Without these three "golden partners", the effect of calcium supplementation is greatly reduced!

Can I only eat calcium tablets to achieve calcium supplementation? Today, Jia Kai, director and chief physician of the Nutrition Department of Beijing Chaoyang Hospital affiliated to the Capital Medical University to tell us how to scientifically supplement calcium!

Expert

▼

Calcium deficiency in children is manifested as slow growth and disease. The lack of calcium in the elderly may cause bone to become crispy, fractures, cramps, thin nails, and dry hair.

It should be noted that if calcium supplementation is blindly supplemented, it may play a reaction.

1

Harm of improper calcium supplement

After calcium is intake, it may not be deposited to the bones. If it is in other parts of the body, it may adversely affect health.

Intestinal tract: Excessive calcium cannot be absorbed, which will cause constipation.

Kidney: Excessive calcium reaches the kidneys, which can cause stones of the urinary system, and sometimes gallbladder stones are also related to excessive calcium.

Heart: If calcium is deposited in the heart of the heart, it will affect the heart function. This kind of situation is not common, but the harm is very serious.

Blood vessels: If calcium is deposited in blood vessels, it will affect the function of blood vessels and hardened, and this kind of situation is relatively rare.

2

Scientific calcium supplement, strong body

1

How to scientific calcium supplementation

① Try to supplement calcium from the diet as much as possible, and the calcium in the food is safer.

② Increase outdoor sports, expose the sun, and help the absorption of calcium.

③ Pay attention to the supplement of protein and vitamin D. Protein is a structure of bone inheritance. With the shelf, calcium is accumulated on it to form a healthy bone.

④ Some vegetables and oxalic acid will affect calcium absorption and need to be eaten after water.

2

How to dry the sun is healthier

First of all, the sun needs to expose the skin. Friends who do not want to bask in black faces can bask in the top of their heads, arms, back, etc. If wearing a lot of clothes or sunscreen, it will not achieve the effect.

Secondly, the best time for sun exposure is 30 minutes to 2 hours. Generally, you can choose from 9 to 10 am, 3 ~ 4 pm, and the sun is mild.

Note: Increasing outdoor activities can also promote bone construction.

3

How to eat calcium supplements

Medication is not as good as food supplement. Although the calcium content of drugs is high, it is not easy to be absorbed by the human body; and the calcium in food is not easy to stimulate the gastrointestinal tract. It is relatively easy to absorb the human body. Children and the elderly can benefit more.

Many people think that "replenishment in shape" can supplement calcium by drinking bone soup and eating bone marrow; others call "the nutrition of bone soup is in the soup, and the meat is not nutritious." Director Jia pointed out that this is a misunderstanding.

Common bone soup, the amount of calcium dissolved in it is very small. The bone soup with white bones is actually fat, which will make people drink fatter. And bone soup has a high purine content and is not suitable for people with high uric acid.

Milk and dairy products: the first choice of calcium supplementation

It is undoubtedly milk and dairy products that are the most respected food supplements that nutritionists. The calcium content of milk and dairy products is high and easy to absorb. In addition to calcium, protein and other nutrients are also very rich, and you may wish to eat more.

High calcium seasoning

If you really don't like milk foods, you can also choose foods with high calcium content, such as shrimp skin, sesame sauce, etc.

High -calcul

Director Jia introduced that the general color of green leaves with darker colors is high, such as celery, amaranth, spinach, etc.

Director Jia also paired us with a calcium supplement meal:

Stir -fried kale, cold sweet potato leaves, and fungus vegetable soup, which is simple and fresh, and with lean meat, miscellaneous grains or soy products, it is very suitable for the elderly and children.

[Reminder] It is best to eat high calcium vegetables and remove water, removing acid and oxalate, which is more conducive to the absorption of calcium.

3

Two questions about calcium supplement, clarify at a time

1

Why is calcium supplementation not obvious

Calcium enters the body. If you want to really deposit on the bones, you need a lot of "little assistants" to help. These are also golden partners of calcium supplement:

① Vitamin D, helping calcium absorbs by the human body.

② Protein, making calcium easier to deposit and sturdy bones.

③ Vitamin K2, helping calcium can accurately supplement the bones.

2

If you have bone spurs, you can't supplement calcium?

Bone spurs, also known as bone hyperplasia, belong to orthopedic diseases. Only after a reasonable calcium supplement, the bone is strong can the bone hyperplasia prevent further progress.

4

The more expensive the calcium tablets, the better?

Misunderstanding:

Calcium supplementation is sloppy. You must buy some expensive calcium tablets to eat.

This view is wrong. First of all, for the average person, medicines are not better than food, and food supplements are ranked first and economical.

Secondly, cheap calcium tablets are not worse than expensive calcium tablets. The more common calcium supplements are calcium carbonate, the content of calcium is high, and the absorption rate is not low.

Director Jia suggested: Calcium supplement, you need to choose the palatability. For example, children are very resistant to swallowing tablets. They can choose liquid calcium, including particulate agents, drops, etc., which are more likely to be accepted by infants and young children.

The gastrointestinal function of the elderly is generally weak. If a large dose of one -time supplement, constipation may occur, and the stomach will also be stimulated. Therefore, it is more suitable for taking small doses of calcium tablets.

July 6th 7:20

10:15 evening

Chongqing Satellite TV "Healthy Home"

Special invitation to Beijing Chaoyang Hospital of the Capital Medical University

Director and Chief Physician Jia Kai

Bring "Buy Calcium Body Strong"

- END -