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.

■ 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.

■ 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