2. Nuts: hazelnuts. Hazelnut has the highest calcium content among all kinds of nuts, and the calcium content per100g of fried hazelnut is as high as 815mg, which can meet the daily calcium demand of adults. However, the energy of nuts is generally high, and a small handful can be used every day.
3, beans: kidney beans. Every100g kidney bean with skin contains 349 mg of calcium, which is nearly twice as much as that of soybean. It is a good way to supplement calcium by using spiced kidney bean and preserved plum kidney bean as snacks or appetizers.
4. Fruits and vegetables: amaranth and small rapeseed. Many green leafy vegetables are not inferior in calcium supplement effect, among which the calcium content of amaranth and rape exceeds that of milk with the same weight. In addition, vegetables contain a lot of mineral elements and vitamin K which contribute to calcium absorption. When vegetables are boiled in boiling water and then cooked, the calcium absorption rate will be better.
5, fish: loach. Under the same weight, the calcium content of loach is nearly 6 times that of carp and about 0/0 times that of hairtail. Misgurnus anguillicaudatus and tofu, two calcium-rich ingredients, are combined into one, which is definitely a calcium supplement dish.
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Misunderstanding of calcium supplementation
1, a glass of milk a day can't meet the daily calcium demand.
Many people think that one day 1 cup of milk can meet one day's calcium demand. In fact, 1 cup of 250ml milk contains only 200mg of calcium. According to the Dietary Guidelines for China Residents revised by China Nutrition Society, normal people need to take a certain amount of calcium every day: from the age of 4 to adulthood, the daily intake of calcium per capita should reach 800 mg.
1 1~ 14 years old, in the second trimester, and after 50 years old, the daily intake of calcium should not be less than 1000 mg; In the second trimester, women should ensure that the daily intake of calcium is1000 ~1200mg and1200mg during lactation. The daily calcium intake of all people does not exceed 2000 mg. Therefore, a glass of milk a day can't meet the daily calcium demand.
People should pay more attention to the intake of calcium-rich foods in their daily diet, such as beans and their products, sesame, shrimp skin, spirulina, etc., and appropriately supplement calcium nutritional supplements (such as calcium +VD soft capsules one capsule a day).
2. Drinking bone soup alone cannot supplement calcium.
I was taught at an early age that drinking more bone soup can supplement calcium. In fact, this is a misunderstanding. Although bone soup is rich in protein, the calcium in bones will not dissolve easily.
It has been proved by experiments that after the bones are cooked in the pressure cooker for two hours, the fat in the bone marrow comes to the surface one after another, but the calcium content in the soup is still very small. On the contrary, bone soup contains a lot of fat, so obese people and the elderly should not drink too much, otherwise it will increase the burden on the body and pose a threat to health.
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