Calcium food:

1, soy products: dried tofu. After pressing the concentration of dried tofu, calcium content in soybean products out of the ordinary, such as small dried calcium content can be as high as 7 times the water tofu. Dried tofu to replace the meat stir-fry, calcium content will increase dramatically.

2, nuts: hazelnut. Hazelnut in a variety of nuts in the highest calcium content, per 100 grams of fried hazelnut calcium content of up to 815 mg, able to meet the calcium requirements of adults a day. But nuts are generally high energy, a small handful per day can be.

Zinc supplement food:

1, beef. Every 3 ounces (about 85 grams) of braised beef contains 7 milligrams of zinc. Beef is also rich in protein (one serving meets half of a day's protein needs), as well as vitamin B12, which is good for nerve health. Marinated or braised beef is a good choice, but too much red meat can increase the risk of diabetes, heart disease and other diseases, so eating it once a week is fine.

2, chicken. 3 ounces of cooked chicken contains 2.4 mg of zinc. Chicken is an important food source of vitamin B6, which is beneficial for normal brain function. Chicken curry with yogurt is a good nutritional combination.

Extended information:

Scientists have found through research on the physiological role of calcium metabolism in the human body that the optimal time of day to take calcium supplements is just before going to bed each night.

During the day, the body can consume 400 mg to 500 mg of calcium in the three meals a day diet, when the body's calcium regulating mechanism plays a role in discharging excess urinary calcium from the urine, the blood can be replenished from the food in order to maintain blood calcium balance.

But at night, the urinary calcium is still excreted, but there is no longer any calcium in the food to replenish it, so that some of the calcium in the blood is released to fill in the loss of urinary calcium. In order to maintain normal calcium levels in the blood, the body must withdraw a portion of its stock from the calcium reservoir, i.e., the calcium in the bones. This regulatory mechanism allows most of the calcium in early morning urine to come from bone calcium.

On the other hand, the various hormones that regulate calcium metabolism in the body are secreted differently during the day and night. Blood calcium levels are lower at night and higher during the day. Hypocalcemia at night may stimulate the secretion of parathyroid hormone, which accelerates the breakdown of bone calcium. If you take calcium supplements before you go to bed, you will be able to provide enough "ammunition" for the night and block the process of using bone calcium in the body.

So, before going to bed, you can eat milk or other calcium supplement food or medicine.

People's health network-calcium supplementation has to be careful! The best time to supplement calcium is before going to bed

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