What to eat can supplement calcium. Many people do not pay attention to the absorption of calcium in daily life, which leads to the lack and loss of calcium. But how can we effectively supplement calcium? Here I have compiled some related methods about what to eat to supplement calcium. Let's see what to eat to supplement calcium.
What can I eat to supplement calcium? 1 1, legumes.
Soybean is a high-protein food ingredient, which contains very high calcium. Therefore, expectant mothers must eat more beans such as tofu and watercress if they want to supplement calcium. But in the case of eating tofu, you must not eat it with other vegetables and fruits, otherwise it will hinder the body's digestion and absorption of calcium.
2. Dried fruit
Dried fruit also contains calcium necessary for human body. In addition to calcium supplementation, you can also ingest unsaturated fat that is extremely beneficial to your body, so that you can enjoy crystal clear and beautiful skin while supplementing calcium.
3. Milk
For pregnant women, milk is definitely indispensable and the best ingredient for calcium supplementation. 500 grams of milk contains 300 milligrams of calcium, as well as various minerals, vitamins and carbohydrates. This chemical can promote the digestion and absorption of calcium. Therefore, milk is the main component of calcium supplementation.
4. Seafood products
All seafood basically contains rich and colorful high-quality protein, among which kelp silk and shrimp skin are the most calcium-containing components. Boiling kelp silk with meat, or mixing it with cold dishes after boiling, is not only delicious, but also contains more calcium. Eating 20g a day can supplement 300mg of calcium. The calcium in shrimp skin is also rich and colorful. 20g of shrimp skin contains 500mg of calcium. Why not use shrimp skin as soup or stuffing to supplement calcium?
5. Animal bones
In the bones of animals, 80% is calcium, but it is difficult for pregnant women to digest and absorb it, because this calcium will not blend into water. So before boiling soup, you must break this kind of bone, add some vinegar and simmer slowly. Then add some vegetables to make soup, which can play an excellent calcium supplement effect.
What can I eat to supplement calcium? 2 1. Bone soup supplements calcium.
After boiling the soup with 1 kg meat and bone soup for 2 hours, the calcium content in the soup is only about 20 mg. Therefore, calcium supplementation with meat and bone soup is far from meeting the needs. In addition, the meat and bone soup has a high fat content, and fat is also ingested while drinking the soup. Pregnant mommy should not use this as the only way to supplement calcium.
2. Eat less substances that affect calcium absorption.
Calcium is easily combined with oxalic acid and phytic acid, which affects the absorption of calcium. So pregnant mothers should pay attention to controlling the intake of these substances when supplementing calcium.
Foods containing more oxalic acid include spinach, amaranth, bamboo shoots and other vegetables. After pregnancy, many pregnant mothers began to pay attention to eating more fruits and vegetables. However, some astringent vegetables contain oxalic acid, which can combine with calcium in the intestine to form insoluble precipitate, affecting the absorption of calcium. Therefore, it is recommended that pregnant mommy eat 500 ~ 750 grams of fruits and vegetables every day. You can also blanch these vegetables with water to remove the astringency before cooking.
The phytic acid content in rice and white flour is high. Phytic acid contained in rice and white flour combines with calcium in the digestive tract to produce calcium magnesium phytate which can not be absorbed by human body, which greatly reduces the absorption of calcium by human body. So pregnant mommy can soak rice in warm water for a while, so that phytase in rice will decompose most phytic acid; Phytase secreted by fermented pasta can also hydrolyze phytic acid in flour to avoid affecting the absorption of calcium by human body.