Diet health information

Taiwanese are generally deficient in calcium, and milk is the best source of calcium supplements. Dietitians always encourage more milk. In fact, it is not only milk, but many European and American countries regard goat milk as a "milk treasure." Our ancestors also affirmed the goat's milk. The "Compendium of Materia Medica" records: "Goat milk is warm, moisturizing the heart and lungs, treating thirst, treating fatigue, benefiting the essence, and replenishing the lungs and kidneys." What are the benefits? How should I drink?

Recently, a man was often fractured to the Auxiliary Hospital for treatment. The bone mineral density was insufficient by precision instruments. Frequent fractures should be caused by osteoporosis caused by insufficient calcium. Guo Changsheng, director of the Nutrition Department of the Auxiliary Hospital, said that according to the National Nutrition Survey every five years, the Chinese people are almost 100% calcium deficient before the age of 18, and more than 80% of the calcium deficiency in adulthood, which is roughly divided into three reasons, including intake. Insufficient, calcium loss, too much protein intake.

Chinese people have insufficient calcium due to eating habits
Guo Changsheng explained that the most important thing is that too much protein is taken up, which will cause calcium loss, but this is also the most unknown part. Big fish eat too much meat, prone to antagonism, so that the gastrointestinal tract reduces absorption rate, when the body's calcium deficiency, it will easily lead to osteoporosis, fractures, tooth shake and other crises.

Cai Shumin, director of the nutrition department of Yadong Hospital, added that the calcium of the Chinese people over 7 years old is obviously insufficient. Because the baby eats high-nutrition breast milk during the period of 1 to 3 years old, the calcium is sufficient during this period. But as people get older, most people don't get enough calcium for a day, and eating wrong, it can also cause calcium loss, such as drinking caffeine, coffee, tea and other caffeine-containing drinks.

Big bone soup drinks more than enough
There is a certain standard of daily calcium intake for each age group. Cai Shumin said that 300 to 600 mg per day before 6 years old, 800 mg from 7 to 9 years old, 1000 mg from 10 to 12 years old, and 1000 mg of calcium per day for adults, elderly and developing adolescents due to calcium loss. For fast factors, growth requirements and other factors, you should take 1200mg of calcium.

Most people don't have the right diet. For example, Cai Shumin often thinks that drinking pork bone soup can add a lot of calcium, and adding a spoonful of vinegar to the soup can help the calcium out of the bone, but the people even drink a few bowls of soup, calcium is also The amount needed for a day that is not enough for the human body. Therefore, it is better to eat the "body" of food, you can eat dark green vegetables, such as camphor, kale, celery, cabbage, black fungus, etc., are rich in calcium, 1 mg of calcium per 1 gram .

Guo Changsheng pointed out that dark green vegetables are rich in calcium. Others such as mountain flour, love jade, nuts, soy products, and even kelp, sea vegetables, and shrimp can all be supplemented with calcium. As for cooking methods, calcium is not affected. absorb.

Lactose intolerance can be replaced with yogurt
Although milk is rich in calcium, some people have lactose intolerance, as long as they drink milk, they will diarrhea. Guo Changsheng said that at this time, you can change to eat cheese or yogurt and yogurt, and in the production process, about 30% to 40% of lactose will be converted into lactic acid, which can reduce the problem of laxation. But just drink it properly."

For people who are afraid of drinking diarrhea, Cai Shumin also suggested that you can try to replace dairy products with yoghurt, and there are a lot of vitamin B group and calcium in yoghurt. Calcium lactate can also promote calcium absorption; A small amount, let the stomach slowly get used to it. As for the people who eat "vegan", Cai Shumin said that it is also possible to obtain calcium from soybean products such as tofu and dried beans.

Do not move, do not sun, calcium will also lose
In addition to diet, sun exposure and hyperactivity can help the gastrointestinal tract absorb calcium. Guo Changsheng explained that in addition to starting from food, the public can also get at least ten minutes of sun every day. After getting vitamin D, it can promote the absorption of calcium in the gastrointestinal tract, sitting still, not sunning, these are calcium. The reason for the slow loss.

Although the sun can increase vitamin D, there is a small step in "sun". Cai Shumin said that every day before 10:00 am, after 3 or 4 pm, the best time, avoiding the hot sun at noon, can be healthy and not heatstroke.

Finally, Guo Changsheng emphasized that "over over" is not a good thing. Because calcium is too high, it may cause "hypercalcemia", and kidney function, dry mouth, constipation, kidney stones, and easy fatigue. If the symptoms are the most serious, it may be life-threatening, so it is still appropriate.