As we age, our body's need for calcium becomes more and more urgent. Calcium is used to maintain bonesHealthand as we age, the rate of calcium loss accelerates. InDaily dietMedium,Calcium supplementationIt has become even more important, and some foods can be the culprits of what we call the "calcium thief". This article will give you a detailed introduction to these four calcium-stealing foods, and will also recommend several high-calcium foods for you to help you in theCalcium supplementationThere are fewer detours on the road and bones are maintainedHealthwith strong.
1. YesOxalic acidFood:Oxalic acidIt combines with calcium to form an insoluble waterOxalic acidCalcium, which affects the absorption of calcium. Oxalic acidHigher contentVegetablesSuch as:SpinachCeleryDumplingsetc., should be ingested in moderation, and pay attention to the cooking method, reduceOxalic acidEffects on calcium.
2. Foods containing phytic acid: seeds, grains, legumes andNutscontains phytic acid, which affects the absorption of calcium. For people who like to eat these foods, the intake of phytic acid can be appropriately reduced, and it can be enriched with itVitaminsEating C together helps to reduce the effect of phytic acid on calcium absorption.
3. RichDietary fiberFood: Excessive intakeDietary fiberIt will speed up intestinal peristalsis and reduce the absorption rate of calcium. Therefore, inDaily diet, should be a reasonable matchDietary fiberto avoid affecting the absorption and utilization of calcium.
4. Fatty foods:Fatty acidsIt combines with calcium to form calcium salts that are insoluble in water, reducing the absorption rate of calcium. Therefore, inDietIt is necessary to control the intake of high-fat foods in moderation and maintain the balance of fat intake, which helps to maintain the normal metabolism of calcium.
Black fungus: RichProteins, phosphorus, iron and other nutrients, containing 375 mg of calcium per 100 grams. Black fungusNot only thatGastronomyDelicacies, stillCalcium supplementationGreat. Pair with ingredients such as:Stir-fried fungus with celeryNot only is it crispy, but it is also rich in nutrients, helping to replenish calcium and maintain bonesHealth
Dried tofu: RichProteinsLecithin, iron and other nutrients, containing 1019 mg of calcium per 100 grams. Dried tofuin the everydaylifeIt is common and easy to get started with, and it is suitable as a suitable personCalcium supplementationOne of the ingredients. There are various ways to cook it, such as stir-fryingDried tofuIt's easy to learn, it's delicious, yesCalcium supplementationGood choice.
3. Tahini: The calcium content is extremely high, containing 1170 mg of calcium per 100 grams. Tahini in ChinaGastronomyIt is not only delicious but also excellentCalcium supplementationIngredients. Serve with noodles such as:Mix with tahiniThe noodles are rich in taste and balanced in nutrition, helping to replenish calcium.
in the everydaylifeIt is necessary to pay attention to the intake of calcium-rich foods, and avoid excessive intake of "calcium stealing" foods, so as not to affect the absorption and utilization of calcium. Eat a reasonable dietStructure, balancedDiet, with a variety of ingredients, helps to maintain bonesHealthwith solidity. At the same time, it is particularly important for middle-aged and elderly people to participate in exercise in moderation to promote the absorption and utilization of calcium. Keep it welllifeGet used to it, do it regularlyBone densityCheck and replenish calcium in time to make our bonesHealthAnd strong, energeticlife
Thank you for reading this article, I hope it will be helpful to you. May youHealthBe happy and enjoy the goodlife