Milk contains a lot of calcium, so many children or middle-aged and elderly people will choose to drink milk to supplement calcium. But many people find that they drink milk every day tomorrow, but they still have symptoms such as osteoporosis and bone degeneration
First of all, it should be clear that a glass of 250 ml of milk contains about 200 to 300 mg of calcium, and the calcium requirement of people over 50 years old is about 1000 mg a day, and the calcium requirement is even greater for people who are postmenopausal and diagnosed with osteoporosis, reaching 1200 mg. Therefore, although milk is calcium supplemented, one glass a day is far from enough.
In the daily diet, many foods are rich in calcium, and you can start with three meals a day to supplement calcium scientifically and reasonably. The simple and easy-to-remember "3+1" calcium supplementation method is a good choice.
3" is 3 servings of food, a cup of milk or yogurt, about half a catty of dark green vegetables, about half a catty of soy products, the calcium content of each of the above foods is about 300 mg, if you add a little nuts or aquatic products, there are these four types of high-calcium foods, and the daily calcium requirement of 1000 mg can easily reach the standard.
1 is vitamin D, which is inseparable from vitamin D if you want the calcium you eat to be effectively absorbed and precipitated into the bones. Deep-sea fish, egg yolks, animal livers, etc. are rich in vitamin D, so you can eat a little more. In addition, get proper sun exposure every day to allow the body to synthesize vitamin D on its own, and for people who cannot regularly bask in the sun outdoors, take additional vitamin D supplements.
In addition to the above calcium tips, it is equally important to keep your diet low in salt and protein. At the same time, it is necessary to quit smoking, limit alcohol, and avoid excessive consumption of coffee and carbonated drinks. Consistent exercise, such as aerobic activities such as walking, jogging, tai chi, yoga, dancing and table tennis, and adding some weight-bearing strength training can strengthen muscles and bones.
All in all, lifestyle modification is the first step, and for people who have already experienced osteopenia or osteoporosis, they also need to combine basic bone health drugs and anti-osteoporosis drugs to make their bones healthier.
Tips: Seven common "natural calcium tablets".
Milk. In the eyes of the public, the "king of calcium supplementation" and "calcium supplementation expert" contain about 104 mg of calcium per 100 grams of milk, and it is recommended to consume 300 to 400 ml of milk or dairy products with equivalent protein content per day.
Shrimp. There is about 992 mg of calcium per 100 grams of shrimp skin, which is far more than the calcium content of milk. In order to prolong the shelf life, merchants will add a lot of salt when making shrimp skin, and try to choose unsalted shrimp skin.
Loach. Loach has a very high calcium content and is the champion of calcium supplementation for fish. Each 100 grams of loach contains about 299 mg of calcium. Loaches are also rich in vitamin D, which can promote the body's absorption of calcium.
Rapeseed. Canola is a common leafy green vegetable that is sold almost all year round. Canola contains 140 mg of calcium per 100 grams. In addition, rape also contains a lot of vitamin K, which helps to promote the body's absorption of calcium. When eating rape, you can blanch it with boiling water before cooking, so that the calcium it contains is more easily absorbed by the body.
Sesame. Tahini is a very common food on the table, with about 1057 milligrams of calcium per 100 grams of tahini, which is about ten times that of milk.
Black beans. Black beans are known as the "king of beans" and are also a relatively common food. The calcium content in black beans is about 224 mg per 100 grams.
Soybean. The calcium content in soybeans is about 215 mg per 100 grams, which is comparable to black beans. In daily life, soy milk, tofu, dried tofu and other soy products can be consumed.
Author: Wang Tao.
Text: Wang Tao (General Medicine Doctor, Pudong New Area People's Hospital) Photo: Wen Wei Po Materials**Editor: Li Chenyan Editor-in-charge: Tang Wenjia.
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