After middle-aged people, more and more troubles, this skin is loose, friends also know that maintenance, to ensure the external, 咱 can not be taken lightly inside, calcium loss will lead to decreased bone density, resulting in bone The quality is loose , so if you want to have good bones, you must ensure enough calcium. The problem is:
How do we guarantee enough calcium?
The most calcium-rich food is actually it
Factors that avoid affecting calcium absorption and promoting calcium loss
Eat less salt
The rich dietary culture has determined that the salt intake of our residents has remained high. Even though the recommended intake of dietary guidelines 6g has been deeply rooted in the hearts of the people, it still cannot prevent our average intake from nearly double the recommended value, while calcium The intake is only half of the recommended value. Sodium intake is strongly related to urinary calcium excretion. The kidneys lose 40 to 60 mg of calcium per 2,300 mg of sodium (equivalent to 6 g of salt). Excess salt intake means more calcium loss.
Drink less coffee
Coffee contains oxalic acid and caffeine, which reduces calcium absorption and increases calcium loss. However, on average, each cup of coffee will only increase the loss of calcium by 2~3mg. Therefore, in the case of drinking a small amount of coffee, it will not cause a significant increase in the amount of urinary calcium loss. If the amount of drinking is large, it is recommended to drink it with milk.
Drink less tea
Tea is rich in potassium, which promotes strong fluoride in bones and teeth, but contains more oxalic acid and tannic acid, affecting calcium and protein absorption, and increasing urinary calcium excretion. It is recommended that drinking tea should not be too thick or too frequent.
Drink less carbonated drinks and sweet drinks
Carbonate can seriously hinder the absorption of calcium and promote the loss of calcium. Refined sugar in beverages is also not conducive to calcium absorption, and the amount of sweet drinks should be strictly controlled.
Eat less foods high in phosphorus
When the ratio of calcium to phosphorus in food is 1:2~2:1, it is most beneficial to the absorption of calcium. If the phosphorus is too high, it will inhibit the absorption of calcium. The instant noodles, sausages, ham, bacon, meatballs, etc. sold in the market are often kept. The food is fresh and elastic, and a high phosphorus-containing additive such as a preservative or a fragrance is added.
Reduce fat intake
Excess fat intake can form calcium insoluble calcium with calcium, inhibit calcium absorption, and promote calcium excretion, and easily lead to constipation , intestinal stones and the like.
Smoking cessation limit
They all impede the normal maintenance of bone.
Appropriate dietary supplementation of calcium and promotion of calcium absorption
The main sources of dietary calcium are: milk, soy products, dark green leafy vegetables and sesame sauce, nuts, small bone fish and shrimp shellfish.
Milk contains rich calcium and lactose, essential amino acids, etc. It has the characteristics of high calcium absorption rate, economy, easy to obtain and adhere to, and is the first choice for calcium supplementation; friends with lactose intolerance can choose yogurt. Milk can be liquid milk or formula milk powder. For special groups such as infants, middle-aged and students, formula milk powder may be better. For example, formulas for the elderly will not only cause a digestive burden, but also supplement a variety of essential trace elements while supplementing calcium.
Soybean itself contains considerable calcium. Tofu is also required to add brine or gypsum to further increase the calcium and magnesium content, so its calcium content is much higher than that of meat products. In addition, magnesium, vitamin K and soy isoflavones contained in soybeans can increase calcium utilization.
Green leafy vegetables, especially dark green leafy vegetables, contain not only rich calcium, but also magnesium, potassium, vitamins C and K can improve calcium utilization; everyone worried that oxalic acid and phytic acid affect calcium absorption (mainly spinach) , bamboo shoots, mustard greens, beets, etc.), in fact, you can remove most of the hot, as long as it is not a large amount of food has little effect.
Fruits contain less calcium, but are rich in potassium and vitamin C, which promotes calcium absorption and reduces urinary calcium excretion.
The calcium content of whole grains is higher than that of polished rice. The content of potassium and magnesium is much higher than that of polished rice, which is beneficial to improve the utilization of calcium. However, its phytic acid and dietary fiber content are also high. A large amount of food will affect the absorption of calcium, and at the same time increase the gastrointestinal burden. It is not recommended to eat in large quantities.
Appropriate amount of protein can significantly increase the absorption and storage of calcium, while excess causes an increase in urinary calcium excretion.
The sesame paste has a high calcium content and is easy to absorb, but it is high in salt, high in oil and high in calories, so it is not recommended. The calcium content in the shrimp skin is higher, but the digestion rate is low and the sodium salt content is also high, which is not recommended.
The bone salt content of bone soup is not rich and the absorption rate is low. At the same time, it is also high in salt, high in fat and high in sorghum. It is not recommended to rely on drinking bone soup to supplement calcium.
Proper sun exposure
Vitamin D in the human body mainly comes from skin synthesis after sun exposure. It is not as good as the pursuit of tonic, but it is better to ensure that the vitamin D can be easily done in half an hour every day.
Appropriate nutritional supplement
If the calcium deficiency problem is serious and the simple diet cannot be satisfied, it is recommended to supplement the nutritional supplements appropriately.
The recommended calcium intake for adults in China is 800 mg. The recommended amount for women over 50 years old and pregnant women and lactating women is 1000 mg. The recommended intake of vitamin D for adults is 400 IU (10 μg), and the recommended dose for 65 years and older is 600 IU (15 μg). Almost all of the commercially available calcium supplements are supplemented with vitamin D. It is recommended to take it under the guidance of a doctor according to your own situation. In addition, you can also supplement the complex vitamins, which is more conducive to calcium absorption.
Do not blindly pursue calcium tablets with high calcium content. If you consume too much at one time, it will affect the utilization of calcium. It is recommended to take small doses of calcium tablets every day. Similarly, it is not recommended to eat with milk and soy products at the same time.
Calcium is best taken alone, avoiding taking it with zinc or iron. Because the body’s absorption of calcium is competitive with zinc and iron, the absorption of both sides is affected. If you need to add other elements, time is best staggered.
Calcium agents include: organic calcium (such as calcium gluconate, calcium lactate, calcium citrate, calcium acetate, calcium fructose, etc.), high solubility, less irritating to the gastrointestinal tract; inorganic calcium (calcium carbonate, calcium phosphate, Calcium chloride, calcium oxide, calcium hydroxide, calcium phosphate, etc., have low solubility and are highly irritating to the gastrointestinal tract.
For people with atrophic gastritis and the elderly who have reduced gastric acid secretion, organic calcium acid products such as calcium citrate are recommended. If calcium carbonate is used, it is recommended to take small doses several times, and then take some juice, vinegar and vitamin C tablets.
Exercise is an irreplaceable bone-building measure
The physiological mechanism of the human body is to use and retreat. It only pays attention to diet and nutritional supplements, but ignores the irreplaceable role of exercise in bone health. Even a large amount of calcium supplementation will not help. Exercise can pull muscles and bones together, strongly stimulate bones, strengthen blood circulation and metabolism, reduce calcium loss, delay bone aging, and help the body absorb calcium. Weight-bearing exercise, jumping exercise, and running and striding are all good for bone health.
Regular physical examination, pay attention to prevent falls
Peri- menopausal women and people over 60 years of age are advised to regularly monitor bone density in order to detect osteoporosis as early as possible, strengthen their own and environmental protection measures, prevent falls, and pay attention to whether there are diseases and drugs that increase the risk of falling.
All in all, calcium supplementation is a long-term task. With us forever, each of us should make calcium. Don’t wait until osteoporosis to think of it. Calcium supplementation is a multi-channel behavior. It is not a narrow point of calcium. Tablets, but a general term for diet, exercise, light, and nutritional supplements, each person should develop a calcium supplement program according to their own conditions. Start now, follow this article, develop a correct lifestyle and pay attention to bone health. May the years be quiet and the time is not old.