1-year-old Aunt Hou just retired. Due to her previous work, she was used to having a cup of coffee to wake up every day when she woke up.
When I woke up early to buy breakfast, I accidentally stepped on the banana peel and fell down. I lay on the ground and couldn't move for a while. After being sent to the hospital, the doctor found that she had mild bone mass. Loosen .
Aunt Hou is very puzzled. She has always attached great importance to her health, especially in terms of calcium supplementation. I drink a glass of milk every day, insist on taking calcium tablets before going to bed, and often go out to sunbathe for several hours. How can I still suffer from it? What about upper osteoporosis?
Many middle-aged and elderly people may have similar doubts. They obviously insist on supplementing calcium every day, so why are they still so easy to get osteoporosis?
1. Why do you still get osteoporosis by "supplementing calcium" every day?
Osteoporosis is a very common disease. According to statistics, among people over 50 years old in my country, there is an average of one in every seven men in Osteoporosis patients, and an average of one in every five women in 5 women. As the aging progresses, more and more patients with osteoporosis are expected to be.
Osteoporosis is a skeletal disease. It is affected by factors such as low bone mass, damage to bone tissue structure, and increased bone fragility, making it prone to fractures.
Because there are no obvious symptoms in the early stage of osteoporosis, it is called the "silent killer".
As the disease progresses, patients may have symptoms such as repeated back pain, pain all over the body, fatigue, leg cramps, hunchback, and shortening , and may also have symptoms such as fractures without trauma.
Some people are still targeted by osteoporosis every day. Why is this?
In fact, osteoporosis is divided into two types. One is primary osteoporosis, which is a natural decline caused by age.
Another type is secondary osteoporosis, which is related to long-term alcohol abuse, hormones, hyperthyroidism and other reasons. If you only supplement calcium but have bad behavioral habits, you still cannot prevent osteoporosis.
For example, excessive sun protection, sedentary, elderly women drinking a lot of coffee, long-term alcoholism, high-fat and high-protein diet, body mass index less than 19, like to drink high-sugar beverages, love to eat salty snacks and other bad habits will also accelerate calcium quality The loss of the disease must be avoided as much as possible in normal times.
2. Does shrimp skin actually not supplement calcium? What really supplements calcium is these foods
In daily life, many people not only drink milk and take calcium tablets to supplement calcium, but also use shrimp skin and bone soup to supplement calcium, but these methods are not reliable. If you want to supplement calcium, you should eat more of the following foods.
Although the shrimp skin contains a high calcium content, which can reach about 10 times that of milk of the same weight, the shrimp skin is too light and is generally less commonly placed during cooking, and the calcium absorption rate in the shrimp skin is very low.
Moreover, shrimp skin not only contains high calcium content, but also has high sodium content. If you put less, it is not conducive to calcium supplementation. If you put too much sodium, it will exceed the standard.
Similarly, bone soup does not actually supplement calcium. The calcium in bones is difficult to enter the soup, and the fat content is relatively high, which is not conducive to calcium absorption.
If you want to supplement calcium through diet therapy, it is better to eat more of the following foods. These foods are actually experts in calcium supplementation.
, milk, dairy products
Foods such as cheese, whole milk powder, yogurt, milk, etc. have a high calcium content, which can be said to be the best calcium supplement diet.
, beans, soy products
thousand pieces, dried tofu, soybeans, tofu and other soy products, the calcium content is also good, and proper consumption can also supplement calcium. The calcium content in aquatic products such as
, aquatic products
river shrimp, sea cucumber , black fish , oysters and other aquatic products is also OK.
, nut
fried hazelnut , black sesame, fried peanut kernel, fried almond and other nuts, not only can calcium content, but also can reduce low density Unsaturated fatty acid components of lipoprotein cholesterol can be eaten appropriately but not excessively.
, green leafy vegetables
amaranth , edamame, kale , rapeseed and other green leafy vegetables, containing calcium, potassium, vitamin C and other nutrients, and eat after cooking. It can promote the absorption and utilization of calcium.
However, the more calcium, the better. " Dietary Guidelines for Chinese Residents " points out that Adults should consume 800 mg of calcium every day, and the maximum should not exceed 2000 mg of per day. If you consume too much, it will instead Will bring health risk.
3. Improve calcium absorption, don’t ignore 2 things
Different groups seem to be supplementing calcium, but many people always have little effect in supplementing calcium. If you want to improve calcium absorption, there are two things you must not ignore. While supplementing calcium, we should avoid some calcium absorption in the diet and interfering with foods. Foods such as strong tea, carbonated beverage , high-salt diet, coffee and other foods may affect the absorption of calcium; green leafy vegetables Vegetable contains oxalic acid , Raw food may affect the absorption of calcium, and it is best to blanch it before eating it.
In addition, you must pay attention to the following two points in daily calcium supplementation.
, focus on nutrition, balanced exercise,
calcium supplementation, and supplement vitamin D and vitamin K, which also helps the absorption of calcium. You can eat more green leafy vegetables and sunbath more , etc.; in addition, regular and balanced sports.
, take calcium agent after meals best
Department of Pharmacy, First Affiliated Hospital of Guangzhou University of Traditional Chinese Medicine Supervisor pharmacist Su Fenli pointed out that is Taking calcium supplements after dinner is the best time to supplement calcium , at night The blood calcium content is the least, and the absorption rate of calcium supplementation is higher at this time.
Want to supplement calcium through shrimp skin and bone soup, but the calcium supplement effect is not good. It is best to eat more dairy products, soy products, aquatic products, nuts, green leafy vegetables and other foods. These foods are rich in calcium, and It also contains many other ingredients that are beneficial to the human body.
If you want to ensure better calcium supplementation, it is recommended to pay attention to nutrition while supplementing calcium. Taking calcium supplements after dinner is the best time.
Reference materials:
[1] "Enough calcium supplementation every day, do you still need osteoporosis? Many people are doing these 8 bad habits every day...》. Popular Science China. 2021-06-09
[2] "Super authoritative calcium supplement food rankings, you must not have imagined! Collect it now! 》. Medical Neurology Channel.2021-09-06
[3] "It is easy to supplement calcium and difficult to absorb it. If you don't understand these, it's a waste! Remember these points when supplementing calcium! 》.Health Times .2021-04-08
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