These 3 kinds of food, in fact, the effect of calcium supplementation is no worse than that of milk! Eat a little every day to boost calcium supplementation

The 65-year-old Lao Zhou was diagnosed with osteoporosis after a fall two months ago, so his daughter ordered him half a year's milk to supplement his calcium. milk.

At the beginning, although Lao Zhou didn't like to drink milk, he knew that it was his daughter's intention, so he drank it on time every day. Although he would have diarrhea soon after drinking it , Lao Zhou simply thought it was because he had a bad stomach. It didn't matter.

Until one day, Lao Zhou saw an article in the circle of friends forwarded by an old friend - "Milk is constantly stealing your yang energy, and you are drinking so quickly and stop! ”, in which the article mentioned that “milk is cold and cold, which easily steals the yang energy in the human body, leading to diarrhea...especially the elderly, don’t drink it anymore”.

Old Monday saw that it really matched his symptoms, and he regretted it for a while: he had been drinking milk for more than a month, and there was not much yang left in his body .

And from this day on, Lao Zhou stopped drinking the milk that was sent, and even called and scolded his daughter, saying that he would not buy milk for him in the future... He would rather drink bone broth and eat shrimp skin to supplement calcium than drink milk.

In daily life, many people drink a bottle of milk every day, which not only strengthens the body but also supplements calcium, but does drinking too much milk really steal the "yang qi" in the human body?

1. Chinese medicine does not recommend drinking milk, because milk will steal "Yang"?

Milk has always been considered a good source of calcium supplements, but recently the statement that "milk is cold and should not be drunk" has caused heated discussions.

Regarding the statement that "milk-eating nature is yin and cold", Pan Shixia, an expert from Beijing University of Traditional Chinese Medicine, said: "Rookie Materia Medica", the world's first official book on traditional Chinese medicine, and the first geriatric medical monograph, "The Book of Retirement and Prosperity", mentioned that milk is flat It also emphasizes that the nutritional value of milk is higher than that of beef, which is especially suitable for the elderly to drink .

The reason why Lao Zhou had diarrhea after drinking milk was not because his "yang qi" was stolen, but because he was lactose intolerant .

The so-called lactose intolerance means that there is not enough lactase in the body to digest the lactose in milk. After the lactose accumulates in the intestine and is used by bacteria, it will produce lactose intolerance gas, causing diarrhea symptoms.

About 75% of the world's population will develop lactose intolerance after adulthood, which is related to age, race, dietary habits, etc.

But even if you are lactose intolerant, it is recommended that Chinese people drink milk to supplement calcium.

The "Dietary Guidelines for Chinese Residents" recommends that adults need to consume 800 mg of calcium per day, but the relevant data from the International Osteoporosis Foundation shows that the average daily intake of calcium in Chinese is about 338 mg . There is a big gap between the input and the demand .

It is recommended that Chinese people drink milk for calcium supplementation because milk has a high calcium supplementation efficiency. Every 100g of milk contains 104 mg of calcium, and 300g of milk per day can meet half of the calcium required by adults for a day.

So for lactose intolerant people, how should milk products be properly consumed?

• You can drink less milk each time, and control it at 200 mg/time; don’t drink milk on an empty stomach, you can eat something to cushion before drinking milk.
• If you are lactose intolerant, you can choose other lactose-free milk or low-sugar yogurt instead. You can also take lactase preparations to supplement lactase before drinking milk.

Second, a glass of milk every day, the effect is not just calcium!

Recently, the latest "Dietary Guidelines for Chinese Residents (2022)" issued by the Chinese Nutrition Society mentioned that Chinese people are recommended to eat a variety of dairy products, with an intake equivalent to 300 to 500 grams of milk and dairy products.

Whey protein and casein in milk are high-quality proteins that are easily absorbed by the human body. They are rich in water-soluble and fat-soluble vitamins , and are also an excellent source of mineral calcium. It can be said that milk is a good food for fast-paced life, which is very convenient and can be supplemented with calcium and protein at any time.

Of course, in addition to the rich calcium content of milk and the high absorption rate of the human body, these benefits cannot be ignored.

1. Good for heart and brain health

A study published in The Lancet showed that people who consumed at least two servings of dairy products a day had a lower risk of stroke, heart disease and death than those who did not consume dairy products .

2. Sleep aid

Calcium deficiency in the human body is prone to insomnia. The calcium supplementation of milk helps to relax the nerves and help sleep.

There are so many benefits of milk! But milk is not something you can drink if you want. It should be noted that 3 types of people are not suitable for drinking milk:

• People allergic to cow's milk protein;

• People with moderate or severe acne;

• Patients after abdominal surgery.

Three, these three kinds of food, in fact, the effect of calcium supplementation is no worse than that of milk

Many people seem to only drink milk for calcium supplementation, and rarely increase calcium intake in their diet, but in fact, the calcium content of these foods is not worse than that of milk. If you can't drink milk, you might as well consider them!

1. Black sesame

The relevant data of the Chinese food composition table shows that the calcium content of black sesame and pure milk per 100g is 780 mg and 107 mg respectively, and the calcium content of black sesame far exceeds that of milk.

If you want to supplement calcium through black sesame seeds, it is recommended to eat cooked sesame seeds. You can eat a small amount of sesame seeds, a small spoonful at a time. Be careful not to eat too much, otherwise it may cause excessive fat intake.

2. Leafy greens

Dark green vegetables are high in calcium and are rich in nutrients such as magnesium, potassium, and vitamin C, which can also promote calcium absorption.

When cooking green leafy vegetables every day, you can blanch them in boiling water for 3-5 seconds. The removal of oxalic acid will not affect the absorption of calcium. Generally, it is recommended that each person can eat enough vegetables per day.

3. Soy products

The calcium content of each 100g soybean is as high as 191 mg, and the calcium content of the tofu made is higher, so soy products are known as "the most affordable calcium supplement products".fighter”, the calcium content is even higher than that of meat, and you can usually eat some soy products such as tofu and yuba, and you can eat it either stewed or boiled.

In addition, in addition to food supplements, daily exercise and sun exposure can promote the synthesis of vitamin D in the skin and promote the absorption of calcium in the body, but pay attention to the intensity and time of sun exposure.

In addition, vitamin D supplements can also be taken, but not more than 400 units per day, and some calcium tablets can also be taken to supplement calcium. It is recommended to choose a small dose of calcium tablets of 100-300mg.

Especially for the elderly, if calcium deficiency is prone to bone pain, osteoporosis, fractures and other dangerous situations, you might as well drink milk to supplement calcium in moderation. If you are lactose intolerant, you can drink a small amount or replace other dairy products.

In addition, proper exercise and sun exposure and eating more green leafy vegetables and soy products are also good ways to supplement calcium.

References:

[1] "Milk food is cold? Don't spread the word, the rumors stop here! 》.Health Times.2019-01-03

[2] "190 million Chinese claim to be lactose intolerant! How can people who can't drink milk shake hands with milk to make peace? ". Life Times. 2021-06-01

[6] "Stop Drinking Bone Broth! You must have never thought of this list of real calcium supplements! |World Osteoporosis Day".Medical Endocrinology Channel.2021-10-21

Reproduction is prohibited without the author's permission