1, dried bean curd

After squeezing and concentrating, the calcium content of dried bean curd is outstanding in bean products. For example, the calcium content of dried incense can be as high as 7 times that of tofu. Cooking with dried bean curd instead of meat will greatly increase the calcium content.

2. Hazelnut

Hazelnut has the highest calcium content among all kinds of nuts, and the calcium content per100g of roasted hazelnut is as high as 8 15 mg, which can meet the daily calcium demand of adults. But the energy of nuts is generally high, and a small handful is enough every day.

3. Yundou

Every100g of kidney bean with skin contains 349 mg of calcium, which is nearly twice that of soybean. It is a good way to supplement calcium by using spiced kidney beans and plum kidney beans as snacks or appetizers.

4. Amaranth and rape

The calcium supplement effect of many green leafy vegetables is not inferior, among which the calcium content of amaranth and rape exceeds that of milk with the same weight. In addition, vegetables contain a lot of mineral elements and vitamin K, which contributes to the absorption of calcium. Blanch vegetables with boiling water before cooking, and the absorption rate of calcium will be better.

5, loach

Under the same weight, the calcium content of loach is nearly 6 times that of carp and 10 times that of hairtail. Misgurnus anguillicaudatus and tofu, two calcium-rich ingredients, are combined into one, which is definitely a calcium-supplementing dish.

6. Sesame paste

After sesame is ground into sesame paste, the digestibility is greatly improved. Eat a tablespoon of sesame paste (about 25g), which contains about 200mg of calcium. Sesame sauce can be used to make cold dish sauce, instant-boiled mutton sauce, and can also be used in cakes such as flower rolls, pancakes and fire.

Phosphorus supplements should be eaten:

1 pumpkin seeds

Pumpkin seeds contain a lot of phosphorus, and each100g of pumpkin seeds contains1159mg of phosphorus. Pumpkin seeds are rich in two nutrients that are very important for gums and alveolar bones.

2. Fish

The phosphorus content of carp is 242, and that of crucian carp is 2 18.

Step 3: shrimp

The content of phosphorus in shrimp skin is 6 14, and that in shrimp skin is 1005.

People's Network-What is good for calcium supplementation? Six reliable foods for supplementing calcium II

People's Daily Online-Eat pumpkin seeds regularly to supplement phosphorus.