Calcium is the most abundant mineral in the human body. It is the main component of the inorganic matter of human bones and teeth. It is essential to ensure the normal growth of bones and the health of the pubic bone. It also plays an important role in maintaining normal physiological function of neuromuscular and promoting blood coagulation.
[Real Cases]
Xiaomei and Zhuangzhuang are a pair of twin brothers and sisters born to Ms. Wang. When they were first born, they were fed by breast milk, and sometimes mixed with Mixed with a lot of high-quality milk powder, they did not gradually start weaning until they were almost three years old.
After weaning, in order to prevent calcium deficiency from growing up, Ms. Wang bought them for both of them. Children’s milk, supplements the nutrients and calcium required by various organs in the application.
In the beginning, both of them liked to drink it, but after a few months, my sister Xiaomei’s enthusiasm for milk did not diminish , but my brother Zhuangzhuang was tired of drinking and didn’t want to drink any more. No matter how much my mother coaxed it, it didn’t work.
Ms. Wang went to the mother and baby store to buy some calcium tablets in order to make her grow taller I gave it to my brother, and I liked it very much after eating it, so I stopped drinking milk and changed to taking calcium tablets, and sometimes I would eat several a day.
Ms. Wang thought to herself: “It’s all calcium supplements anyway, so it shouldn’t be much different, just let them eat if they like it. chant”.
As the brothers and sisters grew up, problems gradually emerged. Ms. Wang found that the longer her sister, Xiaomei, was The taller, but the strong development of the elder brother is not so fast. As time intensifies, the height gap between the two becomes larger and larger.
At first, Ms. Wang comforted herself that girls are taller than boys, which is no big deal, but wait until they are 11 years old. At that time, the gap between the brothers and sisters was already about 20 centimeters.
Why are children born to one mother so different? So Ms. Wang took her two children to the hospital for examination, and found that her younger sister, Xiaomei, is 140 cm tall, which is a normal height with good development, while her elder brother’s height is only 124 cm, which is lower than average height, which made Ms. Wang anxious. It’s extremely difficult.
So Ms. Wang found a very experienced nutritionist through the introduction of a friend, and made the two children’s diets the same. As soon as I told the nutritionist, the nutritionist finally came to the conclusion: It is very likely that one of them was drinking milk and the other was taking calcium tablets.
01
Why is there a height difference of 20 cm? Is there any difference between milk and calcium tablets?
—what a difference!
It turns out that taking too much calcium tablets in daily life will affect the absorption of zinc. They are not tall and strong, so they eat calcium tablets more frequently, and even indigestion and constipation may occur, which will affect normal nutrient absorption, so it is difficult to grow taller.
Anyway, my sister drinks milk, and milk is a natural drink. It is not only rich in calcium, but about every 100 grams of milk contains More than 90 mg of calcium, and these calcium are also very well absorbed, and milk is relatively fluid, which will not affect appetite.
In addition, my sister Xiaomei likes to exercise, so my sister The usual nutrition is sufficient and the growth is better, and the final height is also expected.
After listening to the nutritionist’s advice, Ms. Wang let the strong Zhuang immediately stopped the calcium pills, the two children took milk together, and let the two children go out to exercise more. According to his balanced nutrition when cooking, the two brothers and sisters will develop very well.
In fact, it is not only Ms. Wang in her daily life, but also many parents when they mention the height of their children, the first reaction in their minds is to supplement calcium, as if supplementing calcium = growing taller .
It is not denied that this element is more important for the child’s bone development, but it is not the only element that needs to be supplemented. Many parents blindly give Children eat some calcium tablets, but it is harmful and weak.
Besides, as time continues to intensify, although this element is a component of various organs in the body However, as long as the child’s growth needs are met, eating too much calcium will be counterproductive.
02
How much calcium does our body need?
The recommended daily intake according to the “Dietary Nutrient Reference Intakes for Chinese Residents” is:< /p>
——Adult calcium supplement 800mg.
– 1000mg calcium supplementation for the elderly.
——Adolescent calcium supplement 1000~2000mg.
——Calcium supplementation 800mg/1000mg/1200mg in early, middle and late pregnancy.
Due to individual differences, each person’s calcium absorption and utilization rate are also different, so doctors recommend that people in need must Consult a professional to avoid the risks caused by insufficient or excessive calcium intake.
03
What is the best time of day to take calcium supplements?
Many people say that drinking a glass of milk before going to bed at night is good for calcium supplementation and sleep, but this statement is wrong , After everyone has absorbed the calcium in the food after eating, the body will also have a discharge of calcium, usually about 4 to 5 hours after the meal, the calcium discharge can reach the peak period.
If everyone supplements calcium before going to bed at night, then we are already asleep when we discharge calcium, and calcium will remain in the urine for a long time. Going down will cause the phenomenon of urinary stones, so it is recommended to supplement calcium 4 to 5 hours before going to bed.
Although the body needs to supplement calcium at night, drinking milk before going to bed is not very good, it will increase the burden on the gastrointestinal tract, and cannot Let the body balance calcium well. Supplementing calcium 4 to 5 hours before going to bed is not only conducive to the absorption of calcium, but also to the body’s discharge of calcium.
04
How can we ensure calcium intake in our daily diet?
Let’s take a look at the calcium content of common calcium-rich foods (per 100g of calcium)
——Milk: 104mg.
——yogurt: 118mg
——tofu : 105mg.
——Shrimp skin: 991mg.
– Kelp: 3478mg.
—— Fungus: 247mg.
– Broccoli: 67mg.
In other words, in the daily diet, the daily intake of dark vegetables is about one catty, plus a bag of 250 grams of milk, the daily calcium intake The amount is about 500~600mg.
If you add a cup of 200 grams of yogurt every day in your daily life, then you can basically meet the recommended dietary nutrients for Chinese residents of 800mg.
According to the relevant survey data of the Nutrition Society, it is known that in the diet of Chinese residents, the per capita daily calcium intake is about About 400~500mg, which means that many friends may not even eat enough calcium for the 800mg they are exposed to.