Smart babies have the concept of "supplementing calcium". As we all know, drinking milk is a good choice for calcium supplementation. But maybe you don't know, besides strengthening bones, what other important functions does calcium have for the human body? Function of calcium: 99% of calcium absorbed by human body will be used to build strong bones and teeth, and the remaining 1% calcium will be used to maintain the normal operation of nerve conduction, muscle contraction and electrolyte balance. When calcium, magnesium and potassium are unbalanced, people are prone to cramps. Proper calcium supplementation can also prevent cramps! Therefore, the function of "calcium" is not only to prevent osteoporosis as we usually know, but also to maintain the normal operation of the body. Calcium deficiency crisis For children, the biggest crisis of calcium deficiency is that it will affect the health of bones and teeth, and it will also lead to the dysplasia of muscles and nerves, and the related electrolyte imbalance will also appear. By the way, calcium can stabilize nerves, and people who are stressed or have a bad sleep can also take calcium supplements appropriately to improve. It can be seen that calcium deficiency will have many effects on people's body and mind. Healthy babies need to supplement calcium and iron at intervals of more than one hour, so that the antagonism between calcium and iron will not hinder each other's absorption. Babies' calcium absorption rate is the highest in their lives-it can reach about 60%, and then it will gradually decrease until they reach puberty and then increase again. In fact, we can find that when the human body needs to grow taller and stronger, the demand rate of calcium will increase greatly. For example, breast-feeding women must provide more nutrients for their babies, so the demand for calcium will also increase. Whether it is a baby who is still drinking formula milk or breast milk, a child who has begun to add non-staple food, or even a child who can eat solid food, calcium supplementation cannot be ignored. For children of different ages, the daily calcium quality is of course different: (1)0 to 2 months:1200mg. (2)3 to 5 months: 65438+300mg per day. (3)6 to 1 1 month: 1 day 400 mg. (4) 1 year to 3 years old: 1 day 500 mg. (5)4 to 6 years old: 65438+600 mg for 0 day. So, can excessive calcium intake cause harm to the body? In this regard, Liu Yili, a nutritionist in Taian Hospital, told us that everyone can get a certain amount of calcium absorption every meal every day, so parents don't have to worry too much about the problem of excessive calcium intake, because the calcium intake of ordinary people is obviously insufficient, just pay attention to the interval between calcium supplementation and iron supplementation at 1 hour or more, so as not to hinder each other's absorption because of the antagonistic effect between calcium and iron. Calcium demand of adults and pregnant mothers: A national nutrition survey conducted by the Department of Health of the Executive Yuan found that the calcium intake of adults in China is significantly lower than the recommended value of 65,438+0,000 mg per day-only about 400 to 500 mg per day, which is not immediately harmful, but it is already in a state of deficiency. The calcium requirement of pregnant mommy is 1 200mg on day1200mg, which is 200mg more than that of adults, because mommy must provide enough calcium to help the baby develop and grow. Pregnant mothers with cramps suggest that calcium intake must be sufficient to reduce the incidence of cramps. What! Is it true?/You don't say. /You don't say. Rumor 1 Drinking too much milk will lead to calcium loss. There was a saying that excessive intake of protein would affect the absorption of calcium, but later research results overturned this concept; A few years ago, the United States and Britain, the two countries with the largest consumption of dairy products, were also the most serious and common areas of osteoporosis. The news that too much milk will lead to calcium deficiency spread like wildfire, which really makes people who rely on milk to supplement calcium a little nervous. Liu Yili, a nutritionist, said that each country's food culture is different, so the research results will of course be different. Westerners are deeply influenced by fast food, and it is easy to lose calcium when exposed to too many high-fat and high-salt foods. In addition, phosphoric acid in soft drinks will affect the absorption of calcium, leading to a high proportion of osteoporosis in westerners. Rumor 2 10 cup of soybean milk equals 1 cup of milk. We often start our day with milk or soybean milk, but soybean milk needs to drink many cups to reach half of the recommended daily calcium content of adults (about 500 mg of calcium), but only two cups of milk is enough to reach half of the recommended value. It can be seen that there is a gap between the calcium content of soybean milk and milk. However, there is no doubt that soybean itself has high nutritional value, and some adults or children can only choose to drink vegetable milk "soybean milk" instead of animal milk "milk" because of long-term vegetarianism, so this comparison is actually inconsistent! In addition, a group of people are lactose intolerant. When they drink milk, they will have diarrhea but want to strengthen calcium supplement. At this time, nutritionists will suggest that plant bean products have calcium but no cholesterol, which is also a very good healthy choice. In fact, there are many sources of plant calcium, such as dried beans, tofu, dark green vegetables, nuts and so on. Therefore, drinking soybean milk is not the only way for vegetarians to supplement calcium. No matter what their eating habits are, please let your children develop a good eating habit of not being picky about food from an early age and take nutrition from various sources. With sufficient calcium and nutrition, children naturally have strong heads! Myth 3 carbonated drinks will affect the absorption of calcium. The human skeleton is mainly composed of calcium and phosphorus. These minerals provide solid capital for bones and make our bodies strong. Carbonated drinks contain a lot of phosphorus, and phosphorus will occupy the original position of calcium in the human body. Therefore, long-term drinking a large number of beverages containing phosphoric acid under the condition of insufficient calcium will naturally affect the development of children's bones and teeth, and it is also one of the reasons for adult osteoporosis. The difference between mineral V.S. and trace elements: I often hear the terms "huge mineral" and "trace mineral"! But what's the difference between them? The huge minerals often mentioned are calcium, potassium, magnesium, sodium and so on. Trace minerals refer to iron, iodine, chromium and so on. These are things that the human body doesn't really need. Although the required amount is very small, it is very important, as long as a little is enough to meet the needs of the human body! As mentioned above, we all know that milk is the best source of calcium supplement. 1 cup of 240c.c milk contains about 250 mg of calcium, which is close to the daily needs of children. As long as the nutrition is adequate and balanced, the rest of the calcium demand can be supplemented by diet. In addition, seafood that can be eaten with bones as a whole is also a high-calcium choice, such as shrimp, cherry shrimp, dried fish, sardines, clove fish and so on. It tastes special and is loved by many children! Soybeans and nuts: My favorite plants can choose soy products or dark green vegetables. For example, two or three pieces of dried beancurd in 1 day can make up nearly half of the daily calcium requirement, or eat more calcium-rich vegetables such as celery, amaranth, red cabbage and kale. Nuts, almonds and walnuts are also one of the sources of calcium, especially the calcium released by grinding black sesame seeds is more easily absorbed and utilized by the human body (but nuts are rich in oil, and excessive consumption can also lead to obesity). You can try to sprinkle it on rice or add it to homemade west point cookies, which is a delicious recipe for calcium supplementation! Vitamin d strengthens bones. Calcium needs the assistance of vitamin D in the small intestine to make the absorption of calcium more perfect. After moderate exposure to the sun 15 to 20 minutes, the body will make its own vitamin d to maintain strong bones. In fact, eel, salmon and egg yolk are also rich in vitamin D. Appropriate supplementation of potassium and magnesium is also an important angle to assist calcium absorption. Only pay attention to the mutual inhibition of absorption between high calcium and high iron, so it is necessary to avoid eating at intervals of 1 to 2 hours at the same time. Children can also be healthy! In this regard, nutritionist Liu Yili told us that vegetarianism is actually a healthy choice, but if the target is children, it is recommended to eat eggs and milk with balanced nutrition, because both eggs and milk belong to protein, and the absorption and utilization rate of the human body is very high! Generally speaking, vegetarians should eat staple food, vegetables and protein for every meal, but try to reduce the consumption of fried beans such as gluten and red bean branches that have been processed many times, because although they taste sweet and delicious, the nutrition has disappeared under the destruction of processing and high temperature! Can children take calcium tablets? If a child's growth curve lags behind that of children of the same age, parents usually worry about whether the child needs to store "good character" to avoid falling behind others. However, the daily intake of calcium is limited to 2500 mg, and each person can only absorb 200 to 300 mg of calcium between meals, so it is generally not recommended for children under 3 years old to take calcium tablets directly. The liver and kidney functions of children who are too young have not been fully developed, and too much calcium intake will cause the burden on children's kidneys. It is suggested to confirm whether the child really lacks calcium before taking calcium tablets, and then take low-dose calcium tablets under the guidance of a doctor. It's scary to say, but I'm sure you've all heard the saying "eat brains and eat bones". I believe many people are familiar with folk folk prescription "bone meal", but the bone meal of unknown origin has doubts about heavy metal residues, which may have an impact on the health of adults and children. Don't take bone powder from unknown sources at will, so as not to lose big because of small! What about lactose intolerance? Lactose intolerance is due to the lack of lactase to digest lactose in the body, which leads to diarrhea and bloating after drinking milk. If the child suffers from lactose intolerance, yogurt and yogurt are also good choices for calcium supplementation, because lactose in fermented dairy products has been decomposed, so the content is less, but yogurt is not short of calcium! Only fermented dairy products are high in sugar and calories, so it is not recommended to eat too much at a time to avoid the problem of childhood obesity. Liu Yili, a nutritionist, told us that in fact, many adults and children suffer from lactose intolerance, but as long as they are well trained, this problem can be improved. The amount of milk they drink can be increased from 65,438+000 c.c. to 65,438+050 c.c. and then to 200 c.c. Although there will still be some diarrhea at first, our health will be affected. In addition, eating a little solid food before drinking milk can delay the absorption of lactose, which can also help our gastrointestinal tract adapt to lactose. If parents feel distressed when watching their children have diarrhea, they can also switch to low lactose formula, and the calcium content will not be affected by low lactose! Liu Yili Education: Institute of Health Nutrition, Taipei Medical College Experience: nutritionist of preventive medicine and health consultation in Tai 'an Hospital, nutritionist qualified in national examination, nutritionist of Diabetes Society of the Republic of China, nutritionist of Obesity Society of the Republic of China, nutritionist of Tai 'an Hospital at present, and legal person of Seventh-day Adventist medical consortium.
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