Can eating beef supplement calcium? 4 major misunderstandings about calcium supplementation for women to know

　　Everyone knows that there are many dangers of calcium deficiency, so in order to supplement calcium, you should eat more foods containing calcium, then female Can eating beef supplement calcium? What are the misunderstandings about calcium supplementation?

　　4 major misunderstandings that women must be wary of when taking calcium supplements

　　Calcium supplement misunderstanding 1. Thinking that eating beef is good for bones

　　Many people think that Europeans and Americans have strong bones because they love eating beef. In fact, many people who eat a lot of beef are people with serious calcium deficiency. This is because beef itself contains very little calcium, as does all meat. At the same time, meat contains a large amount of "acid-forming elements", mainly phosphorus, sulfur and chlorine, which make the blood acidic. The body has to use calcium ions in food and bones to neutralize the acidic elements, thus increasing the loss of calcium in the body and reducing calcium absorption. Therefore, those who are deficient in calcium elderly Meat intake, whether red or white, should be properly controlled.

　　Calcium supplement misunderstanding 2. Thinking that eating vegetables is related to bones healthy irrelevant

　　Many people prefer animal foods, but rarely pay attention to supplementing vegetables. They think that vegetables only contain dietary fiber and vitamins and have nothing to do with bone health. In fact, vegetables not only contain a lot of potassium and magnesium, which can help maintain acid-base balance and reduce calcium loss, but they also contain a lot of calcium themselves. Most green leafy vegetables are moderate sources of calcium, such as rapeseed, Chinese cabbage, kale, celery, etc. They are all calcium-supplementing vegetables that cannot be ignored.

　　Calcium supplementation misunderstanding 3: Thinking that fruit meal replacement is good for bone health

　　Many women who are losing weight believe that they can get enough protein and vitamins by eating only fruits, and often use fruits instead of a meal. In fact, fruit is a food that is good for acid-base balance, but it is not a good source of calcium and is seriously lacking in protein. The formation of bones requires a large amount of calcium, and also requires collagen as a skeleton for calcium deposition. If you replace three meals with fruits, your protein and calcium intake will be seriously insufficient, which will only promote the occurrence of osteoporosis.

　　Calcium supplementation misunderstanding 4. Thinking that drinking beverages has nothing to do with calcium supplementation

　　Most drinks contain phosphates, which can seriously hinder calcium absorption and promote calcium loss. Coke is the most harmful - because it contains phosphoric acid. Soak human teeth and bones in cola and they will slowly dissolve! The refined sugar in it is also detrimental to calcium absorption. Therefore, anyone who needs calcium supplementation must strictly control the amount of sweet drinks. Tea is rich in potassium ions, low in phosphorus, and fluorine, which promotes strong bones and teeth. Therefore, drinking tea is beneficial to bone health.

　　So, how can women supplement calcium correctly without harming their health?

　　1. Bask in the sun

　　Ultraviolet rays from sunlight can penetrate skin Next, subcutaneous 7-dehydrocholesterol is turned into VD, so VD is also known as the sunshine vitamin. VD can greatly promote the absorption of calcium, phosphorus and other minerals in the gastrointestinal tract. If pregnant mothers spend more time in the sun, they can get enough VD, which will make the bones and teeth of the fetus stronger, the muscles stronger, and the factors that cause the baby to suffer from rickets and dental caries will be eliminated.

　　Therefore, after pregnancy, pregnant mothers should deliberately arrange their time to go outdoors and bask in the sun every day for the healthy development of the fetus. This is something that must be done and cannot be replaced by other methods. If you can do some moderate exercise while basking in the sun, the effect will be better. Never do it on the grounds of protecting the skin on your face or being too busy at work. Otherwise, it will be extremely detrimental to the healthy growth and development of your baby.

　　2. Calcium supplementation through exercise

　　Of course, just supplementing without exercise cannot guarantee that calcium will not be lost. Exercise can help improve calcium absorption and maintain bone density. The best exercises for bone health are weight-bearing exercises such as walking, jogging, stair climbing, tennis and dancing, so it is recommended to do aerobic exercise at least twice a week.

　　At the same time, experts remind that after exercise, the body consumes a lot of energy, so it is best to drink milk within 30 minutes after exercise. Because the amount of this sugar that can be stored in the body is limited, it must be replenished frequently. Drinking milk within 30 minutes after exercise can restore physical strength the fastest.

　　3. Dietary calcium supplement

　　Adhere to "4 more": more staple foods, vegetables, fruits, dairy products (or soy products)； “"3 Less": the principle of less fat, meat, and fried food ； A glass of milk for breakfast every day is the most effective way to supplement calcium ； In your weekly diet, you should eat soy products at least two to three times, and you should also eat some seaweed, dried shrimps and other seafood every week.

　　Pay attention to the source of calcium when taking dietary supplements

　　Nutrients that help calcium be absorbed and utilized in the body include vitamin D, magnesium, vitamin C, etc.

　　①Vitamin D: Vitamin D is the most important factor affecting calcium absorption. Vitamin D in food and 7-dehydrocholesterol in human skin synthesize vitamin D3 after exposure to sunlight, and then undergo hydroxylation reaction in the liver, especially the kidneys, to produce 1,25-dihydroxyvitamin D, which can promote the absorption of calcium in the small intestine and even the colon. The human body lacks 1,25-dihydroxyvitamin D and only 10% of calcium is absorbed ； If vitamin D is supplemented and 1,25-dihydroxyvitamin D is synthesized in the liver and kidneys, the calcium absorption rate will increase to 60 to 75%.

　　②Magnesium: Calcium and magnesium are like twin brothers, they always appear in pairs, and the ratio of calcium to magnesium is 2:1, which is most conducive to the absorption and utilization of calcium. Therefore, while supplementing calcium, pay attention to magnesium intake. Foods rich in magnesium include: nuts (almonds, cashews and peanuts), melon seeds (sunflower seeds, pumpkin seeds), cereals (millet and barley), seafood (tuna, shrimp, lobster), etc.

　　③Vitamin C: The large amount of vitamin C in fruits such as navel oranges, grapefruits, oranges, tangerines, and lemons can make calcium better absorbed by the small intestine. (Reference website: Family Doctor Online)