Shi Rui

The nutritional survey of the existing dietary structure in China shows that the calcium intake of residents is generally low, only about 50% of the recommended intake. Therefore, people need calcium, what foods that you usually eat can be calcium, how to eat the best, which groups need calcium, calcium supplement it will poison it?

Which foods can supplement calcium

In fact, many foods in daily life can be supplemented with calcium, such as milk and dairy products, beans, nuts, small fish and small shrimps that can be eaten together with bones, and some green vegetables.

Milk and dairy products: In our common calcium supplement products, milk and dairy products are the best, not only because of its rich calcium content, but also because it contains vitamin D, lactose, amino acids and other factors that promote calcium absorption, so The calcium absorption rate in milk is high. Each 100ml of milk contains about 104mg of calcium, so each person drinks 300ml of milk a day, about 300mg of calcium can be obtained, to meet the daily reference intake of adults for adults (adult calcium reference daily intake of 800mg/d) of 38%.

However, there are a large number of lactose intolerants in China. This group of people can choose low lactose milk and dairy products, such as: yogurt, cheese, low lactose milk and so on. Should also avoid fasting milk, should eat with the staple food, follow a small number of drinking principles, let the body slowly get used to make the body slowly increase lactase. However, when symptoms of intolerance, such as vomiting and diarrhea, are severe, stop drinking or reducing the dose.

Beans and soy products: Calcium supplementation is not a strong point for soybeans. Soybean itself has a low calcium content (191mg/100g), and it contains more oxalic acid, which has low calcium absorption and utilization. However, the reduction in oxalic acid and dietary fiber after processing into soy products has increased the calcium absorption and utilization of soy products. Soybean products in northern tofu and southern tofu have higher calcium content, and the best calcium supplement is tofu. But choose low-salt bean curd.

Shrimp: Shrimp is also a common calcium supplement. The shrimp skin contains a large amount of calcium and contains 991 mg of calcium per 100 g of shrimp skin. It can be said that the calcium content of shrimp is the highest in natural foods. 25 grams of shrimp can eat about 250 mg of calcium, equivalent to the calcium content of half a catty of milk. However, shrimps have a high salt content. Eating too much salt will ingest too much salt, but it will increase the risk of high blood pressure and obesity, not worth the candle. At present, there are shrimps that do not have salt on the market, and they can choose to avoid excessive salt intake.

Vegetables: The high calcium content of vegetables is: rape, shallot, broccoli, Chinese cabbage, leeks and so on. Before the food phase was very popular, when it comes to small onions and tofu can not eat together, it is because the oxalate in the onion will be combined with the calcium in tofu, affecting absorption. Although rumored, the effect of oxalate on calcium absorption cannot be ignored. Therefore, when cooking, first use water to remove most of oxalic acid and phytic acid.

These people need calcium

Children: Infant and young children are the most rapid growth periods. At 3 years old, the body weight can reach 3 to 4 times of the birth time. Therefore, the calcium requirement is very large in infants and young children. Although the physical growth of children is somewhat slower than before the age of 3, due to the increase in activity, opportunities for contact with the external environment are also increasing, the body structure is increasingly perfected, and the nervous system is gradually developed, so the consumption of various nutrients is also great. The demand for calcium has also increased. Adolescence is the second peak of your child's development. Giving your child enough calcium helps your child's development.

Woman: Calcium intake during pregnancy should meet the needs of two people. During pregnancy, children have a large demand for calcium. If the mother's intake is insufficient, it will be dissolved from the mother's bones for the needs of the child. Breast milk will give priority to calcium in the body, if the mother's intake of calcium is insufficient, will also use their own bone calcium; menopause women with reduced levels of estrogen, calcium absorption and utilization is reduced, it is prone to osteoporosis.

The elderly: The aging of the elderly body tissues, the energy of digestion and utilization of various nutrients are reduced, but also because of physical function causes the loss of some nutrients, exacerbate the occurrence of osteoporosis. Therefore, the elderly should pay more attention to calcium supplementation.

How to choose calcium supplement calcium

Calcium content: The Chinese Nutrition Society recommends adult daily calcium reference intake of 800-1000mg / d, the maximum tolerable dose of 2000mg. Some calcium products eat one day, then its calcium content per tablet should be high However, if one intakes so much calcium, the body's absorption rate will decrease. Therefore, it is recommended to take two or three times a day with low calcium.

Absorption rate of calcium preparations: Calcium supplementation is important, and absorption rate is more important. In general, the body will adjust the absorption according to the degree of lack of body, that is, lack of more absorption, but we must pay attention to whether our choice of calcium can be used by the body. Generally, calcium gluconate and calcium citrate have higher solubility than calcium lactate and calcium hydrogen phosphate. However, the most important factor is whether calcium supplementation is added to calcium supplement products.

Taking time: At night, the calcium content in the blood reaches the lowest level in the whole day, so calcium supplement before bedtime is particularly important, especially for the elderly and the developmental children.

Calcium overweight

Some people will cause stomach discomfort after taking large amounts of calcium, but it can be restored after drug withdrawal. Severe hypercalcemia can occur and may cause kidney stones. It can also cause constipation and affect the absorption of other nutrients. Therefore, it must be remembered in the calcium supplement: Chinese Nutrition Society recommended that the daily reference intake of calcium for adults is 800-1000mg/d, the special period can increase, but the body's highest tolerable amount of calcium is 2000mg, more than will appear Poisoning symptoms. (The author is a national secondary dietitian)

"Journal of China Science and Technology" (2013-07-12 18th Edition Health)

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