calcium supplementation almost runs through many people's lives - in order to grow taller, to supplement calcium in middle age, to preserve bone mass, to fight osteoporosis must supplement calcium ~
But there are many rumors about calcium supplementation in life. Fat people need calcium supplementation more than thin people? Taking calcium tablets before going to bed can prevent leg cramps... Is it true or false? Let’s take a look with Coco today
. Fat people need calcium supplements more than thin people?
【Wrong】
Thin people are more likely to have osteoporosis and cause fractures. Because fat people have more fat in the body, and fat is estrogen and vitamin D storage tissue , which is more conducive to fighting osteoporosis. Moreover, if you fall, fat has a certain protective effect on the bones , which is not easy to cause fractures.
Generally, the thicker the bones, the larger the bone mass, and the lower the risk of calcium deficiency and fractures . You can use the thumb and middle finger of one hand to surround the wrist of the other hand. If the thumb can touch the middle finger, it means that the bones are thinner and the risk of calcium deficiency may be higher.
2. Can taking calcium tablets before going to bed prevent leg cramps?
[Incompletely correct]
Oral Calcium agent 2.5 hours , the blood calcium level will return to before calcium supplementation, so taking calcium tablets before going to bed may not prevent leg cramps at night.
Taking calcium tablets before going to bed may have hidden dangers, because after the blood calcium increases, the body helps excrete calcium through urine. If you do not urinate at night, the calcium content in the kidneys is high, which is easy to form Kidney stones .
Usually, should regulate calcium supplementation to keep blood calcium within the normal range. It is recommended that middle-aged and elderly people choose with or with half an hour after meals. The sugar and fat in the food help calcium absorption.
3. Do young people do not need calcium supplementation?
[Incorrect]
Expert once met a 17-year-old girl who neither eats meat and drinks milk, does not like exercise or bask in the sun. Later, she developed hunchback, bone pain, etc. After medical examination, she found that the bone mass of has decreased.
is visible, Each age group needs to supplement calcium . Adults need to consume 800mg calcium every day. If you eat a reasonable diet, exercise properly, and bask in the sun, you generally don’t need additional supplements, but women should pay attention to calcium supplementation after 27 years old.
Because the human bone calcium content reaches its peak at 35-year-old and gradually decreases, 60-year-old bone calcium is lost 50% . Therefore, regardless of men and women, html should increase bone mass as much as possible before the age of 235 to reduce the risk of osteoporosis .
4. Can calcium deficiency be eaten?
[Correct]
Many snacks will add a lot of salt during the preparation process, and high salt will not only affect calcium absorption of in the intestines, but also cause calcium loss in excretion . Generally speaking, the kidneys excrete 1000 mg of salt, and will be accompanied by about 28 mg calcium. Therefore, long-term high salt may lead to calcium deficiency.
The recommended daily salt intake per person is 6g, while a plate of plums contains 10.5g of salt, a plate of pickled pepper chicken feet contains 5.6g of salt, and a small plate of melon seeds contains 6g of salt. When eating snacks, you must control the amount and reduce the intake of "invisible salt".
5. Which calcium tablets are the same?
[Wrong]
calcium tablets have different types, such as: calcium carbonate, active calcium , calcium lactate, etc. The calcium supplement effect of different calcium tablets is different .
Generally speaking, it is more recommended to calcium carbonate , because 40% are all calcium ion , which has a higher relative concentration and is easier to absorb. I don’t recommend calcium gluconate because it has a low calcium content. To supplement the 800mg of calcium required for a day, you may need to take a plate.
Elderly people need to consume 000~1200mg calcium every day. The survey found that the diet of elderly people in my country is less than 400mg, and it is recommended to follow the doctor's advice to supplement calcium.
Today's summary
There are many rumors about calcium supplements. We should not follow blindly. It is best to verify it from multiple sources, or consult a doctor nearby, otherwise there may be safety hazards and the result will be counterproductive.
Today's interactive topic
What other little knowledge do you know about calcium supplementation? Welcome to leave a message to express your opinion.
