Foods containing more than 300mg of calcium per 100g include black foods such as kelp, laver, Nostoc flagelliforme, auricularia auricula, black sesame, etc., and some even contain thousands of mg of calcium, while the calcium content of milk is only at a medium level, with the calcium content of about 100g. Wang Zhijin, chief physician of the Department of Gastroenterology, 305 Hospital of the People's Liberation Army, said that the calcium content of these black foods is really high, but because the taste and taste are not as good as milk, some people, especially teenagers, don't like them very much. Moreover, calcium supplementation can not only look at the content of calcium, but the most important thing is the absorption of the human body. At this point, the advantages of milk are very obvious.
Every food has different nutrients. Milk can provide a lot of protein, amino acids, fat and vitamins while supplementing calcium. Kelp is rich in iodine, and auricularia auricula has become one of the effective foods to prevent cardiovascular and cerebrovascular diseases. However, every food also has some disadvantages. For example, many people have lactose intolerance to milk, and the salt content of seafood is generally high. Overeating is not good for human health. Director Wang Zhijin believes that no matter what food, a balanced diet is the most important. Of course, different people can choose some foods according to their own specific conditions, which not only supplements calcium, but also meets other needs of the body. For example, teenagers can insist on drinking milk every day, middle-aged and elderly women eat more soy products, and the elderly eat more black fungus.
Some people take extra vitamin D to promote the absorption of calcium. Director Wang said it was unnecessary. Because the human body itself contains enough vitamin D, it can only be converted into active vitamin D which is beneficial to calcium synthesis after sun exposure. Active vitamin D synthesized by bathing in the sun for one day is enough to meet the needs of the body for several days. Therefore, as long as you take a short time out for outdoor exercise every day, you can not only ensure sun exposure, but also exercise, and exercise itself can increase the activity of calcium, accelerate its metabolism and promote its absorption.
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2. 80% of human phosphorus exists in bones and teeth. Phosphorus has many physiological functions and plays a vital role in genetic information transmission, energy metabolism, material metabolism and growth and development.
Phosphorus is also widely found in food. Rich sources of phosphorus are cocoa powder, cottonseed powder, fish powder, peanut powder, zucchini seed, pumpkin seed, rice bran, soybean powder, sunflower and wheat bran. Good sources are beef, cheese, fish, seafood, mutton, liver, nuts, peanut butter, pork, poultry and whole wheat flour. General sources are bread, grains, dried fruits, eggs, ice cream, milk, most vegetables and white flour. Trace sources are fat, oil, fruit juice, drinks, fresh fruits and sugar.
The absorption and excretion of phosphorus in the body is roughly the same as that of calcium. Phosphorus in cereals and vegetables in diet is phytic acid, and human intestine lacks lactase, so the utilization rate of phytic acid is low. Therefore, normal adults can absorb about 43% ~ 46% phosphorus from their diet, especially when rice is the staple food. When rice and dairy products or rice and small fish are the staple food, its absorption rate can be higher, about 47% ~ 64%. The net rate of intestinal phosphorus in breast-fed infants is 65% ~ 75%. More than 85% are breast-fed; The absorption rate of low phosphorus diet can reach 90%. If a large number of cereals are eaten for a long time, the adaptability to plant phosphorus will be enhanced, and the absorption rate of phytic phosphorus can be improved to varying degrees. Pasta fermentation is beneficial to the absorption of phosphorus. The forms of phosphorus in food are not closely related to the requirements of phosphorus. Phosphorus in food exists in two forms: inorganic phosphorus and organic phosphorus, including phosphoprotein, phosphosugar and phospholipid. The contents of inorganic phosphorus and organic phosphorus in different kinds of food are different. As far as milk is concerned, 70% is inorganic phosphorus. Animal tissues are mainly organophosphorus. Human phosphorus, whether organic phosphorus or inorganic phosphorus, can be absorbed in the gastrointestinal tract. Most organophosphorus compounds are absorbed after gastrointestinal hydrolysis. If food can provide enough inorganic phosphorus, the body itself can synthesize it into organic phosphorus. 70% of the phosphate absorbed from the diet is absorbed in the small intestine, and the most is absorbed in the middle section. The absorption of phosphorus requires the coexistence of sodium and calcium ions and sufficient metabolic energy.
Vitamin D is also necessary to absorb phosphorus. When vitamin D is deficient, inorganic phosphate in serum decreases.
Different kinds of food have different phosphorus contents. Foods rich in protein, such as meat, fish, eggs, milk, cheese and hard nuts, contain more phosphorus. Rice can provide about 12% phosphorus. Except bones, the phosphorus content of meat, poultry and fish is 15 ~ 20 times higher than that of calcium. Only milk, natural cheese, dark green leafy vegetables and bones have higher calcium content than phosphorus content. The content of calcium and phosphorus in milk is higher than that in human milk, and the ratio of calcium and phosphorus is quite different. The ratio of calcium and phosphorus in milk is 1.3: 1, while that in human milk is 2.3: 1. The calcium-phosphorus ratio of common foods other than dairy products is between 0.3 and 0.9. Therefore, the proportion of milk and dairy products in food can affect the proportion of calcium and phosphorus in the whole diet. Too low a ratio of calcium to phosphorus will affect the absorption of calcium, while too high a ratio will affect the absorption of phosphorus. Generally speaking, there is no shortage of phosphorus in the diet, because phosphorus exists in all natural foods.
If calcium, iron, aluminum and magnesium are absorbed too much, it will interfere with the absorption of phosphorus. Phosphorus in grains mostly exists in the form of phytic acid, which combines with calcium to form insoluble and unabsorbable salts.
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3. Introduction of iron-containing foods
Pig liver contains 3 1. 1 mg of iron per100g, and protein contains 20.8 mg. Pig liver is also rich in vitamin A and folic acid, with comprehensive nutrition. However, pig liver contains more cholesterol and should not be eaten too much at one time.
Beef contains 3.2 mg of iron per100g, and protein contains 20. 1 mg. Beef has high nutritional value and has the function of strengthening the spleen and stomach, but beef fiber is thick, so it should be cooked thoroughly and thoroughly when given to the baby.
Pork contains 3.4 mg of iron per100g of pork, and protein 18.4 mg. Pork has the effect of moistening intestine and nourishing stomach, and is the most common source of iron in baby's daily diet.
Chicken liver contains100g of iron 13. 1 mg and protein contains 16.6 mg. Chicken liver is rich in heme iron, zinc, copper, vitamin A and vitamin B, which is a good choice for baby to supplement iron.
Pig kidney contains 5.6 mg of iron per100g, and protein 16.8 mg. Pig kidney is rich in zinc, iron, copper, phosphorus, B vitamins, vitamin C, protein, fat and so on. , but it should be cleaned when making.
Chicken blood contains 28.3 mg iron per 100 g chicken blood, and protein 10. 1 mg. Chicken blood is rich in iron, zinc, amino acids and vitamins, especially iron and lysine, which are easily absorbed by human body.
Soybean contains 9.4 mg of iron per/kloc-0.00 g, and protein contains 32.9 mg. Soybean is rich in nutrition and high in iron, but the iron absorption rate is slightly worse than that of animal sources.
Egg yolk contains 10.2 mg of iron per 100 g, and protein contains 15.2 mg. Egg yolk is rich in iron, zinc and vitamin D. If there is no allergy, eggs are one of the most important foods for babies.
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Seafood has the highest iodine content, especially kelp, jellyfish, laver, moss strips and mussels.
Chinese herbal medicines such as laver, kelp and yam should be strictly fasted.
Generally speaking, the iodine content in most terrestrial plants is low, with an average of no more than 0/.0 mg/kg/kloc, which is only.
The iodine content of spinach and celery is high, which can reach 1.64 mg and 1.60 mg per kg.
The iodine in seafood is several times as high as that in land plants, and some are as high as dozens of times. Usually the kelp we eat contains iodine.
The amount per kilogram is 10.0 mg.
Marine fish and laver are also good foods to supplement iodine in daily life. Eating kelp regularly can not only replenish the body.
Iodine and other kinds of trace elements, amino acids and vitamins can also be ingested at the same time. So, only seafood.
The product is a food with high iodine content in nature, so we should pay attention to eating more of these foods at ordinary times, which is the best natural iodine supplement product.