First, promote the intake of milk and products. According to the recommendation of China Residents' Dietary Pagoda, the average daily intake should be 300ml of milk or equivalent dairy products.
1. Milk and dairy products are rich in calcium and have high absorption rate, which is a good source of calcium for human body. At the same time, it can provide high-quality protein.
2. Milk and products contain high lactose, which is beneficial to the absorption of calcium.
3. People who are lactose intolerant can eat yogurt to supplement calcium.
In addition, soybeans, nuts, melon seeds, sesame paste and green vegetables are also good sources of calcium. You can eat 30 to 50 grams of beans or nuts every day to supplement calcium. At the same time, it can provide high-quality protein. Especially in menopausal women, the decrease of estrogen leads to the increase of bone loss, which is easy to cause osteoporosis. Soybean isoflavones, which are rich in soybeans and products, can play the role of estrogen, supplement calcium and promote the absorption of calcium.
Second, eat more calcium-rich shrimp skin, seaweed and kelp seaweed. These products are rich in calcium and also contain a lot of trace element phosphorus. Appropriate ratio of calcium to phosphorus can promote calcium absorption. If physical conditions permit, bones can be attached to small fish and shrimps instead of skins to increase calcium absorption. Pregnant women and lactating mothers can drink some shrimp skin seaweed soup and add more calcium, which can avoid the loss of calcium in the body due to the relatively constant calcium in milk during breastfeeding.
Third, properly bask in the sun to promote the absorption of calcium. The absorption of calcium by human body needs the help of active vitamin D3 (1, 25-(OH) 2-D3). There are two common sources of active vitamin D3. Among them, sunbathing is the most economical and simple means. Human subcutaneous cholesterol is transformed into active vitamin D3 under ultraviolet irradiation, which promotes the absorption of calcium. One hour of sunshine every day can meet the daily needs of active vitamin D3. It should be noted that you should choose 9: 00 am to 10, and sunbathe outdoors when the sun is not dazzling, exposing the skin of your arms or face. Instead of sunbathing indoors. Because the glass window has filtered out most of the ultraviolet rays, the effect is not good. Especially for infants and children, more sun exposure is the safest and most effective means to supplement active vitamin D3. Or take cod liver oil properly and supplement active vitamin D3.
Fourth, strengthen physical exercise and promote the absorption of calcium. Proper physical exercise, especially weight-bearing exercise, can accelerate the deposition of calcium in bones, increase bone density and prevent premature bone transport. Especially for the elderly who live a static life, proper physical exercise can not only strengthen the body, prevent aging, but also prevent calcium deficiency. Teenagers at the peak of growth and development can also lay a good physical foundation for the future by increasing outdoor sports. At the same time, calcium can be supplemented to the body to the maximum extent before the peak of bone reaches.
Fifth, pay attention to cooking methods to reduce the obstacles of calcium absorption in food. Food contains many bad factors that affect calcium absorption. For example, phytic acid in grains and oxalic acid in some vegetables will combine with the intake of calcium ions to form insoluble salts, reducing the absorption of calcium. It can be processed by some means in the cooking process to minimize the adverse effects. For example, spinach with high oxalic acid content can be blanched with boiling water before cooking to destroy oxalic acid and further process it to eliminate adverse effects. In addition, eating too much dietary fiber and fat will also affect the absorption of calcium. However, excessive intake of protein will increase the glomerular throughput, which will lead to an increase in calcium excretion, which is not conducive to the absorption and utilization of calcium.
6. Choosing a suitable calcium supplement is also a convenient way to supplement calcium. It should be noted that the total daily intake of calcium from food and calcium supplements should not exceed the maximum intake recommended by China Nutrition Society, that is, the UL value is 2000 mg. Excessive calcium intake can easily lead to side effects such as kidney calculi and visceral metastatic calcification. In addition, excessive calcium intake will also lead to the absorption of trace elements such as iron, zinc and magnesium due to antagonism. Therefore, we should try our best to carry out a scientific and balanced diet according to the dietary guidelines of China residents, and give priority to complementary food.