Chinese people have been supplementing calcium since childhood: drinking milk, boiling bone soup, eating calcium tablets, drinking calcium supplements… all kinds of operations are as fierce as tigers.
Chinese people are also generally deficient in calcium. From 2010 to 2013, the nutrition and health status monitoring of Chinese residents showed that 96.6% of Chinese people had insufficient calcium intake [1].
Why do you keep filling up the gaps? What went wrong?
Many people don’t know: 7 things we often do, like 7 “thieves”, have been stealing calcium from the body.
Anti-Theft Cheats:
(1) Buy a salt control spoon and put less salt (no more than 6 grams per adult per day).
(2) Prevent cunning “hidden salts”, which are hidden in chicken essence, monosodium glutamate, chili sauce, dried shrimps, plums, potato chips and other foods, so eat less.
Anti-Theft Cheats:
(1) Between 10 am and 3 pm, sunbathe your arms and legs for 5 to 30 minutes each time, twice a week.
(2) It can be in the shade of a tree, but it is not recommended to sunbathe through glass and sunscreen, which will cause the skin to synthesize vitamin D ineffectively[5].
Anti-Theft Cheats:
Adults eat 40-75 grams of aquatic products, 40-75 grams of livestock and poultry meat, and 40-50 grams of eggs per day[7].
It’s basically equivalent to a piece of fish in the palm of your hand, a piece of meat in the palm of your hand, and an egg.
Anti-Theft Cheats:
Adults engage in at least 150 minutes of moderate-intensity physical activity at least 5 days a week; preferably 6,000 steps per day[7].
Moderate-intensity physical activity that requires some effort, but can talk easily and feel a little tired, such as brisk walking, dancing, playing tennis, cleaning windows, mopping floors, washing large items by hand clothes etc.
Anti-Theft Cheats:
(1) Drink more boiled water instead of carbonated drinks.
(2) If you don’t like plain water, you can add a little lemon, lime, etc. to the water.
Anti-Theft Cheats:
The easiest way is to quit. Drinking a drop of alcohol or smoking a cigarette is also harmful to the body.
For example, bone broth, although there is a lot of calcium in the bones, it is relatively stable, and the amount that can be dissolved into the soup is not much, only a few milligrams per 100 ml [9-10], not as good as milk one-tenth of [11].
Shrimp skin is very high in calcium[11], but only a few grams of shrimp skin is eaten each time, and the complex form of calcium in the shrimp skin is difficult to absorb, so it is really unreliable.
Anti-Theft Cheats:
If you want to supplement calcium, it is the food that can really supplement calcium.
Recommended to choose milk and its products (such as: yogurt, cheese), soybeans and their products (such as northern tofu, southern tofu), some dark green vegetables (such as: cabbage, green vegetables), etc. .
Certain dark green vegetables (such as rapeseed, kale) are more effective in calcium supplementation than milk, and it is best to eat half a catty every day!
Contributing Author: Pingping Liu
Registered Dietitian
References
[1] Zhao Liyun, He Yuna. “Chinese Residents’ Nutrition and Health Status Monitoring Report One: Diet and Nutrient Intake Status in 2010-2013”, Beijing, People’s Health Publishing House.
[2] Zhu Xiaofeng, Zhang Ronghua. High salt intake and bone metabolism[J]. Chinese Journal of Pathophysiology, 2016,32(02):371-376.
[3] Ma Yuanzheng, Wang Yipeng, Liu Qiang, et al. Guidelines for the diagnosis and treatment of osteoporosis in the elderly in China (2018) [J]. Chinese Journal of Gerontology, 2019, 39(11): 2557- 2575.
[4] Yang Yuexin, Ge Keyou. “Encyclopedia of Chinese Nutrition Science” 2nd Edition (Volume 1) [M]. Beijing: People’s Health Publishing House, 2019: 101-110 and 102.
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[5] Liao Xiangpeng, Zhang Zengli, Zhang Honghong, et al. Application Guidelines for Vitamin D and Bone Health in Adults (2014 Standard Edition) [J]. Chinese Journal of Osteoporosis, 2014, 20( 09):1011-1030.
[6] Wang Xibin, Zhao Xihe. Effects of dietary protein levels and sulfur-containing amino acids on calcium metabolism in humans [J]. Journal of Nutrition. 1998. 20 (4): 402-405.
[7] Chinese Nutrition Society. “Dietary Guidelines for Chinese Residents” (2016 Edition) [M]. Beijing: Peking University Medical Press, 2016.
[8] Du Xueping, Sun Yange, Guo Aimin, Ding Jing, Yi Chuntao, Wu Lin, Gao Ming, Huang Kai, Yu Su. Community Standardized Management of Primary Osteoporosis Scheme[J].Chinese General Medicine,2019,22(11):1251-1257.
[9] Jiang Zhuoqin, Wang Chong, Wang Jian, et al. Effects of different cooking methods on calcium content in bone broth [J]. Food Science, 1999(03):3-5.< /p>
[10] Zhao Zhao, Chao Hong, Ji Aiguo. Determination and nutritional evaluation of calcium and other minerals in cooked bone soup [J]. Food Research and Development, 2008, 29( 12):126-129.
[11] Yang Yuexin. “Chinese Food Composition Table (Standard Edition)” 6th Edition Volume 2 [M]. Beijing: Peking University Medical Press, 2019.
Editors: Zhao Yanan, Zhang Li, Zhang Liang
Artist: Leng Chunmiao | Proofreading: Wu Yihe | Typesetting: Li Yongmin
Operation: Han Ningning | Coordinator: Wu Wei
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