Menopause calcium supplement food
Calcium supplement, you can drink milk, soy milk, more intake of soy products, and pay attention to exercise. The calcium content in milk is the highest, and the absorption of calcium in the intestine after ingestion can be completed within 3-5 hours after meal. The excretion of calcium in the urine is mainly transferred from the blood into the urine, and the urine calcium discharged after fasting at night after falling asleep is almost entirely from the loss of bone calcium. Therefore, choosing to drink milk before bedtime is more appropriate. At the same time, drinking milk before going to bed can help improve sleep quality for many people.
Eating more vegetables is good for bone health. According to experts, vegetables not only contain large amounts of potassium and magnesium, they can help maintain acid-base balance and reduce the loss of calcium, which itself also contains a lot of calcium. However, it should be noted that most beverages contain phosphate, and phosphate can seriously impede the absorption of calcium and promote the loss of calcium.
Carbonated drinks are "negative energy" for calcium supplementation. Menopausal women need to strictly control the consumption of carbonated drinks and sweet drinks. In contrast, tea is rich in potassium, which contains low levels of phosphorus, and also promotes the firmness of fluoride in bones. Therefore, drinking tea is beneficial to bone health.
Here are the foods rich in calcium
1, milk, dairy products
250 grams of milk contains 300 milligrams of calcium. It also contains a variety of amino acids, lactic acid, minerals and vitamins. Milk helps to promote the digestion and absorption of calcium. And the calcium contained in milk is easily absorbed by the body, and because of this, milk can be used as the main food for daily calcium supplementation.
Of course, other dairy products such as yoghurt, cheese, milk tablets, etc. are also good sources of calcium, which can also be used daily to supplement calcium.
Note: In the summer, milk should be carefully controlled for drinking. Do not drink large amounts of water because of the high temperature and thirst, and do not drink too much iced milk. This will also cause damage to the stomach and intestines.
2, kelp and shrimp
Kelp and shrimp are high calcium seafood
If you eat 25 grams of kelp every day, you can add about 300 milligrams of calcium. At the same time, they can also play a role in lowering blood fat and preventing arteriosclerosis. When kelp is cooked with meat or cooked, it will be both nutritious and delicious.
The calcium content in shrimp is higher than that in kelp. 25 grams of shrimp contains about 500 milligrams of calcium. Therefore, using soup or soup to make soups is a good choice for daily calcium supplements.
Note: If it is easy to have allergies to seafood, be careful to eat, or choose other calcium foods.
3, soy products
Soybeans are high-protein foods, and at the same time they contain very high amounts of calcium. Every 500 grams of soymilk contains 120 milligrams of calcium, and every 150 grams of tofu contains up to 500 milligrams of calcium. In addition, other soy products are also good calcium supplements, and food can also play a role in calcium supplementation.
Note: The boiled soybean milk needs to be cooked 7 times repeatedly so that it can be eaten. The tofu cannot be eaten with spinach, because spinach contains oxalic acid, which can be combined with calcium to produce calcium oxalate complexes after reaction, which prevents the body from absorbing calcium and may cause stones.
4, vegetables
In fact, there are many varieties of high calcium in vegetables. Such as scallions, cabbage, celery, and so on.
Each 100 g of schisandra contains 230 mg of calcium; for every 100 g of Chinese cabbage, rapeseed, fennel, alfalfa or celery, the calcium content is also about 150 mg.
Note: The daily consumption of 250 grams of green leafy vegetables can supplement about 400 milligrams of calcium.
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