But there are too many kinds of beans, such as bean products, dried bean curd, bean curd skin and douban. Which calcium supplement is more effective? The senior nutritionist who exploded in the classroom teaching of nutritional ingredients will tell you seriously. In fact, many people made a mistake:
The first option to clear is the bean paddle. The actual effect of milk calcium supplement is very good. Douban seems to be very similar to milk, so some people especially don't like milk, so they like to use Douban instead.
But in fact, in terms of calcium supplementation, watercress is worse than milk. Every100g of milk contains about100g of calcium, while soybean milk is only one tenth of that of milk. Most of them have the practical function of supplementing calcium. Of course, bean products, dried tofu and tofu clothes cannot be generalized.
Then, the China Dietary Guidelines suggest that everyone should eat 15-25g of soybeans every day. Then let's take 25 grams of soybeans as an example, each can be made into 17 grams of tofu coat, containing 40.6 mg of calcium; 59 grams of dried tofu with 263.7 mg of calcium; Bean products 133 g, containing calcium 103.7 mg.
So obviously, in the matter of calcium supplementation, dried tofu is obviously the most efficient, followed by bean products, and finally it can be regarded as tofu coat.
Speaking of which, it is likely that some people will be very skeptical. It is said that milk is the most cost-effective calcium supplement commodity at present, but the calcium content of 50 grams of dried tofu far exceeds that of 100 grams of milk. What is this?
On the one hand, as mentioned above, try not to eat more than 25 grams of soybeans a day, that is, 50 grams of dried tofu. Eating too much may lead to excessive intake of protein, dietary fiber or kinetic energy, which is not conducive to physical and mental health.
The nutrition community strongly recommends that everyone "drink a glass of milk every day", which usually refers to 300mL milk, and the total calcium content is higher than that of dried tofu.
On the other hand, the digestion, absorption and utilization rate of calcium in milk is slightly higher than that of beans. So it is really better than the actual effect of calcium supplementation, and milk may be stronger. Naturally, beans, especially dried tofu, are still excellent calcium supplements.
In fact, according to the dietary guidelines, adults should consume 800 mg of calcium every day. Therefore, in order to meet the daily calcium demand, it is absolutely not enough to eat beans alone, but also to assist other ingredients. Milk is the best assistant. I suggest you drink it every day.
It is very likely that some people will say that they are lactose intolerant and can't drink milk. Drinking it will cause diarrhea. But in fact, there are also low whey protein and zero sucrose milk on the market at present, such as Yili Shuhua milk, which is a particularly excellent choice.