1, how to supplement calcium
For pregnant women friends, it is best to supplement calcium during pregnancy through food supplement. In life, many foods actually have the function of supplementing calcium. Food types such as dairy products, dairy products, seafood, bean products, vegetables, eggs, meat, dried fruits and fruits all contain foods that can supplement calcium. However, pregnant women should be reminded that when supplementing calcium with food supplements, they should try to choose fresh foods to eat.
To supplement calcium during pregnancy, pregnant women can also consider choosing the method of directly supplementing calcium tablets to achieve the purpose of supplementing calcium. In the choice of calcium tablets, it is necessary to choose calcium tablets suitable for pregnancy, among which vitamin D calcium chewable tablets are most suitable for pregnant women and lactating women. In the method of taking, pregnant women can take two tablets once a day. Of course, when eating calcium tablets, it is best to arrange them before going to bed and between meals. At this time, the effect of calcium supplementation is also the most ideal.
Of course, if calcium deficiency is not particularly serious, calcium can be supplemented by diet therapy. In daily life, if it is necessary to eat calcium tablets, it is best to consult a professional doctor and guide him to buy and take them.
2. What to eat to supplement calcium?
1, dairy products: milk, milk powder, cheese, yogurt, condensed milk, etc.
Milk is the best source of calcium when pregnant women supplement calcium. Half a catty of milk contains nearly 300mg of calcium. Of course, in addition to calcium, there are many nutrients such as amino acids, lactic acid, minerals and vitamins to help the human body fully absorb and digest calcium. It should be noted that, because all the calcium needed by the fetus is absorbed from the mother, the calcium intake of pregnant women by food alone is far from meeting the needs of the rapid development of the fetus, so it is necessary to choose calcium agents reasonably to strengthen calcium supplementation. Pregnant women can eat calcium-edge tablets, which is safe and does not stimulate the stomach.
2. Seafood: kelp, shrimp skin, crucian carp, carp, silver carp, loach, etc.
Almost all seafood is rich in calcium, among which kelp and shrimp skin are the foods with the highest calcium content. Cooking kelp with meat or cold salad after cooking not only tastes delicious, but also contains more calcium. Eating 25g a day can supplement calcium by 300mg. The calcium content in shrimp skin is even more abundant. 25g of shrimp skin contains 500mg of calcium, so you might as well make soup or stuffing with shrimp skin to supplement calcium.
3. Bean products: bean curd, soybean milk, dried bean curd, bean curd skin, bean curd milk and so on.
Soybeans and various bean products that we often eat are also rich in calcium, and soybeans are still high-protein foods. Calcium is contained in 500g soybean milk 120mg, and calcium in 150g dried bean curd is as high as 500mg. However, because the calcium absorption rate in tofu is much lower than that in dairy products, the best source of calcium supplementation is mainly milk, and soybeans can be used as a supplement besides milk.
3, calcium dishes
1, fried spinach with shrimp skin
Ingredients: spinach 400g, shrimp skin10g, vegetable oil10g, onion, ginger and garlic.
Practice: wash the spinach and cut it into 3 cm long sections; Soak dried shrimps in warm water and wash them; Put the wok on the fire, add the oil, and when the oil is hot, add the chopped green onion and shrimp skin for frying; Add spinach, stir-fry together for a few times, then add salt and stir-fry it.
This recipe contains protein 12.3g, fat 26.3g, energy 325.4Kcal and calcium 336.3g.
2. Fried vegetable with dried seaweed
Ingredients: 500g of rape, 50g of dried seaweed, 2.5g of sliced mushrooms, 2.5g of cornflakes and 2.5g of ham, a little of Jiang Mo, a proper amount of salt, 0/0g of oil/kloc, and a proper amount of fresh soup.
Practice: cut into 3.3 cm long sections, cut the cabbage into 4 pieces with a knife, cut into 3 cm sections, then blanch it in boiling water, squeeze out the water and put it on a plate; Put the wok on the fire and add the oil. When the oil is hot, put the rape, dried seaweed, mushroom slices, corn slices and ham slices into the wok, add seasoning and fresh soup, turn the wok over and stir well.
This recipe contains protein 12.7 g, fat 52. 1 g, energy 5710.6 calories and calcium 584.6 mg.
4. Dosage of calcium supplementation
1, early pregnancy (0 ~12 weeks)
(1) Generally, the daily calcium requirement in the first trimester of pregnancy is 800 mg. If the expectant mother can drink 1-2 bags of milk every day (250 ml of milk contains about 260 mg of calcium), then it is only necessary to supplement 1 Piandiqiao-calcium (300 mg) imported from the United States, and those who don't like to drink milk.
(2) In the early pregnancy (0- 12 weeks), the daily calcium provided by the mother to the fetus increased from 0 to 50 mg. Therefore, it is best for expectant mothers to start calcium supplementation when they are ready to start pregnancy, especially for women who don't like dairy products and are weak.
2. The second trimester of pregnancy (13 ~ 26 weeks)
(1) In order to better absorb calcium, pregnant mothers need to cooperate with calcium supplementation to do some auxiliary work, such as getting more sunshine at ordinary times. Adequate ultraviolet radiation can promote the synthesis of vitamin D in the human body and improve the absorption rate of calcium. At the same time, pregnant women can improve the nutritional status of skeletal muscle and increase bone mineral density by exercising their bones and joints and doing muscle stretching exercises.
(2) Pregnant women should not supplement calcium for more than 20 weeks of pregnancy at the latest, because this stage is the most vigorous period of fetal bone formation and development, and the demand for calcium by mothers in the second trimester of pregnancy has increased to1200mg.
3. Late pregnancy (27 weeks to full term)
The third trimester of pregnancy is the period when the baby accumulates the most bone mass. It needs the mother to provide 150-450 mg of calcium every day, with an average of about 350 mg per day. At this time, we should also adhere to calcium supplementation to make up the calcium needed for ourselves and our baby in the last stage of pregnancy. China Nutrition Society recommends that mothers in the third trimester and lactation period should take1200mg of calcium every day, so as to ensure the "win-win" between mother and baby.