absorption of calcium itself. Therefore, it is best to supplement calcium alone. If you need to add other elements, it is best to stagger the time by more than 2 hours.

3. Calcium absorption is better before going to bed at night. When sleeping at night, the gastrointestinal peristalsis is slow, and the food stays in the gastrointestinal tract for a long time, which is beneficial to the absorption of calcium. Blood calcium levels are generally higher during the day and lower at night. At night, especially in the middle of the night and early morning, low blood calcium level can stimulate the secretion of parathyroid hormone, accelerate the decomposition of bone calcium and produce decalcification.

Causes hypocalcemia, which can make people twitch in severe cases. Supplementing calcium before going to bed can provide calcium source for calcium regulation at night and block the utilization of bone calcium in the body. Moreover, calcium is related to the stability of autonomic nerve, which has sedative and hypnotic effects.

4, calcium must be supplemented with vitamin D, the absorption of calcium needs vitamin D, and the metabolic balance of calcium is also affected by vitamin D. You can choose to take cod liver oil (vitamin AD) or vitamin D3 preparation, or you can promote the cholesterol in the skin by sunbathing. Convert into vitamin D. According to the nutritional needs of infants and young children, the Chinese Nutrition Association suggests supplementing vitamin D400-800IU every day.