As we age, many people will face problems such as weakness in the legs and feet, weak bones, and wheezing when walking, which is actually a manifestation of calcium deficiency in the body. Calcium supplementation is especially important for middle-aged and elderly people. Sufficient calcium can make the legs and feet stronger and the body strongerHealth, more energetic, but also to avoid the occurrence of some osteomalacia and other diseases. DietCalcium supplementationis the mostHealthmethods, not just drugs. This article will introduce four types that are suitable for middle-aged and elderly peopleCalcium supplementationfood, and offers delicious recommended pairings.
Rape, also known as Shanghai green, is a calcium-rich elementVegetables, which can be called ".Calcium supplementationLittle Ace". It contains up to 153 mg of calcium per 100 grams of small rape. Proper intake of small rape can meet the calcium intake required for a day, which is better than cow's milk. Middle-aged and elderly people eat more small rape, which can keep their legs and feet flexible and make their bodies moreHealth。The recommended practice is garlic rape, which is combined with small rapeGarlicStir-fried together, the garlic is fragrant, low-fat and delicious.
TahiniIt is a food made from sesame seeds, which has a delicate and smooth taste and is loved by people. And from the point of view of calcium content,TahiniIt is the real "calcium king". Per 100 gramsTahiniIt contains 1057 mg of calcium, which can supplement nutrients and improve the digestibility of nutrients, which is conducive to human absorption, making the legs and feet more powerful and the body moreHealth。The recommended way to eat is:TahiniMixSpinach, willTahiniwithSpinachWhen paired together, they not only enrich the taste of the food, but also complement each otherNutrition factsto improve the nutritional value of food. SpinachFresh and greasy, withTahiniThe pairing is delicious.
The small river shrimp is a small shrimp with a thin and soft shell. Although it is small in size, it is rich in nutrients, especially calcium. The calcium content of small river shrimp is as high as 325 mg per 100 grams, which is more than three times that of cow's milk. Proper consumption of small river shrimp can provide the body with rich calcium. The recommended recipe is sautéed river prawns with leeks, a simple home-cooked dish that is not only delicious but also high in nutrients.
TofuYesSoybeansFood products made by soaking, grinding, boiling pulp to remove slag, and adding coagulants. TofuAble to absorb fullySoybeansIn addition to being rich in protein, the content of calcium is also relatively high. Per 100 gramsTofuIt contains 138 mg of calcium, so it is called "plant-based meat". Middle-aged and elderly people eat in moderationTofuIt strengthens bones, provides essential nutrients to the body, and boosts the bodyHealth。RecommendedGastronomyYesTofuSteamed eggs, willTofuSteamed with eggs, there is less nutrient loss, the taste is delicious and favorable, which is conducive to the body's absorption.
ExceptDietCalcium supplementationIn addition, there are other ways to help middle-aged and elderly people supplement calcium, such as regular sun exposure can promote calcium absorption. In addition, it is done regularlyBone densityTests are also important, early detection and early prevention. Maintaining a relaxed mind, actively participating in outdoor activities, exercising, and improving metabolism also help with calcium absorption. In short, middle-aged and elderly people should seize the "first period" of bone nourishment, not only to drink milk, but also to eat some calcium-rich foods, so that the legs and feet have strength and the body is moreHealth