Dietary calcium supplementation recipes and calcium supplementation are topics that many people need to pay attention to now. Calcium is essential to maintain the healthy growth of bones, which requires careful attention from daily diet. Let's take a look at the diet calcium supplement recipe.
Diet Calcium Supplement Recipe 1 Tofu Stewed Fish
Tofu is a well-known high-calcium food. As long as you eat 200 grams of tofu, you can meet the daily calcium requirement of13, which is more than drinking half a catty of milk. The rich vitamin D in fish can enhance the absorption of calcium by human body. Therefore, stewed fish with tofu is not only delicious, but also a perfect match for supplementing calcium and strengthening bones. Need to be reminded that when choosing tofu, you should choose south tofu or north tofu with high calcium content.
Spinach mixed with sesame sauce
Sesame paste is a "treasure house" of calcium, containing 870 mg of calcium per 100 g, which is higher than that of beans and vegetables. Vitamin K rich in spinach is the formation factor of bone calcium. If vitamin K is supplemented at the same time, the effect of calcium supplementation can be greatly improved and calcium deposition in bones can be promoted. Sesame sauce mixed with spinach, fragrant but not greasy, is an excellent cold dish for calcium supplementation.
Vinegar rape
Many green leafy vegetables are not inferior in calcium supplement, among which the calcium content of small rapeseed exceeds that of milk with the same weight. Vinegar is beneficial to the transformation of calcium from insoluble state to soluble state, and promotes the absorption and utilization of calcium. In addition, small rapeseed also contains a lot of minerals and vitamin K which are helpful for calcium absorption.
Stewed trotters with soybeans
Soybean is rich in calcium, and trotters are rich in collagen, which can be used as the skeleton of calcium deposition and is more conducive to the absorption of calcium in soybean. Need to be reminded that pig's trotters are high in saturated fat and should not be eaten often.
Green pepper scrambled eggs
Eggs contain high-quality protein and high calcium content, while green peppers are rich in vitamin C. If fried together, not only the color looks good, but also the absorption rate of calcium can be improved.
Laver bath bully soup
Like twins, calcium and magnesium always appear in pairs. When the ratio of calcium to magnesium is 2∶ 1, it is most beneficial to the absorption and utilization of calcium. Yuba is one of bean products rich in calcium, and laver is called "the treasure house of magnesium". Together, you can make soup, which is a perfect match for supplementing calcium and strengthening bones.
Dietary calcium supplement recipe 2 1, egg yolk
Egg yolk is a kind of food with high calcium content, and its absorption rate is relatively high after entering the human body. Therefore, osteoporosis patients can achieve the effect of preventing and treating osteoporosis by eating an egg yolk every day.
2. Macroalgae
Osteoporosis patients should eat more kelp and other foods in their daily diet. Kelp contains calcium and iodine which can help us to prevent and treat osteoporosis. Not only that, but also can prevent diseases of hypothyroidism. Therefore, eating kelp regularly is very beneficial to your health. If you want to prevent osteoporosis, you can eat more kelp.
3. Milk
Milk is also a kind of food that helps the growth of bones. After the calcium in milk enters the body, it can protect our bones well. In addition to calcium, milk also contains a variety of vitamins, minerals, lactic acid and other nutrients, which are very beneficial to the health of bones, so drinking more milk can also prevent osteoporosis.
4. onions (surname)
Relevant scientific research shows that patients with osteoporosis can effectively prevent and treat diseases by eating onions, and glutamate peptides contained in onions can prevent the loss of minerals.
5. Shrimp skin
Shrimp skin is also very friendly to osteoporosis patients, because it is rich in protein and calcium, and the calcium content is higher than eggs and milk, so the elderly can also eat shrimp skin to prevent osteoporosis. Children can eat shrimp skin to supplement calcium.
6. Dried plums
Dried prunes are a kind of food that can help osteoporosis patients effectively improve their bone health. Dried plums can prevent fractures and inhibit bone resorption.