Teach you three strokes of winter calcium supplement health
In winter, the weather is cold and the sun is not enough. Many people are less likely to go out for exercise and have less activity. In addition, the diet structure in winter is relatively monotonous, making people most likely to lose calcium in winter. So, how to make calcium in winter? The following small series share the 3 tips of calcium supplementation, let you become a "calcium" hero.
What are the symptoms of calcium deficiency?
Children: anorexia, partial eclipse, dental caries, excessive sweating, nightingale; not easy to fall asleep, easy to wake up, easy to catch cold, decreased resistance; hair thinning, late birth, occipital hair loss, poor color, mental retardation, late toddler, out Late teeth or irregular teeth, paroxysmal abdominal pain, diarrhea, X or O-legs, chicken breast, ADHD.
Adolescents: lack of concentration, fatigue, back pain, low immunity, malformed teeth, black pointed or zigzag, obvious growth pain, soft legs, cramps; muscle relaxation, weakness, allergies, easy to catch cold.
Adult male: osteoporosis, easy fracture, shortened height, hunchback, bone hyperplasia, toothache easy bleeding, hair loss, back pain, walking inconvenience.
Adult women: cramps weakness, joint pain, dizziness, insomnia, temper, irritability, anemia and prenatal hypertension syndrome, frequent dysmenorrhea, edema and insufficient milk secretion, hand and foot numbness, cramps.
Older people: senile skin itching, heel pain, lumbar cervical spine pain, loose teeth, shedding, obvious hunchback, loss of appetite, peptic ulcer, constipation, insomnia, multiple dreams, irritability, irritability.
What about calcium deficiency?
In winter, the body is prone to calcium deficiency. Many people have a drastic reduction in winter sports, combined with a short winter sunshine time, vitamin D in the human body is not easy to synthesize, resulting in insufficient calcium synthesis and absorption. So, how can you train the "Calcium" hero and keep your body healthy?
The first measure: daily sun exposure increases the intake of vitamin D
Calcium absorption is closely related to vitamin D. Vitamin D can promote the transport of calcium by intestinal cells, and can change the permeability of intestinal cell mucosa, so that calcium can be absorbed into the blood more easily and quickly. In the kidney, vitamin D can promote the reabsorption of calcium by the renal tubules, thereby reducing the loss of calcium in the urine. Usually you can eat more sea fish, animal liver, egg yolk and lean meat to supplement your body's vitamin D.
At the same time, to ensure that the sun shines for 20 minutes every day, vitamin D90% is based on the sun, synthesized by the skin itself, the vitamin D obtained in the real food only accounts for about 10%, so sufficient light is very important. An average of 20 minutes of light per day. If you are very busy, the sun has not yet risen in the morning, and the sun is gone at night. What should I do? It doesn't matter, it can be supplemented by the weekend, supplemented to an average of 20 minutes a day, the skin synthetic vitamin D can be in fat, liver Store and store it and slowly release it into the blood as needed.
The second measure: What are the foods that supplement calcium and calcium?
Milk: Half a catty of milk contains 300 mg of calcium. It also contains a variety of amino acids, lactic acid, minerals and vitamins to promote the digestion and absorption of calcium. Therefore, milk should be used as the main source of calcium.
Soy: Soy is a high-protein food with a high calcium content. 500 grams of soy milk contains 120 mg of calcium, 150 grams of tofu contains up to 500 mg of calcium, and other soy products are also good calcium supplements.
Kelp and Shrimp: Kelp and Shrimp are high calcium seafood. Eating 25 grams a day can make 300 mg of calcium. Kelp can also lower blood fat and prevent arteriosclerosis. Shrimp skin has a higher calcium content, 500 mg for 25 grams.
Animal bones: More than 80% of animal bones are calcium, but they are insoluble in water and difficult to absorb. It can be mashed, vinegar and slow-cooked, and can add soy beans, ginger salt and so on.
Vegetables: There are also many high-calcium varieties in vegetables. 100 grams of calcium in the snow is 230 mg; the content of cabbage, rape, fennel and celery is also about 150 mg.
Sesame: Sesame is a good health product for the elderly and a source of calcium supplementation. The sesame paste contains a high amount of calcium. For porridge, noodle soup and salad, add some sesame paste to make calcium.
The third measure: add calcium to eat calcium tablets can be "fancy"
When it comes to calcium supplementation, we can also think of calcium tablets. Calcium carbonate, calcium lactate, calcium gluconate, tablets, capsules, solutions, granules, in the face of a wide range of calcium supplements, which one is right for you?
Calcium supplementation is best selected as a composite preparation. Simple calcium has a side effect, which may lead to ectopic calcification, stones, etc., and poor absorption. Therefore, calcium supplementation is preferably a combination of calcium carbonate and active vitamin D3, and is preferably a tablet having a higher absorption rate than liquid or granules.
In addition, eating calcium can be "fancy". Calcium agents of certain ingredients often have certain defects, so you can choose to eat two or three kinds of calcium tablets alternately, one for each bottle. The single dose of calcium tablets taken once a day is larger, and the absorption may not be good. You may choose to use a small dose of calcium, which is twice a day.
Tips: Calcium supplementation is a long-term "work". It takes several months or even one or two years to improve the symptoms of calcium deficiency. It is necessary to implement the idea of ​​"multiple varieties, frequent changes, multiple intakes, and regularization". Unremitting efforts can achieve the desired effect of calcium supplementation.
Suzhou home network editor, article from the Internet
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