According to the National Nutrition Survey, 90% of Taiwanese people are short of calcification. Calcium is the highest content of minerals in the human body. 99% ofcalcium is present in bones and teeth, and 1% is distributed in blood, cell fluid, muscles and tissues. It is not only related to bone growth, but also promotes blood coagulation, assists muscle contraction, and coordinates the neuronal system transmission. If the calcification is deficient, it can easily lead to loose bone quality or abnormal coagulation; however, if the calcification is supplemented too much, it will easily lead to indigestion and even increase the incidence of stone.
4 food supplements, the recommended daily calcium for healthy adults is 1000mg, and 1200mg for ages 13 to 18; commonly seen high-calcium foods, such as cheese, milk, charcoal, buttermilk, black sesame, traditional tofu, etc. are good sources.1. Dairy products: A cup of milk can provide about 250 mg of calcium. If people with lactose intolerance are fermented, they can choose fermented cheese, cheese, buttermilk and other dairy products.
2. Deep green vegetables: mustard blue, sausage leaves, red cabbage, cabbage, white cabbage, green river cabbage, oyster cabbage, red cabbage and sweet potato leaves are all high-calcium vegetables.
3. Bean products: You can choose traditional tofu, dried tofu, dried tofu, dried tofu, dried soybeans, and other beans; yellow beans and black beans are also rich in calcium, so it is recommended to drink bean paste and not to filter the residue.
4. Fruit types: black sesame, mountain powder, chia seeds, almond slices, almond fruit, fig fruit, and linseed seeds are rich in calcification content, eat at least one handful of fruit every day.
5 ethnic groups should be supplemented.Generally, adult men will lose 0.3 to 0.5% per year after they are 30 years old and women will lose 0.3 to 0.5% per year. In addition, modern people mainly eat outside the food, and often take high protein, high calcium, high phosphorus, and excessive coffee consumption, which can easily cause calcium loss. It is recommended that the following ethnic groups can supplement calcification appropriately. If vitamin D is supplemented at the same time, it can help absorb calcification.
1. The young sun2. 13 to 18 teenagers
3. Silver hair
4. Outsiders
5. When is the best time for those who often drink coffee or drink alcohol?
Common calcium tablets include seaweed calcium, calcium carbonate, calcium lactate, calcium tric acid, gluconate and amino acid chelated calcium. Calcium carbonate is better absorbed in the environment of gastric acid. It is recommended to take it after meals or meals; the absorption of seaweed calcium, cium tric acid, and amino acid chelated calcium is not subject to this restriction. It is recommended to replenish it before going to bed to help sleep.
The kidney and stomach absorb calcification quality is limited. It should not exceed 500 mg per calcification tablet. The total daily intake (including food and calcification tablets) should not exceed 2,000 mg. Excessive intake may cause side effects such as constipation, indigestion, illness, vomiting, kidney stones and hypervascular calcification.
Responsible editor Ye Zicen