Lao Li is an elderly teacher,Born to be activeWhen I was young, I participated in sports such as running, playing ball games, and swimming all year round, and my health was always good.However, as he grew older, Lao Li'sjointStarting to have problems, just taking a few steps outside feels likeKnee pain unbearable The doctor told him that hisjointOld Li remembered when he was a child, a rare bucket of chicken bone soup at home had become a great way for the whole family to supplement calcium

Lao Li is an elderly teacher,Born to be activeWhen I was young, I participated in sports such as running, playing ball games, and swimming all year round, and my health was always good.

However, as he grew older, Lao Li'sjointStarting to have problems, just taking a few steps outside feels likeKnee pain unbearable The doctor told him that hisjointOld Li remembered when he was a child, a rare bucket of chicken bone soup at home had become a great way for the whole family to supplement calcium.

So he started drinking bone soup every day, with a strong and delicious taste. But by chance, Lao Li met his old classmate Lao Zhang on the street. Lao Zhang is also an old urchin, but one difference is that he is particularly particular about diet and health. During the chat, Li Hua told Lao Li,Bone soup does not replenish calcium Lao Li was very surprised after hearing this, was that so? Since childhood, bone soup has been used as a good recipe for calcium supplementation.

Lao Li was very confused, what the hell is going on? Does bone soup actually supplement calcium?

1 Can't bone soup supplement calcium? The long-standing understanding is actually wrong

Bone soup is one of the most beloved traditional Chinese cuisine. It occupies a very important position in daily diet,It is not only recognized by the public in terms of taste, but also deeply rooted in people's hearts in terms of nutritional valuePeople often boil bone soup to nourish their bodies.

What is the supplement? When asked this question, most people would probably answer without thinking, "Of course, it's calcium supplements.

Especially among the older generation, there is a strong belief in the statement that "bone soup can supplement calcium", and even some doctors and dietary experts often emphasize that bone soup is a very effective source of calcium. However, the latest research shows that our long-standing belief that 'bone soup can supplement calcium' is actually wrong!

What the hell is going on here?

Indeed, the calcium content in bones is as high as we think, but,High calcium content does not necessarily mean calcium supplementationIt does not mean that all these calcium can be absorbed by the human body.

Research has found that,When cooking bone soup, most of the calcium in the bones cannot be dissolved.When cooking bones, the minerals in the bones, including calcium, magnesium, and phosphorus, are rarely transferred from the bones to the broth. The vast majority of these minerals still remain in the bones and cannot be effectively dissolved in the soup.

Especially when using non cooked bone soup, the calcium in the bones cannot be effectively released into the soup, and a bowl of bone soup may only contain 5-10 milligrams of calcium.

Secondly, even the calcium dissolved in the soup is mostly cationic calcium that cannot be effectively absorbed. Research shows,The human body can only absorb a small amount of cationic calcium, which is the calcium form contained in bone soup

Therefore, no matter how much calcium is present in bone soup, its effect on the human body is negligible. Long term dependence on bone soup to supplement calcium is not worth the loss.

2 These three foods are the ones that truly supplement calcium. Early knowledge is the key to early benefits

It can be seen that bone soup cannot be considered as a food that can provide sufficient calcium for the human body, whileThe recommended daily calcium intake for adults is 1000 milligramsElderly people need more calcium. What food can provide us with enough calcium?

First type: seaweed food

Seaweed refers to a type of plant that grows in the ocean. Among them, there are many types of calcium rich seaweed, such as cauliflower, Undaria pinnatifida, seaweed, etc. These algae absorb a large amount of trace elements during their growth process, including a large amount of calcium. in especialIn kelp, there is 100 milligrams of calcium per 100 gramsThis is much higher than milk.

Therefore, seaweed food can be said to be a type ofNatural foods with extremely rich calcium contentFor people who need to supplement calcium, seaweed foods can play a good role in supplementing.

Of course, it is also important to pay attention when consuming seaweed foods, asSeaweed contains a large amount of iodine, and excessive intake can cause thyroid dysfunctionWait for a question. Therefore, consuming seaweed foods in moderation can not only enjoy the nutritional benefits it brings, but also avoid the adverse effects of excessive intake.

Second type: Milk and its productsMilk and its products have always been considered the best source of calcium, especially milk. The human body requires approximately 1000 to 1500 milligrams of calcium per day, so drinking milk or eating dairy products is a common practice for many people.

For example,Each cup of milk (250 milliliters) contains approximately 300 milligrams of calciumEvery two ounces of cheese (approximately 57 grams) contains nearly 500 milligrams.

In addition, yogurt and soybean milk are also good sources of calcium. Yogurt is a beverage filled with active probiotics and rich in protein, containing approximately 150 milligrams of calcium per half cup (125 milliliters).

IfPeople who are allergic to milk or vegetarianism can also use soybean milk insteadAlthough soybean milk is not as rich as milk, it can also provide the human body with absorbable calcium.

Of course, when choosing milk and its products, one should follow food safety guidelines and consider other nutritional elements such as vitamin D and magnesium.

Third type: Vegetable food

Supplementing calcium with vegetables is a very healthy way,Many vegetables not only contain abundant calcium, but also contain a large amount of vitamin D.Vitamin D is one of the important auxiliary elements in the calcium absorption process, which can promote the conversion of calcium and store it in the blood.

Therefore, vegetables can also be used as a source of vitamin D in the human body, further increasing calcium absorption capacity. As for the specific values, the calcium content of vegetables is often underestimated.

A cup of boiled spinach contains about 240 milligrams of calciumThere are also other vitamins and nutrients.

Although the iron content in spinach brings competitive absorptionEven when consuming foods rich in iron at the same time(such as meat and legumes),The absorption capacity of calcium in spinach is still very considerable.

andand A cup of cooked vegetables contains about 400 milligrams of calcium, which is more than twice the amount of milk!

and

Secondly, celery, broccoli, lettuce, etc. are all rich in calcium and suitable for various populations. They not only contribute to the absorption of calcium, but also greatly benefit other organs and systems in the human body.

3 Blind calcium supplementation is not advisable, common three misconceptions of calcium supplementation

Nowadays, more and more people are realizing the importance of calcium and joining the team of calcium supplementation. Calcium supplementation has become one of the hot topics of concern for the elderly.

As people age, their metabolic function gradually decreases and their ability to absorb and utilize calcium also weakens. This also led toHealth issues such as osteoporosis and calcium deficiency frequently occur in the elderly populationand

and

Myth 1: Only valuing calcium intake

andThe absorption of calcium is also influenced by many interfering factors

Therefore, simply increasing calcium intake cannot truly achieve the goal of effective calcium supplementation.

The correct approach is to mix calcium containing substances reasonably according to one's nutritional needs, such as beans, green leafy vegetables, dairy products, etc. meanwhileCombining outdoor activities and exposure to sunlightDand

Myth 2: Relying on calcium supplements to supplement calcium

There are many calcium supplements on the market, and many people tend to take them directly to achieve the goal of calcium supplementation.

andA large amount of calcium supplements are essentially chemicalsIfand

So, the correct approach is toChoose calcium tablets within the recommended dosage range, preferably within 500-600 milligrams per dose

If possible,Try to ensure nutritional intakeImprove muscle mass and bone density through exercise, adjust daily dietary habits reasonably, and increase outdoor activity timeSupplement calcium naturally.

Myth 3: Overreliance on dairy products

Dairy products are one of the good sources of calcium, and milk, yogurt, and cheese all contain a large amount of calcium. However,and

In fact, even if you drink a lot of milk every day, it cannot fully meet the body's calcium needs, and most Chinese people will experience symptoms of lactose intolerance,Excessive intake of lactose can lead to symptoms such as diarrhea and abdominal pain.

In addition, dairy products also contain a lot of fat, which can increase the burden on the body if consumed more. This is also a problem that needs to be noted.

andWe should pay attention to the ways and methods of supplementing calcium, and pay attention to a balanced and moderate diet.

According to personal needs, intake calcium containing substances in a reasonable manner, combined with appropriate outdoor exercise and sunlight exposure, pay attention to a balanced diet, and timely blood nutrient levels with comprehensive auxiliary drugs, in order to better achieve the goal of calcium supplementation.

reference

[1] Gong Shuangshuang, Lv Jing, Wang Shuangyan. Research progress on calcium supplementation in the elderly [J]. Contemporary Medicine, 2017,23 (31): 178-182

[2] Wang Youjia, He Linping, Zhou Ruyun. Bone soup, neither calcium supplements nor harmlessness [N]. People's Daily, 2012-09-14 (004)

[3] Can supplementing calcium treat osteoporosis? Preventing Osteoporosis: Don't Fall into Mistakes [J]. World's Latest Medical Information Digest, 2017,17 (05): 16

[4] Fan Zhihong. Dietary misconceptions that calcium supplements must know [N]. Health Times, 2006-06-05 (004)

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