Keeping people young is hydrating cells, while youthful bones are calcium supplements!
However, when people reach middle age, the organ tissues and bones of the body begin to have various problems, and the size of the body is constantly sick, and people have to serve the old. But do we just see that we don't even need help to cross the street? So it is imperative to supplement calcium in the summer! Next, let's take stock of the 4 major "calcium supplements", the following ranking is not in any order!
The first is milk
To be honest, the nutrients of milk have been thoroughly explained, but in case some people don't understand, let's talk about it. Milk is rich in calcium, every 100g of milk has about 110mg of calcium, it can be said that it is the first calcium supplement. And in addition to being rich in calcium, there is also a lot of protein, long-term drinking of milk can prevent osteoporosis, but also anti-aging, improve human immunity. However, milk can not be drunk indiscriminately, for lactose intolerance or allergy is recommended not to drink milk, so as to avoid abdominal pain, diarrhea, nausea and vomiting and other problems. So at this time, the benefits of soy milk are displayed.
The second is soy milk and soy products
Soy milk does not contain lactose, and there is no fat, it is similar to the nutritional composition of milk, and it has one more dietary fiber than milk. The human body's intake of dietary fiber can help gastrointestinal peristalsis and accelerate the process of food digestion and decomposition. The calcium content of 100g soy milk is 10mg.
The third is dark green vegetables
Some vegetables are darker in color, such as mustard greens, leeks, broccoli, spinach, cabbage, etc. are calcium-containing households, and milk is not less than more. For example, amaranth has 178mg of calcium per 100g of amaranth, even more than milk, so it is highly recommended. But here's a tip: It's best to blanch the dark green vegetables before cooking, remove the oxalate from the vegetables, and then start cooking. This is because oxalate will hinder the body's absorption of calcium, and only by removing it can calcium be safely absorbed by the body.
The fourth is tahini
Tahini is also a very common nutritional ingredient, with high health value, and tahini is a product of artificial extraction and processing, and the nutrients in it are higher than natural ingredients. However, it is precisely because of the small amount of tahini and high nutrition, so the intake of tahini should also be controlled in the appropriate range, not greedy, so as not to overnourish, resulting in obesity.
The above 4 kinds of calcium-containing foods are very common in daily life, and do not require everyone to bother to buy from other channels, which is very convenient. For other calcium supplement nutrition misunderstandings, we should also understand. That is, bone broth and shrimp skin do not supplement calcium. This is because the calcium in the bone broth is insoluble in water, and the calcium of the shrimp skin cannot be absorbed by the human body, and the calcium supplement effect is about equal to 0.
Although calcium supplementation is good, it should also be appropriate, and blind calcium supplementation should be avoided to prevent the formation of hypercalcemia
The body supplements too much calcium, which will lead to an increase in the content of calcium ions in the blood, and calcium ions will be warmed up when there is nowhere to go, resulting in calcium deposits scattered throughout the body such as liver, kidneys, pancreas, etc., which will cause dizziness, nausea and vomiting, limb weakness, lack of concentration, neurasthenia and other symptoms in the long run. The most frightening thing is that calcium deposits stay in the blood vessels to form plaques, resulting in narrowing of blood vessels, poor circulation of blood vessels, and eventually atherosclerosis, increasing the risk of cardiovascular disease. If the worst is expected, hypercalcemia is likely to lead to cerebral infarction, cerebral hemorrhage, myocardial infarction, etc.
Calcium supplementation is very important, but in general rationality, as long as you maintain nutritional balance and often go out to exercise, the problem of calcium deficiency generally does not occur. However, for the following 3 categories of people, it is still recommended to supplement calcium.
Elderly and menopausal women
The elderly need calcium supplementation, and everyone must be very clear. But menopausal women want to supplement calcium, and everyone certainly has no concept. Women who have already been menopausal have a decline in ovarian function, which can lead to an imbalance in estrogen levels. Estrogen has a great effect on human metabolism, and it is also involved in the body's absorption of calcium engineering, so the loss of estrogen, menopausal women are prone to osteoporosis, so calcium supplementation is particularly important.
People who are bedridden for a long time
In a person who has been bedridden for a long time, his skeletal joints cannot function properly. This is because when the human body is active, the bones secrete a substance called "joint fluid", which can relieve bone friction to prevent bone misalignment and pain. Long-term bed rest, calcium loss rate will also accelerate, if not in time to supplement, I am afraid that in bed to move will easily cause fractures.
Small children and pregnant women
Due to growth and development, children need to consume calcium to meet the needs of the body. Pregnant women or breastfeeding mothers, babies who are several months old need to obtain nutrients and calcium from breast milk, so insufficient milk secretion will also affect the baby. Mothers can also stew ginseng pork trotter soup to help secrete milk and regulate uterine blood.
Calcium supplementation is important, but maintaining normal calcium levels is the top priority, and for people with healthy bones, it is enough to spend more time in the sun. Sun exposure can help secrete vitamin D, VD can speed up calcium absorption, so sun exposure is the right way for ordinary people to supplement calcium.
Bibliography:
1. The more calcium supplementation, the better? Wrong be careful to make up for hypercalcemia. Guangming Network.2020-09-29
2. Vigilance: About 90% of the people in the mainland have seriously insufficient calcium intake, and bone health is worrying! People's Daily News.2013-08-16