How to correctly supplement calcium osteoporosis in the elderly?

How to correctly supplement calcium in the elderly

Calcium supplementation can not only supplement calcium

Several principles of calcium supplementation

Food supplementation

Dairy products, soybean products, shrimp, sesame seeds, fresh vegetables, etc., which are high-calcium foods should be consumed more often.

Calcium supplementation

Inorganic calcium (calcium carbonate, calcium phosphate, etc.) and organic calcium are available, but need to be combined with more than half an hour of outdoor activities every day.

Mechanics

Walking and muscle strength training can promote calcium absorption.

Sufficient calcium supplementation

The human body needs to be supplemented with 1,000 milligrams of calcium per day, and the daily calcium requirement of the elderly should be greater than 1,000 milligrams.

Regulation of gastrointestinal function

Gastrointestinal problems will affect the body's absorption of calcium, calcium supplementation should also pay attention to gastrointestinal health.

Supplementation of vitamin D and other aids

Calcium and vitamin D supplementation, calcium and phosphorus ratio is appropriate in order to promote calcium absorption.

Calcium dietary principles.

Control of caloric intake

Caloric energy should be adapted to the needs of the amount of activity, which provides caloric staple food should not eat too much, grease should also be controlled, eat less animal fat.

Protein intake should be reasonable

Choice of milk, eggs, fish and meat and other animal proteins, the total daily amount should not be too high, the daily supply of 1-1.5 grams per kilogram of body weight is appropriate, too high will aggravate the burden on the kidneys, while high cholesterol-containing foods should be eaten sparingly.

Inorganic salts and vitamins

We should pay attention to the intake of calcium, iron, vitamin A, carotene, B vitamins and vitamin C and other nutrients that are easy to be deficient, and can be supplemented with medication in case of deficiency.

Sugar

Sugar accounts for about 65% of the total caloric energy, do not eat too much at each meal, to 7~8% full is good. Pay attention to the intake of grains and cereals, eat small meals, do not overeat, chew slowly, food should be easy to digest, avoid cold food.

Calcium dietary principles

Fat

accounts for 20%-25% of the total caloric energy, the ratio of animal and vegetable fats should be 1:2. It is not advisable to eat too much salt, the salt intake should be controlled at 4 grams ~ 5 grams / day, the diet should be light.

Drink less alcohol, drink tea in moderation

Green vegetables and fruits can be eaten more to ensure adequate intake of dietary fiber. Do not eat too much dinner, should not eat a lot of food before going to bed, you can drink 200 milliliters of milk.