Why is calcium deficiency in long-term calcium supplementation?

Original title: Why
long-term calcium supplements are still calcium deficiency?
teenagers need calcium supplements, middle-aged and elderly prevention of osteoporosis also need calcium supplements, but why do some people calcium supplements every day calcium is still calcium deficiency? Wang Wei, a nutritionist at Henan Provincial People's Hospital, made a detailed analysis of this.
Key factors affecting calcium absorption
Wang believes that there are many reasons for calcium deficiency, which can be broadly divided into the following three kinds: absorption factors calcium is absorbed into the blood through the gastrointestinal intestinal gastro, the formation of blood calcium, and then through bone metabolism to convert blood calcium into calcium salt, deposition to form bones. Some people eat milk and calcium tablets for a long time, but the body's low absorption rate is also a problem. Lack of vitamin D, lack of sun exposure, lack of exercise (especially weight-loss exercise) are all key factors affecting calcium intake. Dietary factors some people say "to complement", think bone soup is calcium supplements. In fact, calcium in the bone in the form of phosphate, not easy to dissolve into the soup, the bone cooked, the calcium content in the soup is very low. Experiments have shown that after two hours of cooking in a pressure cooker, the fat in the bone marrow surfaces, and the calcium content in the bone soup is minimal, but contains a lot of fat. In addition, China's traditional dietary patterns have always been plant-based food, and many people have not developed the habit of timed, quantitative drinking of milk, but also lead to calcium deficiency, one of the factors. Age factor 99% of calcium in the body is distributed in bones and teeth, and the accumulation of human bones is done primarily before the age of 20, with a slow increase over the next 10 years or so, peaking around the age of 30. But by the age of 45, both men and women have lower bones in their bodies, and post-menopapapaan women are more pronounced.
to get enough calcium
says healthy adults need to take 800 milli grams of calcium a day. In order to allow the human body to obtain sufficient amount of calcium, you can try the following methods: daily timed quantitative milk is an important criterion to meet calcium needs, if you ensure that every day to drink about 500 ml of milk or about 500 grams of yogurt, you can get about 500 mg of calcium, plus calcium provided by other foods, basically to meet the needs of the day. Lactose in milk, vitamin D, amino acids, are conducive to calcium absorption. Intake of sufficient amounts of green vegetables and soy products Green vegetables, especially leafy vegetables rich in calcium, such as rape calcium content of 108 mg / 100 g. If you guarantee a daily intake of about 250 grams of green vegetables, you can get 250 milligrams of calcium. Even with the presence of herbal acid, dietary fiber, which affect calcium absorption, green vegetables are still a good source of calcium. The calcium content of soybean products is also relatively rich, such as brine tofu calcium content of 138 mg/100 g, and soybeans are rich in magnesium, soybean isoflavones and vitamin K, which is conducive to improving the utilization rate of calcium. Some people say shrimp skin, cabbage, wood ear is the source of calcium, but the amount of life intake is limited, such as wood ear calcium content of 247 mg / 100 grams, in this case refers to the dry wood ear without foam. The expansion rate of the wood ear can be more than 10 times, 25 grams of dry wood ear foaming up to 250 grams.
control salt intake to keep calcium
get enough calcium, but also learn how to keep it in the body. Wang suggested that drinking less tea, coffee, carbonated drinks, quitting smoking and exercise in moderation could help reduce calcium loss. Exposure to sunlight is conducive to enhancing calcium absorption capacity, eat more vitamin D-rich foods, such as animal liver, egg yolks, sea fish, mushrooms and so on. Calcium supplementation is recommended for middle-aged and elderly people based on diet, you can take calcium preparations appropriately. In addition, care should be taken to control salt intake. Adults should not consume more than 5 grams of salt per day. Because sodium intake is related to calcium urine emissions. Studies have shown that for every 6 grams of salt (about 2,300 mg of sodium) excreted by the kidneys, 40-60 mg of calcium is lost at the same time, and if calcium intake is insufficient in the diet, this calcium will come from the bones.
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