Calcium is an essential macroelement for the human body. If it is lacking for a long time, it will not only affect the development of height and body shape in adolescence, but also increase the risk of osteoporosis in middle and old age, and even affect the contraction of muscles and blood vessels, resulting in convulsions and abnormal heart rhythms. Therefore, at every age, it is necessary to supplement the body with sufficient calcium.
However, the data shows that in the past 30 years, the calcium intake of Chinese residents has never reached the standard, and it has been far below the recommended amount of 800mg per day. In 2012 it was 391 mg/day; by 2012 it dropped to 336.1 mg/day.
Why is the standard of living getting higher and higher, but calcium deficiency has not improved? Experts said that this may be closely related to our eating habits-many foods that everyone eats will actually “steal calcium” unknowingly! For example:
1
High-salt foods
Many people know that eating too much salt will increase the risk of high blood pressure, but few people know that salt affects calcium qualitative impact.
2
High phosphorus foods
A moderate amount of phosphorus (calcium to phosphorus ratio 1.5:1) can help It promotes calcium absorption, but when phosphorus intake is too much, it will in turn inhibit calcium absorption, resulting in a decrease in blood calcium and inducing osteoporosis.
Calcium in the blood can also combine with phosphorus to form hydroxyapatite. If the metabolism is abnormal, the hydroxyapatite that should be deposited in the bones may be deposited in the blood vessels, resulting in vascular calcification.
[Recommendation]: The reference intake of phosphorus in the dietary guidelines for Chinese residents is 720 mg/day; foods with high phosphorus content, including processed meat, fried foods, biscuits, carbonated drinks, etc. Eat in moderation.
3
Big fish and big meat
After the living conditions of modern people improve, they are big fish and big meat every day, but also I especially like cooking methods such as braised, deep-fried, and drenched in oil, and naturally consume more fat. Excessive intake of fat or poor absorption of fat can lead to excessive free fatty acids, which can combine with calcium to form insoluble calcium soaps, which are not conducive to calcium absorption.
In addition, the protein content of big fish and big meat and eggs is high. If there is excess protein, it may also cause the loss of calcium. For people who supplement excessive protein, every 1 gram of protein will lead to 1.75 grams of calcium loss. .
[Recommendation]: According to the 2016 edition of the “Dietary Guidelines for Chinese Residents”, the intake of fish, poultry, eggs and lean meat should preferably be controlled at 120-200g per day; The recommended daily intake of protein for adults is 1.16g per kilogram of body weight.
(I am a doctor’s official WeChat account)