What food is good for the elderly to eat to supplement calcium? 1. You can eat more bean products
Bean products are rich in calcium, but it should be noted that although bean products are rich in calcium, they need to be completely cooked before eating, and they should not be eaten with certain vegetables, such as spinach.
2. Sesame sauce
Sesame sauce contains the most calcium in daily food, with the calcium content of 157 mg per 1 g sesame sauce. Sesame paste is rich in protein, amino acids, vitamins and minerals, and its calcium content is much higher than that of vegetables and beans. Regular consumption is of great benefit to the development of bones and teeth. In addition, sesame paste is rich in lecithin, which can prevent hair from turning white or falling off prematurely.
3. Eat more green vegetables
Many vegetables are also rich in calcium. For example, cabbage, rape and other vegetables contain at least 15mg of calcium per 1g g. Eating more vegetables is a good choice for calcium supplementation.
4. Eat more animal bones
For animal bones, more than 8% of them are calcium. If you want to supplement calcium, it is a good idea to eat animal bones often. When eating animal bones, you can break them and use them to make soup, which is better.
5. Eat more shrimp skin and kelp
Shrimp skin and kelp are seafood with high calcium. Eating 25g a day can supplement 3mg of calcium. Eating more shrimp skin and kelp can also reduce blood fat and prevent arteriosclerosis, which is very beneficial.
6. Drink more milk
I believe everyone knows that milk is rich in calcium. Basically, half a catty of milk contains 3mg of calcium, and there are many lactic acids, vitamins and minerals in milk, which can promote the absorption and digestion of calcium. Drinking more milk can still supplement calcium well.
11 calcium-supplementing recipes suitable for the elderly 1. Stir-fry dried shrimps and rapeseed
5 grams of shrimps, 25 grams of rapeseed, and 2 pieces of dried shrimps are shredded. Stir-fry in the oil pan often, and you can eat it often.
2. Shrimp skin and tofu soup
5 grams of shrimp skin, washed and soaked; 2 grams of tender tofu, cut into small squares; Add chopped green onion, Jiang Mo and cooking wine, stir-fry in oil pan and add water to cook soup. It can fully supplement calcium, and it is effective if eaten regularly.
3. Stir-fried leek with shrimp skin
5g of shrimp skin, washed and soaked; 25g leek, washed and cut into sections. Stir-fry leek for several minutes in a wok with strong fire. Stir-fry shrimp skin, add refined salt, cooking wine and Jiang Mo, then stir-fry shrimp skin with strong fire, and season with refined salt before serving.
4. Shredded pork with shrimps and shallots
5 grams of shrimps, 25 grams of shallots (cut into small pieces) and 1 grams of pork (cut into shreds). Stir-fry the shallots and shredded pork in an oil pan, add cooking wine and Jiang Mo, then stir-fry the shrimps and add refined salt before serving.
5, milk jujube porridge
Milk boiled rice and jujube porridge, often eaten, cure body deficiency and qi and blood deficiency.
6, milk drink
25 ml of milk, take it together early every morning, and drink it regularly to supplement calcium.
7. Milk egg yolk soup
Mix 5 egg yolks, 25g flour, 5g cooked pork, 1g cooked chicken slices, 5g chicken soup and a little refined salt. 25 grams of flour, stir-fried with cooked pork into flour paste; Boil chicken soup into oil, break it up and dissolve, and add milk, iodized salt and monosodium glutamate; Immediately put the soup pot on fire and put the egg yolk into the pot. In addition, divide the chicken slices into 4 bowls and fill the soup, then take it in 4 times.
8. Roasted meat with vegetarian chicken
25g of vegetarian chicken and 2g of beef. After washing the beef, cut it into pieces, stir-fry the vegetarian chicken in an oil pan until it is egg-yellow, then add appropriate amount of onion and ginger, add beef and yellow wine to cook, add appropriate amount of white sugar, soy sauce, refined salt, monosodium glutamate and pepper for several times after 1 minutes, and serve.
9. Fried shredded pork with dried garlic
4 pieces of dried garlic, 15g of garlic and 15g of pork. After washing, cut into shreds, stir-fry in oil pan with high heat until cooked, add seasoning and mix well, then serve. The shredded garlic can also be added before the pot is taken out, and it can be stir-fried for more than a dozen times.
1. Fish powder soup with shredded pork and bean curd with mushrooms
5 grams of mushrooms, 1 grams of shredded pork and 25 grams of bean curd are cooked into soup according to the routine, thickened with raw flour, and at the same time, 25-3 grams of fish powder and appropriate amount of pepper are added, and the soup can be taken after being stewed evenly.
11. Pork bone and soybean porridge
15g pork ribs, 5g soybeans, salt, onion, ginger and monosodium glutamate. Clean pork ribs, simmer for 1 hour with slow fire, put the ribs in the same pot and boil for several times, then add 1 grams of rice and simmer until the ribs and soybeans are cooked thoroughly. This recipe has the effects of tonifying kidney and growing bones. It is suitable for diet therapy and calcium supplementation for infants, children and adolescents in the vigorous growth period.
The elderly should pay attention to five matters when supplementing calcium. 1. Vitamin D must be added to supplement calcium.
Appropriate vitamin D supplementation can promote the absorption of calcium. Without vitamin D, the absorption of calcium is only 1%.
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2. Don't take calcium phosphate.
If you take too much phosphorus, it will form water-insoluble calcium phosphate and be excreted. Will inevitably lead to the loss of calcium. Because of food and water problems, Chinese people's phosphorus intake has greatly exceeded the standard, so when purchasing calcium supplements, we must see the ingredients of calcium.
3. Magnesium affects the absorption of calcium
Excessive magnesium can not only affect the absorption and utilization of calcium, but also cause motor dysfunction.
4. Less salt in food is beneficial to the absorption of calcium
When the sodium intake is high, the body will reduce the absorption of calcium.
5. Phytic acid and oxalic acid in food affect the absorption of calcium
Foods such as spinach, bamboo shoots, amaranth, edamame, water bamboo, onion, etc. contain too much oxalic acid or phytic acid, which not only makes the calcium in the food difficult to be absorbed, but also affects the absorption of calcium. Therefore, before cooking these vegetables, they can be scalded in boiling water to remove oxalic acid and phytic acid.
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