According to a survey by the National Health Service, 99.8% of adults in Taiwan did not meet the recommended daily intake of 1.5 cups of dairy products. A nutritionist reminds that if the human body appears: Which foods are strong in calcium? Which are the mine food that makes bone loss?
Nutritionist Gao Minmin pointed out in the fan club that you should pay attention to the "calcium deficiency warning signs" issued by the body, such as easy fatigue, cramps, broken nails, constant minor physical problems, poor sleep, insomnia or depression. In addition, some people will commit the following bone injury behaviors:
*Do not drink milk: Milk or dairy products are rich in calcium, and if they consume too much, they will be deficient in calcium.
*Sedentary: Sitting for long periods of time can easily degenerate muscles and ligaments.
*No exercise habit: When bones are growing, they will decide how strong they are to grow according to the weight they bear, and exercise can make the calcium in the body converted into bone.
*I don't like sun exposure: Sun exposure mainly supplements vitamin D. One of the functions of vitamin D is to promote calcium absorption.
*Excessive drinking: It will reduce bone density.
*I like to drink carbonated beverages: the concentration of phosphorus is increased, which is easy to release calcium from bone.
*Heavy salty, heavy taste: High sodium will increase calcium loss.
*Excessive caffeine: Too much caffeine can increase calcium loss.
Nutritionist Gao Minmin explained that calcium is one of the indispensable minerals in the human body. In addition to maintaining bone health, it can also stabilize blood pressure, regulate secretion, and transmit correct neural signals.interest. For the public to properly supplement calcium, the following 4 key points are recommended:
Dairy products are the basis for natural calcium supplementation. Recommended foods: milk, cheese, yogurt, yogurt, cheese.
Vitamin C can promote intestinal absorption of calcium. Recommended foods: guava, kiwi fruit, small tomato.
Soy products are high in calcium, and soy isoflavones can also promote bone synthesis. Recommended food: dried tofu, soy milk.
100 grams of black sesame seeds have 1456 mg of calcium, which can be sprinkled on rice or added to milk. Recommended foods for other nuts: peanuts, walnuts, cashews, pine nuts, melon seeds, almonds, pistachios.
Gao Minmin also reminds that the absorption of calcium supplements will be better if you eat a small amount of calcium supplements several times. Daily 1000mg of calcium can be ingested in each meal; if you eat a high dose of calcium at one time, the absorption rate will decrease.
◎ This article is from / Gao Minmin, nutritionist ◎ Image source/Provided by Gao Minmin nutritionist·Dazhi Image/shutterstock
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