my country has entered an aging society, especially the proportion of elderly people in Beijing has reached 29%. The problem of how to supplement calcium for middle-aged and elderly people is particularly prominent now. Today, I will share with you the 3D calcium supplementation method to help you understand the problem of calcium supplementation. According to the recommended intake of calcium in the dietary guidelines for Chinese residents, the intake for people over 50 years old is 1000 mg/day.
3D Diet Calcium Supplement: Three Foods Plus Vitamin D
First Food< /p>
A box of 250ml of pure milk or pure yogurt contains about 300mg of calcium
Second food
About half a catty of soy products , tofu, tofu skin, dried tofu are all good, the content of these calcium is about 300mg or more
third food
about half a catty of green leafy vegetables, cabbage, western Blue flowers and rapeseed are fine, and the calcium content is also about 300mg
Total calcium content in three servings About 900mg or so. Eat a handful of nuts, enough calcium intake 1000mg. Of course, if you eat less of one of the foods in your diet, you can take one 300mg calcium tablet. If you eat two less, you can eat two tablets. Is it simple and easy to operate? But calcium is not enough. There is also an important vitamin D, which is to help open more calcium ion channels and promote calcium absorption. Calcium and vitamin D are twins, 400 units of vitamin D, children Adolescents can take one capsule a day, and middle-aged and elderly friends who have developed osteoporosis can take two capsules a day without worrying about calcium deficiency.
Source: Xuanwu Puwai