According to the survey, the average daily calcium intake of Chinese is 338 mg, far below the nutritional standard, and the number of people with insufficient calcium intake is as high as 96%.
The consequence of insufficient calcium intake is that it is easy to develop osteoporosis, which is a common bone disease with no obvious symptoms in the early stage, but with the further development of the disease, problems such as joint pain, spinal deformation, and easy fractures will gradually appear, and the disability rate is extremely high, which has a great negative impact on the physical health and quality of life of patients.
If you want to prevent osteoporosis, you must supplement the body with calcium, when it comes to calcium supplementation, many people first think of eating cartilage, drinking bone broth, and longing to supplement the shape with form.
But in fact, eating cartilage and drinking bone broth is not very efficient in calcium supplementation, because the calcium in animal bones is macromolecule, which is difficult to be effectively absorbed by the human body. If you want to supplement calcium correctly, you may wish to eat more of the following three foods in your daily diet, which are cheap and highly efficient.
1. Dairy products
As we all know, the best calcium supplements are dairy products, including pure milk, yogurt and cheese, which contain a lot of calcium, and they are all small molecules of calcium, which can be well absorbed and utilized by the body.
For example, every 100 ml of milk contains 104 mg of calcium, and drinking a bottle of boxed milk every day can replenish the body with about 300 mg of calcium, while yogurt and cheese have higher calcium content due to processing.
Therefore, it is best for friends who need calcium supplements to drink a glass of milk every day, buy some snacks such as dried cheese, and eat a little when they are a little hungry between meals, which can not only fill their stomachs, relieve hunger, but also replenish calcium to the body.
2. Soy products
Some people have lactose discomfort, as soon as they drink milk, they will have bloating, abdominal pain, diarrhea and other problems, and it is difficult to supplement calcium to the body by drinking milk, so such people can choose to eat soy products to supplement calcium.
Because soybeans are known as vegetarian milk, they are not only rich in protein, but also have a very high calcium content.
Moreover, after soybeans are made into soy milk, tofu, tofu skin, thousand zhang and other soy products, the calcium content will be further increased, and it is more convenient for the human body to absorb and utilize. Therefore, friends who have calcium supplementation needs and are not suitable for drinking milk may wish to eat more soy products, drink a cup of hot soy milk for breakfast, and eat a piece of tofu for dinner to meet the body's demand for calcium.
3. Green vegetables
It is estimated that every 100 grams of green leafy vegetables contain more calcium than dairy products, and the darker the color, the higher the calcium content, the better the calcium supplementation effect, for example, the calcium content of Chinese cabbage is higher than that of Chinese cabbage.
It is recommended that everyone eat about a pound of green leafy vegetables every day, and if it is difficult to do, at least about 300 grams should be eaten to ensure calcium intake.
Many young people think that osteoporosis is something that only middle-aged and elderly people over 50 years old need to pay attention to, in fact, when people are 30 years old, bone mass reaches the highest point, and then begins to decrease year by year.
Therefore, whether it is a teenager who needs to grow taller, a young person who is in full strength, or a middle-aged and elderly person who is entering old age, you should pay attention to calcium supplementation for the body. If you want to effectively supplement calcium, you may wish to eat more dairy products, soy products, and green vegetables in your usual diet, which are simple and easy to obtain, and can well replenish calcium to the body.