Originally drink bone soup does not supplement calcium? Nutritionist: 27 kinds of food containing more calcium than milk, it is recommended to eat more

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One, often sunshine, really can supplement the calcium?

Calcium is a clichéd topic, through the food calcium or pharmaceutical calcium are very common, there are many people hope that often sunshine to supplement calcium, that sunshine can supplement calcium? In fact, the sunshine is vitamin D, not calcium.

The chemical substances in human skin will synthesize vitamin D under sunlight, and after activation by the human liver and kidneys, form active vitamin D. Active vitamin D promotes bone development, calcium and phosphorus absorption, strengthens muscle strength, and promotes the efficacy of bone mineralization.

But to supplement vitamin D through the sun is not very reliable, the main reason for 2 points:

One is out of the sun is too much trouble, not only to ensure that the sun is sufficient, sun time is sufficient, the skin exposure range is sufficient and other factors, but also to take into account the season, the weather, out of the door time, otherwise it is difficult to supplement sufficient vitamin D;

The second is that it is easy to lead to a sun tan or sunburn, the children want to go out through the sun, the children want to go out through the sun, the children want to go out through the sun, the children want to go out through the sun. sunburn, the child wants to supplement vitamin D through the sun, it may lead to the child's skin in the ultraviolet radiation redness, peeling, sunburn and so on.

But daily proper sun exposure is also a lot of benefits, proper sun exposure can make the mood happy, improve sleep and blood sugar and cardiovascular health, but also help to promote bone health, to assist in weight loss and so on.

But it should be noted that the daily sunshine time should not be too long, the best in 10-20 minutes, and the best choice in the afternoon around 4:00 p.m. and before 10:00 a.m., when the ultraviolet radiation is relatively low.

Two, four kinds of food will slowly "empty" bone

Bone health most people will not be fracture stared at, but with the age of growth and the impact of some bad habits will lead to a decrease in the amount of bone, and even be emptied.

A study published in The Lancet noted that bone loss and osteoporosis increase the risk of fractures, infections, and sepsis. Hip fractures in particular can lead to prolonged bed rest, loss of mobility, and increased chances of urinary tract infections, pneumonia infections, and other diseases.

And some of the food in daily life, in fact, is a bone "killer", usually must be vigilant!

1, oxalic acid content of vegetables

Oxalic acid and calcium will be combined to form calcium oxalate, is not conducive to the absorption of calcium, so the consumption of spinach and other oxalic acid content of vegetables, remember to blanch oxalic acid will be destroyed.

2, salt

Salt intake is too much, the kidneys will be excess sodium out of the body, and every 1,000 milligrams of sodium, will lose 26 milligrams of calcium, so salt intake may affect the body's absorption of calcium, resulting in the loss of more calcium.

3, fried food

Fried chicken, French fries and other fried food, grease content is too high, eat more will increase the risk of obesity, cardiovascular disease, and too much grease the human body in the digestion of fat will be broken down into fatty acids and glycerol, saturated fatty acids and calcium will form insoluble substances, affecting the absorption of calcium.

4, coffee

While coffee can play a refreshing effect, but the oxalic acid and caffeine and other components, will accelerate the loss of urinary calcium, is not conducive to the absorption of calcium.

Three, these foods contain more calcium than milk!

Talking about calcium food, some people may have heard of shrimp, bone broth and other food is the "king of calcium", in fact, this is not the case.

In fact, by drinking bone broth to supplement calcium, the effect is not great. This is because the calcium in the bones is insoluble in water, it is difficult to dissolve into the soup, and bone broth fat, eating too much may increase the burden on the kidneys.

And shrimp does contain high calcium content, the average per 100 grams of shrimp contains 991 milligrams of calcium, but due to the shrimp is difficult to be digested and absorbed by the human body, so the effect of calcium is also not good.

Milk can be said to be the most convenient way to replenish calcium, milk calcium and phosphorus ratio is suitable, nutrient-rich, calcium absorption is also good. However, because of the high lactose content in milk, it is recommended that people with lactose acid deficiency should not drink it, which may cause diarrhea symptoms.

China's current per capita intake of dairy products is far from reaching the standard, so what else can you eat on a daily basis to replenish calcium? Nutritionist Gu Zhongyi recommended the following 27 kinds of food containing more calcium than milk, may wish to eat more!

Normal calcium supplementation should pay attention to the diet, but also pay attention to the appropriate supplementation of vitamin D, to promote the absorption of calcium. However, calcium supplementation should not be excessive, so as not to cause constipation, increase the risk of kidney stones, heart disease, prostate cancer and other diseases.