It turns out that calcium supplement is so simple! These methods are very effective

The topic of calcium supplementation is old -fashioned, but there are still many misunderstandings for scientific calcium supplementation.

So what factors affect calcium absorption? How to choose food? What are the differences in calcium supplementation for people in different ages? Scientific calcium supplementation, the following points are effective ↓

01

A glass of milk supplement in the morning and evening, the strongest

the latest version of \”Chinese Resident Diet Guidelines\” recommended every day Eat 300-500 grams of milk and dairy products. According to the recommendation of the Chinese Nutrition Society, adults have 800 mg per day. Drink two glasses of milk (about 2 packs of 250 ml of pure milk) a day, and you can meet the two -thirds of the calcium intake demand.

Food supplement is the first choice of calcium supplement. If there is a lack of food supplement or digestion and absorption, consider drug supplement.

■ Drinking milk and calcium supplementation is enough.

Drinking milk or dairy products is more important. It is more important. There is no special requirement in time. However, for people who have a weak digestive function. For people who drink too much at a time, be careful not to drink on an empty stomach and try to drink a small amount of meals.

Middle -aged and elderly friends should not drink milk too late at night. You can drink it two hours before bedtime or drink during the day to avoid the increase in nighturia and affect sleep.

Do n’t forget to supplement VD (vitamin D) while supplementing calcium.

■ How to choose different kinds of milk?

From the perspective of calcium supplementation, there is not much difference in milk such as whole -fat, low -fat, and dehydrated. It is important to ensure that the intake is the key to effective calcium supplementation. It can be selected according to personal needs and health status.

Healthy people -under normal intake, whole fat, low fat, and dehydration are available. If the intake is more, such as reaching or more than 500 ml, consider choosing low fat or dehydration.

Patients with chronic diseases such as overweight or obesity, abnormal blood lipids, etc., or other people with controlling weight, blood lipids, etc. -recommend choosing low -fat or skimming.

■ What should I do if I can\’t drink milk?

At present, people who encounter a lot of milk allergies in clinical practice, or those who can\’t eat dairy products, can try to eat more calcium -containing foods, It mainly includes green leafy vegetables, soybean products (south tofu, northern tofu, dried tofu, etc.), nuts (cashews, sesame, etc.), seafood, sesame sauce, etc.

At the same time, if necessary, use supplements or drugs under the guidance of the doctor according to the actual situation.

02

Coffee rest assured to drink ️ refreshing without calcium

Coffee can increase the metabolism in the short term and increase the frequency and urine volume of urination, but it will not lead to it. Loss of a large amount of calcium. Studies have shown that a cup of coffee will roughly cause 2 to 3 mg of urine calcium.

■ How to drink coffee healthy?

Daily caffeine intake controls within 400 mg (about 2 to 2.5 cups of American coffee);

It is recommended to choose coffee drinks containing milk, mocha, etc.Products can effectively supplement calcium lost due to caffeine intake.

03

Ten bowls of bone soup are not enough

The calcium content in 100 ml of bone soup is only 2 ~ 3 mg. The calcium content in the bone soup is very low, mainly because the combination of calcium and phosphorus in the bone forms a hydroxylhhelite. This is an insoluble substance that is difficult to dissolve during the cooking process.

The white substances in bone soup are not calcium, but saturated fatty acids and purine. Excessive drinking can cause obesity, increased blood lipids, and high uric acid.

It turns out that calcium supplement is so simple! These methods are very effective

■ Can I promote calcium dissolution with vinegar?

The vinegar in the bone soup can only dissolve a small amount of calcium, but the total amount is still limited. Compared with milk at the same volume, the calcium content is less than one tenth of it.

■ Can you add some shrimp skin to the bone soup?

Shrimp skin contains high calcium content, but its absorption rate is low, and the gap between milk is obvious than milk. And the amount of shrimp skin sprinkled during soup is very small, and the calcium supplement effect is limited.

04

When should I start calcium supplement?

Calcium supplementation runs through the life, and the bone mass of the human body will reach its peak at the age of 30. The earlier paying attention to calcium supplement, the higher the peak bone volume, the lower the risk of osteoporosis when you are old.

It turns out that calcium supplement is so simple! These methods are very effective

■ More attention to calcium than men. Harmonize Bone loss is faster and more expenditure during menopamentals. Therefore, calcium should be paid more attention to calcium supplement.

■ At the age, what should I do if I suspect that the osteoporosis is loose?

If you have symptoms such as shortness of height, waist and back pain, or discovering the bone density of the physical examination, you must pay attention to it, and the medical treatment will be further confirmed in time. After clearing the diagnosis, we must treat the doctor\’s advice through diet, supplements, or drugs, and at the same time, with the necessary exercise to enhance muscle strength and bone quality.

How to choose calcium tablets?

Most people -calcium carbonate;

People with insufficient digestive ability, constipation and other basic medical history -calcium glucose, calcium lactate, etc.

Comprehensive: CCTV News, CCTV Health Road

Source: Heilongjiang Daily

本站内容及图片来自网络,版权归原作者所有,内容仅供读者参考,不承担相关法律责任,如有侵犯请联系我们:609448834

Like (0)
华夏门网的头像华夏门网
Previous 2025年1月31日
Next 2025年1月31日

相关推荐

  • 中国6大区【十大门窗品牌】推荐分享,收藏榜单

    大家在定制门窗的时候最在乎的是什么?想必除了价格就是品牌了吧?随着生活水平的提高无论是旧窗换新窗,还是新房子装修大部分人都比较在意品质和性能,当然对于服务体验感追求也越来越高,所以每个地区都涌现一批比较有代表性的门窗品牌,据不完全统计国内在册门窗厂家高达3W+,哪些才是值得我们去了解的品牌?今天就以区域形式给大家分享一下各个地区比较活跃的品牌。 华南地区大众…

    门窗安装 2024年5月29日
    1400
  • 門窗品牌排行榜(消費者推薦)

    在市場上,門窗品牌的競爭非常激烈,各個品牌都希望能夠在消費者心中樹立良好的形象與口碑。在眾多品牌中,有一些因其卓越的品質和服務而脫穎而出,成為瞭消費者的首選。 新豪軒門窗 新豪軒門窗以其現代化的設計和高質量的材料而著稱,深受消費者的喜愛。該品牌致力於創新,不斷推出符合市場需求的新產品,以滿足不同客戶的個性化需求。 皇派門窗 皇派門窗以其精湛的工藝和優質的售後…

    门窗安装 2024年11月16日
    20
  • Home elevator installation: there are many doorways, insiders will give you an in-depth understanding

    With the improvement of modern living standards, more and more families are beginning to consider installing home elevators to improve the convenience and comfort of living. Howeve…

    门窗安装 2025年1月2日
    00
  • 门窗十大品牌排行榜前十强

    国内门窗行业璀璨夺目,精英品牌竞相绽放,以下是精心遴选的门窗排行榜前十强,每一品牌皆以匠心独运,引领行业风尚: 1. 简纳斯门窗:如同艺术殿堂中的璀璨明珠,简纳斯门窗以其简约而不失高雅的设计语言,融合先进工艺与环保材料,为每一个家量身定制光影与安全的完美平衡。 2. 新豪轩门窗:作为行业创新的领航者,新豪轩门窗以科技为翼,不仅注重产品的隔音隔热性能,更在智能…

    门窗安装 2024年8月3日
    30
  • 2024年中國門窗產業現狀及發展趨勢研究報告(智研咨詢發佈)

    在當今這個信息爆炸的時代,如何精準把握市場動態,洞悉行業趨勢,成為企業和投資者共同關註的焦點。為此,智研咨詢分析團隊傾力打造的《2024-2030年中國門窗行業市場運行狀況及投資潛力研究報告》,旨在為各界精英提供最具研判性和實用性的行業分析。 本報告匯聚瞭智研咨詢研究團隊的集體智慧,結合國內外權威數據,深入剖析瞭門窗行業的發展現狀、競爭格局以及未來趨勢。我們…

    门窗安装 2024年8月26日
    70

联系我们

400-800-8888

在线咨询: QQ交谈

邮件:[email protected]

工作时间:周一至周五,9:30-18:30,节假日休息

关注微信