【Health Science】
There are many people who think that soy milk is more calcium supplements than milk,
Not really!
Some people think that calcium supplementation is a problem that the elderly need to pay attention to,
In fact, before the age of 30 is a golden period for calcium supplementation!
There are always many rumors about calcium supplementation, let’s hear what the experts say!
❌ Myth 1: 30 years old is still young, do not consider calcium supplementation
At the age of 30, bone reserves reach a peak. After the age of 30, bone mass is gradually lost.
Source: Yu Yu, orthopedic surgeon of Hefei Hospital affiliated to Anhui Medical University
It’s as if our body is a bank, and the money we save is our bone mass.
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Before the age of 30, the more money (bone mass) you save, and when you lose it or need it after the age of 30, you can slowly withdraw the money you saved (bone mass). The more bone mass, the more room the body has to maneuver. Therefore, before the age of 30 is the golden period of calcium supplementation, and it is necessary to supplement the bone mass to the highest state.
❌ Myth 2: Eating calcium supplement products will produce stones
The most common kidney stones and gallstones are actually related to endocrine metabolism and have nothing to do with calcium supplementation.
Image source: “Circle of Friends Health Talk” program Zhao Xia, a nutritionist at Beijing Jishuitan Hospital
Experts mentioned that taking calcium supplement products in moderation and consuming a high-calcium diet will not lead to the occurrence of stones. Moreover, stone patients can also inhibit the occurrence of stones through appropriate calcium supplementation.
❌ Myth 3: Soy milk has higher calcium content than milk, and it is the most calcium-supplementing food
First of all, let’s take a look at the important raw materials of soy milk –
“Soybeans”
。
Image source: @网络
Soybeans are high in soy protein and calcium, as well as phytic acid and dietary fiber. What is the relationship between them?
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However, when soybeans are made into soy products, soy protein and calcium will be absorbed and utilized particularly well, such as tofu, dried tofu, soy milk, etc.
So let’s compare the calcium content of milk and several common soy products:
It can be seen that the calcium content of dried tofu ranks first.
Image source: “Circle of Friends Health Talk” program
Secondly, tofu is also high in calcium.
Northern tofu has a slightly better calcium content than southern tofu
, this is because the coagulant (brine) in northern tofu is a little more added than southern tofu. The coagulant itself is calcium chloride, which contains more calcium. Like Japanese tofu, tofu brain, do not contain coagulants, so the calcium content is not as good as tofu.
What about soy milk compared to milk?
There is also no coagulant in soy milk, and it is made with soybeans (or soybean flour) with water, and only 20g of calcium in 100g of soy milk. If you compare the calcium content of soy milk and milk,
Or milk is better!
And soy milk is not the food with the highest calcium content~
Which foods are the highest in calcium?
✪
Each 100g of shrimp skin, cheese, seaweed, kelp has a higher calcium content
, but in real life, we cannot ingest as much as 100g at one time. Therefore, experts recommend that we not only look at the calcium content of food, but also take into account their actual absorption, and do not eat excessively.
✪ Almonds and other nut foods are not only high in calcium, high in minerals, but also contain polyunsaturated fatty acids, which will be good for cardiovascular disease.
Experts recommend that everyone eat 15g of nuts a day, which can not only supplement calcium, but also not cause obesity.
After listening to the expert’s explanation
Let’s do a “quiz” first
See if you are at high risk of osteoporosis?
The more the number of articles accounted for below, the closer you are to osteoporosis ~~
➀
History of fractures. That is, there have been fractures of the lumbar spine, thighs, and arms due to a fall
➁
Family history of fractures and osteoporosis
➂
Reluctant to drink dairy products, like to drink cola, coffee, carbonated drinks
➃
Not a fan of outdoor sports, standard otaku otaku athlete
➄
Don’t like the sun
➅
Smokes a lot (smoking up to 20 cigarettes a day), likes to drink strong tea, overnight tea
➆
Be over 60 years old
➇
I feel shorter, more than 3 or 4 cm shorter than when I was younger
⑨
Have taken hormonal drugs in the last three months
⑩
Drink alcohol regularly
How many did you hit?
Calcium is equivalent to cement in high-rise buildings, bones need calcium to make their own cement, if calcium is lost, it is equivalent to cement flowing, the house is not strong, and the bones collapse.
Take calcium supplementation seriously
Don’t listen to rumors
After reading it, remember to transfer it to your family~
Image source: @网络
@动动团队
@动动团队