1, vitamin D needs to be supplemented at the same time as calcium supplementation. In the process of calcium supplementation, you should get more sunshine to accelerate the synthesis of vitamin D in the body, which is beneficial to the absorption of calcium.
2, don't take calcium phosphate.
Excessive intake of phosphorus 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. There is a trace element magnesium that affects calcium absorption.
It is easy to hinder the good absorption of calcium, so it is convenient to eat in peacetime and needs special attention.
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 calcium absorption.
Foods such as spinach, bamboo shoots, amaranth, edamame, water bamboo, onion and so on contain too much oxalic acid or phytic acid, which not only makes the calcium in the food itself 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.
6. Calcium and dairy products cannot be taken together.
If calcium tablets are added to milk, milk and calcium can easily combine to form clots, and not only calcium is not easily absorbed, but also milk is not easily digested.
7. Middle-aged and elderly people should stay away from fried recipes.
Fried recipes contain a lot of fat, which is not easily absorbed by the intestines of middle-aged and elderly people, and will lead to calcium and fat being excreted together.
8. No big fish and big meat during calcium supplementation.
Daily intake of 80 grams of protein will lead to the loss of 37 mg of calcium. If the daily intake of protein is increased to 240 grams, even if 400 mg of calcium is added, it will lead to the loss of 137 mg of calcium.
9. Pay attention to exercise
Physical exercise can make calcium deposit in bones and prevent osteoporosis. However, people who lack physical exercise, even if they supplement calcium, most of the calcium is free in the blood, and then some of it is excreted through urine, so it is not easy to enter the bones. ‘
Tips: Pay attention to two points in the choice: 1? Look at the brand and choose a big brand, with good quality and good effect; 2. Look at the platform, whether the qualifications are complete, whether there is a traceability mechanism, whether it stands with consumers, and whether it is guaranteed after sale. ’