If you sneeze, you will have a fracture. Don’t underestimate its importance. Recently, I saw such news that a woman broke her lumbar vertebra after sneeze. It’s incredible? After checking the results, the doctor said it was commonplace because of osteoporosis. When it comes to os

You will have a fracture if you sneeze. Don’t underestimate its importance. Recently, I saw such news. A woman sneeze lumbar fracture if she lumbar spine . Is it amazing? After checking the results, the doctor said that it was common to me because of osteoporosis and . When it comes to osteoporosis, he inevitably talked about the issue of calcium

calcium supplementation is very important, and everyone must know it. But in many people's perception, calcium supplementation is just a matter for children, and adults do not need calcium supplementation

, but is this true? We were around 35 years old. bone mass has reached its peak. As we grow older, bone calcium is losing rapidly. This is why the older we are, the higher the risk of osteoporosis

Before the age of 35, it was the time to keep saving money in the bone bank. Even if we miss the best time to save money, we will not stop the loss in time. Therefore, calcium supplementation is not just a matter for children. When it comes to calcium supplementation, it is definitely inseparable from the question of how much to supplement

How much calcium should be supplemented?

According to " Chinese Resident Dietary Nutrient Intake ", the demand for calcium is different at different ages. Although residents' living standards have improved, the survey results show that China's average dietary calcium intake is less than 400 mg per day, which is basically less than half of the recommended calcium intake every day. Therefore, many people have a huge gap in calcium intake. It is really necessary to supplement calcium in time

, especially smokers, people who are lactose intolerant milk allergies, vegetarians, family genetic messengers of osteoporosis, men over 70 years old, women during menopause, and teenagers should be more important groups for calcium supplementation

How to supplement calcium?

1. Increase dietary calcium intake

First, the first thing to do is to increase the intake of calcium-containing foods in the diet, such as dairy products, milk, yogurt, cheese and other soy products, green vegetables, rapeseed, cabbage , mustard , kale , etc., which is what we often say, the three musketeers should eat more

Recommend adults drink 300 ml of milk every day

Eat half a pound of green leafy vegetables every day

Pay attention to when eating green leafy vegetables, because green leafy vegetables contain a certain amount of oxalic acid, so you must blanch it first and remove most of the oxalic acid to help the absorption of calcium

Try to eat more beans and bean products as much as possible every day 25g~1 00

In addition, foods like black sesame paste, shrimp skin, some seafood, etc., although they eat less daily, they are also very rich in calcium. You can also choose to consume more

In addition, the diet should be especially important. carbonated beverages , sweet drinks, strong tea, coffee, high-salt diet, etc. will affect the absorption of calcium, so you should pay attention to eating less

2. Choose calcium supplements correctly

When it is difficult to ensure calcium intake in the diet, we can use calcium supplements to directly supplement calcium

. It should be clear that calcium supplementation does not mean being absorbed, and calcium supplementation is also an absorption rate

. The choice of calcium tablets should be combined with calcium content and calcium absorption rate.

The most calcium on the market is calcium carbonate. Although the calcium content is very high, it is recommended that you choose carefully, especially those who have poor stomach and intestines, secrete too little gastric acid, indigestion or take antacid drugs for a long time. It is easy to cause bloating, indigestion, and constipation. Because calcium carbonate digestion requires a lot of stomach acid, it will increase the burden on the stomach and intestines.

recommends that you choose some natural calcium, such as seaweed calcium , milk calcium, etc., which is richer in nutrition and easier to absorb and utilize. In addition, it is best to take it in several times when supplementing calcium, and the absorption effect is better. Don’t supplement too much calcium at one time

3. Vitamins that help calcium absorption

We all know that calcium is a good partner vitamin D, so we should also increase outdoor activities in daily life and bask in the sun more. Supplementing vitamin D when necessary is also beneficial to calcium absorption

There is also a vitamin K, also known as calcium carrying, which is also a good partner for calcium. It can participate in the formation of bones, allowing calcium to fully utilize it in the bones, and promoting bone health

Vitamin K is present in dark green vegetables, soybean oil, and meat. Intestinal bacteria can also help make it, so eating more green leafy vegetables, fruits and vegetables, and keeping intestinal bacterial groups healthy is also very important

So if you want to avoid suffering after you get old and prevent osteoporosis, now start saving money in the bone bank, save early and get early!