With the increase of age, the metabolism of middle-aged and elderly people gradually slows down, the digestive function weakens, and the demand for calcium also increases relatively. Calcium deficiency and consequent disorders of calcium metabolism in the human body are one of the main causes of aging and aging.
The safest and most effective way to supplement calcium is to increase calcium intake in the daily diet, and food calcium supplementation is safer than drug calcium supplementation, and will not cause excessive blood calcium.
Some home-cooked dishes are real calcium supplement masters, and these dishes are precisely because of the science of collocation that they can play a good calcium supplementation effect.
1. Tofu stewed fish
Calcium supplementation is a perfect match for bone
Tofu is a well-known high-calcium food, as long as you eat 200 grams of tofu, you can meet one-third of the daily calcium requirement, more than drinking half a kilogram of milk.
The abundance of vitamin D in fish meat can enhance the body's absorption of calcium. Therefore, tofu stewed fish is not only delicious, but also a perfect match for calcium supplementation and bone.
2: Stir with spinach with tahini
Perfect for calcium cold dishes
Tahini is a "treasure trove" of calcium, containing 870 mg of calcium per 100 grams, higher than beans and vegetables.
The vitamin K rich in spinach is the forming element of bone calcium, if you increase vitamin K while supplementing calcium, you can greatly improve the effect of calcium supplementation and promote calcium deposition in the bones.
Sesame sauce mixed with spinach, fragrant but not greasy, is the perfect calcium cold dish.
3: Scrambled eggs with green peppers
Increases the absorption rate of calcium
Eggs contain high-quality protein, its calcium content is also high, and green peppers are rich in vitamin C, the two are fried together, not only beautiful color, but also improve the absorption rate of calcium.
4. Seaweed bamboo soup
The perfect combination of calcium supplementation and bone strengthening
Calcium and magnesium are like twins, always appearing in pairs, and when the ratio of calcium to magnesium is 2:1, it is most conducive to the absorption and utilization of calcium.
Tofu bamboo is one of the calcium-rich soy products, and seaweed is known as the "treasure house of magnesium", and the two boil soup together, which can be described as the perfect combination of calcium supplementation and bone.
5. Vinegar slip small rapeseed
Promotes the absorption and utilization of calcium
Many leafy greens are not inferior in calcium supplementation, among which the calcium content of small rapeseed exceeds that of milk of the same weight.
Vinegar is conducive to changing calcium from insoluble state to soluble state, and promotes the absorption and utilization of calcium. In addition, small rapeseed also contains a large number of minerals and vitamin K that help calcium absorption.
6: Stewed pork trotters with soybeans
Promotes calcium deposition and absorption
Soybeans are rich in calcium, and pig trotters are rich in collagen, which can be used as a skeleton for calcium deposition, which is more conducive to the absorption of calcium in soybeans.
It should be reminded that the saturated fat content in pig trotters is high and should not be eaten often.
Calcium is very important for everyone. Calcium supplementation for middle-aged and elderly people must avoid a misunderstanding in order to ensure good health.
Calcium supplementation myth: the more calcium supplementation, the better
Many elderly people mistakenly believe that the more calcium is replenished and absorbed, the more bones are formed, but this is not the case.
Usually, the elderly over the age of 60 need to consume 800 mg of calcium per day, and excessive calcium supplementation cannot become bones, but will cause complications and endanger the health of the elderly.
Calcium is absorbed by people in this way: calcium is absorbed through the gastrointestinal tract, enters the bloodstream, forms blood calcium (that is, the content of calcium in the blood), and then through bone metabolism, the blood calcium is deposited with calcium salts to form bones.
It's not that the more calcium you eat, the more bones you form. The amount of calcium in the blood must be maintained at a certain level, too much or too little.
Excessive calcium supplementation, the blood calcium content is too high, can lead to hypercalcemia, and can cause complications, such as kidney stones, vascular calcification and so on.
To avoid this misunderstanding, the best choice is to supplement calcium in food, and the above home-cooked dishes as a source of calcium supplementation will not cause calcium overdose.
In addition, basking in the sun is also crucial for the absorption of calcium Oh, I believe that after reading the above, middle-aged and elderly friends have a certain understanding of how to correctly supplement calcium, right?
Calcium is very important to our human body, so let's put these home-cooked dishes on your table
Source According to Yangshengtang (Image source network)