Let's take a look at the recommended or appropriate intake of dietary minerals for China residents, which contains information of people of different ages. Recommended intake of calcium? .
Let's look at the recommended intake of calcium for women of different ages:
Normal women of childbearing age (18-50 years old) is 800 mg/d; For women in early pregnancy, it is 800 mg/d; For women in the second and third trimester of pregnancy,1000 mg/d; /d； Postpartum nurse, 1000mg/d/d. From this recommended calcium intake, it can be seen that the daily calcium intake of women is 800mg/d in preparation and early pregnancy, and that of pregnant mothers in the middle and late pregnancy is 1000mg/d until the baby is breastfeeding.
When is the best time to supplement calcium before pregnancy?
Actually, no? When is the best time to supplement calcium? Calcium deficiency should be supplemented immediately, and this is the best time to supplement calcium.
If pregnant women have a normal diet and drink milk every day, there is no need to supplement calcium if they can consume 800mg/d of calcium through food every day; However, if women who don't like to drink milk or are picky eaters, their daily calcium intake through food is less than 800mg/d, so it's better to add some extra calcium.
How to supplement calcium before pregnancy?
There are two ways to supplement calcium: one is food supplement, and the other is calcium supplement.
1. Food calcium supplement
That is to say, calcium should be supplemented through diet, and calcium-rich foods such as milk, dairy products, bean products, dark green vegetables, sesame seeds and laver should be eaten in the usual food.
Tips for calcium supplementation:
Among these foods, milk and dairy products are the most recommended. The calcium content in 100 ml milk is 100 mg. If you can drink 200-300 ml of milk every day, it is equivalent to supplementing calcium by 200-300 mg, and then eating other calcium-containing foods is almost the daily amount.
If you don't like to drink milk or picky eaters, you can also choose to drink pregnant women's milk powder. Pregnant women's milk powder belongs to formula milk powder and contains nutritional ingredients supplemented during pregnancy. As long as you drink it in moderation, you can supplement most of the nutrients.
③? Eating too much or some foods are not properly matched will affect the absorption of calcium.
Foods rich in oxalic acid, such as amaranth, spinach and bamboo shoots, will combine some calcium ions. When eating, you can first blanch with hot water to help remove oxalic acid. Such as coffee, carbonated drinks, French fries, hamburgers, animal liver and other foods rich in phosphoric acid, under normal circumstances, the ratio of calcium to phosphorus is 2: 1, and too much phosphorus intake will affect the absorption of calcium; Such as all kinds of fried foods, eating too much will also lose some calcium, which is also not conducive to calcium supplement and absorption.
④ Don't forget to supplement vitamin D while supplementing calcium. Because VD can promote the absorption of calcium, we can arrange more outdoor activities, bask in the sun and synthesize more vitamin D. ..
? Food calcium supplement? Misunderstandings should be avoided.
1 Bean products should be supplemented with calcium and drink more soy milk.
Since soy products also contain a lot of calcium, can women who love soy milk drink more soy milk to supplement calcium?
About what? Do bean products contain calcium? There is a common sense to understand first: the calcium content is related to the density of bean products. The higher the density, the higher the calcium content, which means dried bean curd. Tofu > soybean milk.
Therefore, women who love soy products want to supplement calcium. It is recommended to eat tofu, especially brine tofu, which contains more calcium.
② You can drink more bone soup by supplementing calcium.
Calcium is the main component of bones? That's right, but if you make soup with bones, it's wrong. Many people think bone soup? Thick white ingredients? It's calcium, but it's not!
The white layer floating on the soup is fat. Drinking too much can't supplement calcium, but it is easy to gain weight, which is not reliable!
According to research data, 100 ml of bone soup contains only 4 mg of calcium, so if you take 800 mg a day, you need to drink 20 liters of bone soup a day.
2. Calcium supplements
Some women who don't like drinking milk, pregnant women's milk powder and picky eaters do lack calcium, so they can supplement calcium under the guidance of a doctor.
There are many calcium agents on the market now, including solid calcium, liquid calcium, and calcium supplements suitable for pregnant women? Mixed nutrients? Which is better? You'd better consult a doctor. It is best to choose calcium agent containing vitamin D and supplement calcium according to the amount. Otherwise, insufficient supplementation will lead to calcium deficiency, and excessive supplementation will also affect health.
For pregnant women, it is recommended to consult a doctor before deciding whether calcium deficiency or calcium supplementation is needed before pregnancy.
In addition, it is more important to supplement nutrition before pregnancy? Balanced nutritional supplement? In this way, women's physical condition will be better and more conducive to prenatal and postnatal care.