4hw.com.cn: the elderly are people who need special care. Most of them will suffer from calcium deficiency, which is an indispensable element of human body. So how should the elderly supplement calcium?
How to properly supplement calcium for the elderly
"A glass of milk is strong for a nation", and almost everyone knows the truth. But for the elderly, it is not enough to only drink milk to supplement calcium. Calcium agents should play a leading role in the life of the elderly. However, now there are so many kinds of calcium agents, how to choose them is difficult.
Almost everyone in the elderly is short of calcium
Old age is a period of high demand for calcium. It is not only related to bone health, but also plays an important role in cardiovascular, endocrine, nerve, muscle system, etc. generally, the elderly need to be supplemented. Women after 40 years old, as well as the elderly who suffer from backache, shorter height, hunchback and fracture, should consider whether they need calcium supplement.
For the high-risk group of osteoporosis, if there is slight trauma, it is easy to fracture the elderly; 5 years after menopause, especially for the elderly women whose mothers and sisters have fracture history; the elderly with long-term excessive high-intensity exercise or serious lack of exercise; the hyperthyroidism patients, Professor Meng Xuwu suggested that they should go to the hospital for bone density examination, and reasonable treatment according to the doctor's advice.
Three indexes for calcium selection
1. Human calcium supplement can start from food supplement and calcium supplement. In terms of diet, the Chinese people's consistent diet structure is mainly composed of cereals with low calcium content and more phytic acid, and the oxalic acid in the food is too much (such as spinach and bamboo shoots). In addition, many elderly people have the habit of drinking too much tea, which easily leads to excessive intake of tannic acid and caffeine, affecting the absorption of calcium. Therefore, the elderly should first change their diet structure and eat more calcium rich foods, including milk and other dairy products, dark green vegetables, beans and seafood. Especially dairy products, rich in calcium, and easy to absorb, especially suitable for the elderly.
2. Calcium filling preparation is also an important method of calcium supplement. Calcium content, absorption rate and composition should be considered in the selection of calcium preparation. At present, there are many dosage forms on the market, such as calcium carbonate, calcium chloride, calcium citrate, calcium lactate and calcium gluconate, with different calcium contents of 40%, 27%, 21%, 13% and 9%, respectively. Among them, calcium lactate and calcium gluconate are more soluble, which are more suitable for absorption; Calcium carbonate, calcium citrate, calcium lactate and calcium phosphate all have a definite effect on reducing bone loss. At present, calcium carbonate has a high calcium content and a good absorption rate. Therefore, 80% of the calcium is now calcium carbonate, and the representative products are: calcium. Edge tablet, which has a significant improvement on the situation of calcium deficiency in the elderly.
3. In terms of composition, it is an important principle to contain proper amount of vitamin D. Since the ability of the elderly to synthesize vitamin D is only one third of that of the young, it is necessary to supplement vitamin D in calcium supplement. In addition, we should also pay attention to the low content of heavy metals (lead, mercury, etc.) in calcium agents. For the elderly, it is also very important to choose safe calcium supplement products. For example, the content of heavy metal in limbic tablet is 0, and vitamin D is added. The absorption effect of the elderly is better, not only safe, but also very good.
The elderly should pay attention to the way and time of taking calcium
Compared with the content and composition of calcium, there are many factors affecting the absorption rate. The first is the way of taking it. When a large dose of calcium (such as 1000 mg) is added every day, the absorption effect is better when it is taken in several times than when it is taken in one time. The second is the time of administration. When there is more stomach acid in the body (such as after meals), the absorption rate will be higher. But too much calcium may affect the absorption of iron and zinc.
Therefore, it is generally recommended that people with low gastric acid secretion take it after meals, while people with normal gastric acid can take two small biscuits before taking them between meals. It's also a good time to get calcium before bed. Due to the need to maintain the normal level of blood calcium in the human body, the intestinal tract can transfer the calcium absorbed from the diet to the blood during the day, but after 12 o'clock at night, the blood calcium content gradually decreases, and the human body will automatically release bone calcium to the blood to maintain the level of blood calcium, resulting in more bone calcium loss. Therefore, calcium supplement and absorption are better.
Note in the calcium supplement at the same time, the elderly should also pay attention to more sun exposure and appropriate exercise. The elderly should be exposed to the sun for an average of 30 minutes every day, and keep moderate and regular exercise. Calcium can not be fast, long-term adherence to calcium. Edge piece is the first choice to fight osteoporosis. As for the rapid way of intravenous injection, it is usually only considered to choose when there are critical situations such as hand and foot convulsions, and there are many taboos for the elderly, which need to be careful.
What kind of food is good for the elderly
milk
Half a jin of milk, containing 300 mg of calcium, also contains a variety of amino acids, lactic acid, minerals and vitamins, promoting the digestion and absorption of calcium. And the calcium in milk is more easily absorbed by human body, so milk should be used as the main food for daily calcium supplement. Other dairy products, such as yogurt, cheese and milk chips, are good sources of calcium.
Bean Products
Soybean is a high protein food with high calcium content. 500 grams of soybean milk contains 120 mg of calcium, 150 grams of tofu contains up to 500 mg of calcium, and other bean products are also good calcium supplements. In addition, experts here remind you: soymilk needs to be repeatedly boiled 7 times before it can be eaten. Tofu should not be eaten with some vegetables, such as spinach. Spinach contains oxalic acid, which can combine with calcium to form calcium oxalate conjugate, thus hindering the absorption of calcium by human body, so tofu and other bean products are not suitable to be cooked together with spinach. However, if bean products are cooked with meat, they will taste delicious and nutritious.
Kelp and shrimp skin
Kelp and shrimp skin are high calcium seafood. If you eat 25g per day, you can get 300mg of calcium. And they can also reduce blood fat and prevent arteriosclerosis.
Kelp and meat cooked together or cold after cooking, are good food. Shrimp skin contains more calcium, 25 grams of shrimp skin contains 500 mg of calcium, so using shrimp skin to make soup or stuffing is a good choice for daily calcium supplement.
Vegetables
There are also many high calcium varieties in vegetables. Potherb mustard 100 g contains 230 mg of calcium; cabbage, rape, fennel, coriander, celery and other 100 g of calcium content is also about 150 mg.
Animal bones
More than 80% of animal bones are calcium, but it is insoluble in water and hard to absorb. Therefore, when making food, you can break it in advance, add vinegar and cook it slowly. When eating, remove the oil slick and add some vegetables to make a delicious soup.
Friendship reminder: fishbone can also supplement calcium, but we should pay attention to the selection of appropriate practices. Dried fried fish and braised crisp fish can make the fish bone soft, more convenient for calcium absorption, and can be eaten directly.