1, calcium deficiency caused by dieting and losing weight
In the state of dieting to lose weight, especially in the state of eating only vegetables and fruits for three meals, the calcium intake of food is seriously insufficient.
A very low-calorie diet (less than 1000 calories per day) leads to insufficient body function and a large amount of fat decomposition (rapid weight loss). The intermediate "keto acid" is too late to be completely oxidized, and often accumulates temporarily in the blood, causing the danger of blood acidification. At this point, the body will mobilize calcium ions from the bones to neutralize acidity, resulting in calcium loss.
Protein intake of food is seriously insufficient, which will also reduce the absorption efficiency of calcium in food.
In other words, the triple attack of calcium intake, storage and absorption will make people who are dieting to lose weight face serious calcium deficiency, and the faster they lose weight, the greater the hidden danger.
2. Natural calcium food experts
oat
Among all kinds of cereals, oat has the highest calcium content, 7.5 times as much as 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.
kidney bean
Kidney bean with skin contains 349 mg of calcium per kloc-0/00 g, nearly twice as much as soybean. Kidney beans can be made into appetizers or snacks, which is a good way to supplement calcium.
dried bean curd
The calcium content of dried bean curd after squeezing and concentration is very prominent in bean products. For example, the calcium content of small fragrant dried fruit can be as high as 7 times that of water tofu. When dried bean curd is used instead of meat for cooking, the calcium content will be greatly increased.
Amaranth and rape
Many green leafy vegetables are not inferior in calcium supplement, among which amaranth and rape have higher calcium content than milk with the same weight. In addition, vegetables contain a lot of mineral elements and vitamin K, which contributes to the absorption of calcium. If vegetables are boiled in boiling water before cooking, the calcium absorption rate will be better.
Adequate sunlight is very important.
Vitamin D can promote the absorption of calcium, and it is a hormone precursor, which acts on calcium and phosphorus metabolism. Studies have shown that if there is no active vitamin D, the calcium absorption in the diet is less than 10%. However, 90% of vitamin D in human body must be obtained through sunlight. The average person basks in the sun three times a week for 10 to 15 minutes each time.