1, bean products: dried bean curd. After squeezing and concentrating, the calcium content of dried bean curd is outstanding in bean products. For example, the calcium content of dried incense can be as high as 7 times that of tofu. Cooking with dried bean curd instead of meat will greatly increase the calcium content.
2. Nuts: hazelnuts. Hazelnut has the highest calcium content among all kinds of nuts, and the calcium content per100g of roasted hazelnut is as high as 8 15 mg, which can meet the daily calcium demand of adults. But the energy of nuts is generally high, and a small handful is enough every day.
Zinc-supplemented food:
1, beef. Every 3 ounces (about 85 grams) of braised beef contains 7 milligrams of zinc. Beef is also rich in protein (one serving of beef can meet half of protein's daily demand) and vitamin B 12, which is beneficial to nerve health. Braised beef or braised beef is a good choice, but too much red meat will increase the risk of diabetes, heart disease and other diseases, and you can eat it once a week.
2. Chicken. 3 ounces of cooked chicken contains 2.4 mg of zinc. Chicken is an important food source of vitamin B6, which is beneficial to the normal function of the brain. Chicken curry with yogurt is a good nutritional match.
Extended data:
By studying the physiological function of human calcium metabolism, scientists found that the best time to supplement calcium in a day is before going to bed every night.
In the diet of three meals a day during the day, the human body can consume 400 mg to 500 mg of calcium. When the body's calcium regulation mechanism plays a role in discharging excess urine calcium from urine, blood can be supplemented from food to maintain blood calcium balance.
But at night, urine calcium will still be discharged, but there is no calcium supplement in food, so some calcium in blood will be released to make up for the loss of urine calcium. In order to maintain the normal calcium level in blood, the human body must extract some calcium from the calcium bank, that is, calcium in bones. This regulatory mechanism makes most of the calcium in morning urine come from bone calcium.
On the other hand, various hormones regulating calcium metabolism in human body secrete differently day and night. Blood calcium level is low at night and high during the day. Hypocalcemia at night may stimulate the secretion of parathyroid hormone and accelerate the decomposition of bone calcium. If the calcium preparation is properly supplemented before going to bed, it can provide enough "ammunition" for the night and block the process of using bone calcium in the body.
So you can eat milk or other calcium-supplementing foods or drugs before going to bed.
People's Health Network-Pay attention to calcium supplementation! The best time to supplement calcium is before going to bed.
People's Network-Zinc can enhance immunity, and five foods supplement zinc the most.
People's Network-What do teenagers eat to supplement calcium? You can often eat 6 kinds of food.