calcium supplement has become a conscious thing for many people. Therefore, many women often take calcium supplements as health care drugs. In fact, in addition to the reasonable choice of calcium preparation, it is also very important to have more sun exposure, balanced nutrition and scientific cooking. There are many foods available for calcium supplement. Here are some calcium rich foods. With the in-depth study of calcium, it has been found that the occurrence and development of more than 120 diseases are closely related to calcium deficiency, so we must eat more healthy foods to help ourselves supplement calcium:
milk and dairy products:
cow’s milk, goat’s milk and its milk powder, cheese, yogurt, milk refining.
beans and bean products:
soybeans, soybeans, lentils, broad beans, tofu, dried tofu, tofu skin, tofu milk, etc.
crucian carp, carp, silver carp, loach, shrimp, shrimp, shrimp skin, crab, kelp, laver, clam, sea cucumber, snail, etc.
meat and eggs:
mutton, pig brain, chicken, eggs, duck eggs, quail eggs, Songhua eggs, pork floss, etc.
celery, rape, carrot, radish tassel, sesame, coriander, potherb mustard, black fungus, mushroom, etc.
fruits and dried fruits:
lemon, loquat, apple, black jujube, preserved apricot, orange cake, preserved peach, almond, hawthorn, raisin, walnut, watermelon, pumpkin, dried mulberry, peanut, lotus, etc. Fresh food storage can reduce calcium consumption, milk heating do not stir, stir fry to add more water, time should be short, cut vegetables can not be too broken. Spinach, water bamboo and leek all contain more oxalic acid. It is better to soak them in hot water for a while to dissolve oxalic acid, so as not to combine with calcium food to form insoluble calcium oxalate. Lactose can store more dietary calcium, sorghum, buckwheat slices, oats, corn and other cereals contain more calcium than rice and flour, so you should eat some cereals properly. Generally speaking, drinking yogurt between 30 minutes and 2 hours after a meal is the best. Under normal conditions, the pH value of gastric juice is between 1 and 3; On an empty stomach, the gastric juice is acidic and the pH value is below 2, which is not suitable for the growth of active lactic acid bacteria in yogurt. Only when the pH value of the stomach is relatively high, can the lactic acid bacteria in yogurt fully grow, which is conducive to health. About two hours after a meal, people’s gastric juice is diluted, and the pH value will rise to 3 to 5. At this time, drinking yogurt is the most beneficial to absorb the nutrients. In addition, if you drink yogurt on an empty stomach, it is easy to stimulate gastrointestinal emptying, and the nutrition in yogurt will be discharged before it is completely digested and absorbed; Drink after a meal can reduce stimulation, so that yogurt in the stomach is slowly absorbed.
drinking milk at night has the best calcium supplement effect.
yogurt is a good source of calcium in food. From the perspective of calcium supplement, drinking yogurt at night has more benefits. Because 12:00 p.m. to early morning is the lowest time of human blood calcium content, which is conducive to the absorption of calcium in food. At the same time, there are few factors affecting calcium absorption in human body during this period. Although milk also contains high calcium, but compared with it, yogurt contains lactic acid and calcium binding, can play a role in promoting calcium absorption. However, when you drink yogurt at night, you must remember that some bacteria and acid substances in yogurt have certain damage to teeth. You should brush your teeth in time after drinking.