Calcium is an essential element for human body. It can promote the growth of children and protect the physique of adults. With the growth of age, the middle-aged and old people's calcium gradually loss, so it is easy to suffer from osteoporosis, so it is also very important for the middle-aged and old people to supplement calcium. So how to supplement calcium for middle-aged and old people? What kind of food do they need to eat? Let's have a look!
How to supplement calcium for middle-aged and old people
1. Vitamin D must be added to supplement calcium
Appropriate supplement of vitamin D can promote the absorption of calcium. If vitamin D is deficient, calcium absorption is only 10%.
2. Do not take calcium phosphate
If the intake of phosphorus is too much, it will form calcium phosphate insoluble in water and be discharged from the body. It will inevitably lead to the loss of calcium. Because of the problems of food and water, the phosphorus intake of Chinese people has greatly exceeded the standard, so we must see the composition of calcium when we buy calcium supplements.
3. There is a kind of trace element that affects the absorption of calcium, magnesium
It is easy to hinder the good absorption of calcium, so in the usual diet convenient, need to pay special attention to.
4. Less salt in food is good for calcium absorption
When the sodium intake is high, the body will reduce the absorption of calcium.
5. Phytic acid and oxalic acid in food affect the absorption of calcium
Such as spinach, bamboo shoots, amaranth, soybean, water bamboo, onion and other food containing too much oxalic acid or phytic acid, not only the food itself contains calcium is not easy to be absorbed, but also affect the absorption of calcium. Therefore, before cooking these vegetables, you can blanch them in boiling water to remove oxalic acid and phytic acid. How to supplement calcium for middle-aged and old people
6. Calcium and dairy products should not be taken together
If calcium tablets are added to milk, milk and calcium are easy to combine to form a clot, not only calcium is not easy to be absorbed, milk is not easy to digest.
7. Middle aged and old people should stay away from fried recipes
Fried recipes contain a lot of fat, which is not easy to be absorbed by the intestines of middle-aged and elderly people, and will lead to the excretion of calcium and fat together.
8. Forbid big fish and big meat during calcium supplement
A daily intake of 80 grams of protein will lead to the loss of 37 mg of calcium. If the daily intake of protein is increased to 240 grams, even if an additional 400 mg of calcium is added, it will also lead to the loss of 137 mg of calcium.
9. Pay attention to exercise
Physical exercise can make calcium deposit in the bone, prevent osteoporosis, and the lack of physical exercise, even if calcium, calcium is mostly free in the blood, and then excreted through the urine, not easy to enter the bone.
In addition, physical exercise can also get sunlight. The ultraviolet rays in the sun can turn dehydrocholesterol into vitamin D in the skin to help the absorption and utilization of calcium. Therefore, it is necessary to take part in some physical exercise or physical labor as much as possible when supplementing calcium.
10. Alcohol for quitting smoking
Smoking and drinking, irregular life, long-term fatigue or mental stress, endocrine diseases and gastrointestinal diseases are also not conducive to the absorption and utilization of calcium.
What does the food of complement calcium have
Nowadays, there are many kinds of calcium tablets on the market. In fact, in daily life, there are many foods that can play the role of calcium supplement. The main foods for calcium supplement are as follows.
1. Milk
250 grams of milk, 300 mg of calcium, but also contains a variety of lactic acid, amino acids, minerals and vitamins, to promote the digestion and absorption of calcium, therefore, milk is one of the sources of calcium.
2. Soybean
Soybean is a high protein food with high calcium content. 500 grams of soybean milk contains 120 mg of calcium, 150 grams of tofu can be as high as 500 mg of calcium, other bean products are also good calcium food.