The plan of the year lies in spring, and the growth of all things in spring is also the "first period" of calcium supplementation.
According to a study by the World Health OrganizationThe height growth value in spring is 2-2 in autumn and winter5 times;
For middle-aged and elderly people, adequate calcium can not only help prevent osteoporosis, but also protect the heart.
Calcium deficiency reminds you so
Calcium deficiency can lead to a lot of problems.
Children, adolescentsIn the stage of growth and development, calcium deficiency is prone to rickets, osteomalacia, and growth retardation.
AdultsLong-term low-calcium diet will cause obesity, hypertension, hyperlipidemia, cardiovascular and cerebrovascular diseases, etc.
Older people, especially older womenIf calcium deficiency occurs, bone loss is accelerated, bone density decreases, and osteoporosis is easily reduced, and the risk of fracture increases.
How many calcium supplement misunderstandings have you hit?
Many people also know that they need to supplement calcium, but the method is not used correctly, and the following common calcium supplement misunderstandings, many people are the first to be recruited!
Drink bone broth for calcium?
Since I was a child, I have heard the old man say that eating bone broth can replenish calcium, the so-called "form to supplement form".
But orthopedic experts explain:Bone broth is very low in calcium, and it lacks vitamin D, which promotes calcium absorptionNot only can it not meet people's daily demand for 800 mg of calcium, but drinking too much is also easy to gain weight, causing high blood lipids and increasing cholesterol.
Can drinking soy milk supplement calcium?
For some lactose intolerant people who can't drink milk, they often choose to use soy milk instead, feeling that the nutrition is almost the same.
It is true that soy milk is a very good food in many ways, butIn terms of calcium content, it is far inferior to milk.
Soybean milk is made from soybeans by adding water, filtering and other steps, with calcium contentOnly one-tenth of the same weight of milk.
The soy products that are really high in calcium are these:
If you want to supplement calcium, it is recommended to eat more dried tofu, old tofu, and tender tofu.
If you eat calcium tablets often, you won't be deficient in calcium?
Some people take calcium tablets every day, but this does not mean that there is no lack of calcium.
There are three important aspects to addressing nutrient deficiencies: intake, digestion, and absorption. Eating calcium only solves the problem of intake, but digestion and absorption are more important.
If the absorption is not good, it is useless to eat more calcium, so it is necessary to pay attention to a balanced diet and reasonable exercise to improve calcium absorption and utilization.
Is more calcium better?
"Many" has two meanings here:The first is to take too much calcium at once, and the second is to take too much calcium at one time.
First of all, it is necessary to know that too much calcium supplementation will bring a certain amount of calcium to the human body, which will affect the absorption of iron and zinc, and may also cause hypercalcemia, polyuria, dry mouth, fatigue, fatigue and other phenomena, and even increase the risk of stones and arteriosclerosis.
The Chinese Nutrition Society recommends that the recommended intake of calcium for adults is 800 mg per day; The recommended intake for children, middle-aged and elderly people, pregnant women in the middle and late stages, and nursing mothers is 1000 mg per day.
In addition, there is a certain limit to the amount of calcium absorbed by the body, and the relevant medical reviews on calcium supplementation point out that it is not recommended to supplement more than 500 mg of calcium at a time, and the utilization rate may be reduced beyond this limit.
It is recommended that people who supplement calcium should choose a small amount of 100 300 mg calcium tablets and eat them two or three times a day. For example, take 200 mg once in the morning and 200 mg once in the evening.
How to supplement calcium scientifically
Calcium is an important nutrient for height development, and if you want your child to grow taller, you need to pay attention to the following three points: diet, sleep, and exercise.
Eat a balanced diet.
A child's thriving growth is actually the result of a combination of nutrients.
Balanced nutrition is an essential material condition for growing taller, among which protein, minerals, and trace elements are all indispensable.
Protein:Protein-rich foods include milk, lean meat, fish, shrimp, eggs, peanuts, soy products, etc.
Minerals:Supplement the calcium, phosphorus, etc. needed for bone growth, and eat more milk, shrimp skin, kelp, seaweed and other foods.
Trace Elements:Zinc is a key factor in height growth, and children should be given more lean meat, pork liver, oysters, fish, poultry eggs, brown rice, soybeans, peanuts, cabbage, radish, etc.
In addition, you should eat more foods rich in arginine, alkali-tolerant, and taurine, such as oysters, kelp, spinach, tomatoes, celery, carrots, buckwheat, etc.
If the baby is a picky eater, parents should pay more attention, and the picky eater is likely to have insufficient intake of calcium, protein or other nutrients, which will affect the height development.
Calcium, in particular, is really important for children who are growing up to have enough calcium.
Get enough sleep.
"People grow in sleep", especially after deep sleep, they will enter the peak period of growth hormone secretion, and the secretion amount is about 3-5 times that of the day.
Therefore, it is recommended that parents pay attention to cultivating their children's regular sleep habits and creating a comfortable sleeping environment for their children.
Proper exercise.
If you want to grow taller, in addition to nutrition and sleep, exercise is also essential.
Reasonable exercise can stimulate the secretion of growth hormone, promote the formation and development of bones, increase bone length, increase appetite, improve sleep, and maximize genetic potential.
Exercise should be varied and sustained, outdoor exercise is better, can be exposed to the sun, help the synthesis of vitamin D in the body, and promote height development.
In short, a reasonable diet to supplement nutrition, exercise well, and sleep well are the tips we can master to grow taller.
It's spring
Seize the opportunity to supplement calcium!