When it comes to calcium deficiency, some people always show disdain:
How can I lack calcium when I am so young?
People who think so are just too young.
In fact, according to Chinese eating habits, insufficient calcium intake is a common phenomenon.
What is more worth paying attention to is that the symptoms caused by calcium deficiency are often not obvious at the beginning, and the best time is missed when osteoporosis is found in their 30s and 40s.
There are many bad habits that easily lead to calcium deficiency. Today, Teacher Fan Zhihong will explain them one by one.
Eat too salty
The salty taste of salt comes from sodium, which is closely related to calcium excreted from urine. For every 6 grams of salt eaten, about 40-60 milligrams of calcium will be lost.
In fact, the salt intake of Chinese residents far exceeds the recommended value of the World Health Organization (5 grams per day). At the same time, the calcium intake (close to 400 mg) is only half of the recommended value (800 mg).
The problem of calcium loss caused by this cannot be ignored.
Therefore, eating less salt equals supplementing more calcium, which is somewhat reasonable.
Do not like food
Green leafy vegetables, especially dark green vegetables, are rich in calcium, potassium, magnesium, vitamin C and other nutrients, which can promote the absorption and utilization of calcium.
It is recommended that everyone eat enough one kilo of vegetables every day.
Specifically, it can include spinach, pakchoi, rape, cauliflower, kale, mustard, chrysanthemum, leek, broccoli, lettuce leaves, lettuce, etc.
Eat too much meat
Many people think that bone soup and broth can supplement calcium, so they focus on meat dishes.
It is true that a moderate amount of protein in the diet is helpful for calcium absorption. However, when there is too much protein in the diet, the absorption rate of calcium will decrease and the excretion of calcium in urine will increase, thus causing calcium deficiency.
Therefore, the frequent dietary habits of big fish and big meat are easy to hinder calcium absorption.
According to the recommendation of the Dietary Guidelines for Chinese Residents (2016), it is enough to eat 40-75g of meat, that is, palm-sized meat, every day.
Not enough milk
Milk and various dairy products can be called natural calcium banks, with 104 milligrams of calcium per 100 milliliters of milk.
Moreover, dairy products not only have high calcium content, but also have better absorption.
In addition, milk can also be made into dairy products with different tastes. If you feel gastrointestinal discomfort after drinking milk, you can choose to drink 300 grams of yogurt every day.
Milk powder is also a good choice, flushing 37.5 g (about 2 ~ 3 porcelain spoons) of milk powder every day is equivalent to drinking 300 milliliters of milk.
Very little exercise
In order to better promote the use of calcium by bones, we need to stimulate bones through exercise.
Therefore, it is necessary to exercise for at least 30 minutes every day.
In addition to aerobic exercises such as jogging, Taijiquan and cycling, you can also choose appropriate exercise methods such as lifting dumbbells, supporting wall push-ups and crawling on your knees.
Diet to lose weight
It is worth noting that dieting and losing weight will hit the body’s intake, absorption and storage of calcium, which will not only affect the burning efficiency of body fat, but also affect the body’s nutrition balance.
Therefore, don’t use extreme diet methods to lose weight. If you need to limit calories, be sure to supplement calcium in time when dieting to lose weight.
Keep out of the sun
Our skin can synthesize vitamin D by itself under the irradiation of ultraviolet rays in sunlight, and vitamin D can help our body absorb and utilize calcium.
Ensure to exercise in the sun for more than 20 minutes every day to promote the synthesis of vitamin D and the absorption and utilization of calcium.
If the sun is not good or you don’t have time to bask in the sun, you can also choose to take a moderate amount of vitamin D supplements.
Be careful not to run to bask in the scorching sun, otherwise sunburn will do more harm than good.