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Six precautions for elderly calcium supplements in winter

文章来源 时间:2020-05-09 浏览:397

Old people are prone to osteoporosis, so calcium supplementation should be done normally, so how can old people supplement calcium in winter? what should I be careful of?


1. Six notices for elderly calcium supplement in winter

1. Calcium supplementation alone does not necessarily strengthen bones

Strong bones require not only calcium, but also nutrients such as protein, magnesium, manganese, zinc, and copper. In addition to the calcium supplementation of the human body, the addition of appropriate amounts of protein and other minerals is also necessary for bone health. The metabolism, physiological functions and needs of minerals in the body are interconnected and influence each other. Although calcium has the greatest effect, the role of other mineral elements cannot be ignored. In addition, more sun exposure and more exercise are of great benefit to the promotion of bone health. Appropriately "accommodating" ultraviolet rays in sunlight can promote vitamin D synthesis and strengthen the absorption of calcium in the intestine; exercise can activate osteoblasts and promote bone formation.

2. Calcium supplementation cannot drink only one glass of milk every day

"A cup of milk is a strong nation", milk is indeed a source of high-quality calcium, but a cup of milk is not enough to meet the body's calcium needs. The Chinese Nutrition Society recommends that people should pay more attention to calcium-rich foods in their daily diet, such as milk and milk products, beans and their products, sesame, shrimp skin, etc., and add some high-quality calcium nutritional supplements as appropriate. It provides you with sufficient calcium, and also adds important trace elements such as magnesium, zinc, copper, and manganese, which are helpful for bone health, to help you get more balanced nutrition.

3. Calcium supplementation when young

On the contrary, it was the golden age of calcium supplementation when young! Calcium in human bones is like savings. In general, 90% of bone mass accumulation is completed before the age of 20, 10% is completed between the ages of 20-30, and peaks around the age of 30. Before the bone reaches the peak of bone density, bone metabolism is very strong. The ingested calcium will be quickly absorbed into the bone and precipitated. The bone is formed quickly, the bone calcium content is high, and the bone is the strongest.

4. Make up calcium and forget vinegar

The best way to supplement calcium is to ingest it from food. Foods rich in calcium include milk, eggs, pork bone soup, fish and shrimp, soybeans, radish tassels, celery, leeks, etc. However, do n’t forget to be jealous when calcium is supplemented. Someone has done such an experiment. The rats caused by osteoporosis are divided into ordinary food group and jealous food group (the same calcium intake). The results showed that the bone strength of rats in the jealous food group increased significantly. Because vinegar can react with calcium in food to produce calcium acetate that is soluble in water and easily absorbed by the body. Therefore, it is recommended to add some vinegar to food, such as eating sweet and sour pork ribs, sweet and sour fish, etc.

5. Pay attention to the proportion of calcium and phosphorus in food

The absorption and utilization of calcium in the human body are also often affected by other ingredients. What affects the absorption and utilization of calcium is the proportion of calcium and phosphorus. When the ratio of calcium to phosphorus is 1: 1 to 1: 2, the absorption rate of calcium is the highest. In food, the ratio of calcium to phosphorus is within the range of aquatic products, so calcium supplementation should eat more aquatic products.

6. It is advisable to add calcium at night

Because patients need calcium most at night, and they are most easily absorbed. Because I do n’t go into food at night, I still need a certain amount of calcium in the human blood. At this time, I can only obtain it from the only calcium-containing part of the body-bones; , Calcium intake before going to bed can be quickly absorbed.



3. The most suitable calcium supplement food for the elderly

1. Milk

Half a catty of milk, containing 300 mg of calcium, also contains a variety of amino acids, lactic acid, minerals and vitamins to promote calcium digestion and absorption. And the calcium in milk is easier for human body to absorb, so milk should be the main food for daily calcium supplementation. Other dairy products such as yogurt, cheese, and milk tablets are good sources of calcium.

2. Soy products

Soybeans are high-protein foods with high calcium content. 500 grams of soybean milk contains 120 milligrams of calcium, 150 grams of tofu contains 500 milligrams of calcium, and other soy products are also good products for calcium supplementation. In addition, experts from the Changchun Orthopedics Hospital remind you that soy milk needs to be boiled repeatedly 7 times before it can be consumed. Tofu is not to be eaten with certain vegetables, such as spinach. Spinach contains oxalic acid, which can combine with calcium to form calcium oxalate conjugates, which hinders the body's absorption of calcium, so tofu and other soy products should not be cooked with spinach. However, if soy products are cooked with meat, they will be delicious and nutritious.

3. Kelp and shrimp skin

Kelp and shrimp skin are high-calcium seafood. You can make up to 300 mg of calcium by eating 25 grams a day. And they also reduce blood lipids and prevent atherosclerosis.

Kelp is cooked with meat or cooked with cold salad, it is a good food. Shrimp skin has a higher calcium content, 25 grams of shrimp skin contains 500 milligrams of calcium, so using shrimp skin for soup or filling is a good choice for daily calcium supplementation.

4. Animal bones

More than 80% of animal bones are calcium, but they are insoluble in water and difficult to absorb. Therefore, they can be crushed in advance when they are made into food, and slowly cooked with vinegar after adding vinegar. Remove slick oil when eating, and put some vegetables to make a delicious fresh soup.

Friendly reminder: Fish bones can also be calcium supplemented, but pay attention to choose the appropriate method. Dried fried fish and braised crispy fish can make the fish bones softer, more convenient for calcium absorption, and can be eaten directly.

5. Vegetables

There are also many high-calcium varieties in vegetables. 100 grams of Potherb Mustard contains 230 milligrams of calcium; Chinese cabbage, rape, fennel, coriander, celery, etc. also have a calcium content of about 150 milligrams per 100 grams.

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