As we grow older, the calcium in our body will gradually decrease, and calcium deficiency will also occur. Many people think that only the elderly and children are calcium-deficient people, but in fact it is not so in life. Many female friends have a very fast rate of calcium loss in their bodies. So what does a woman lack to eat calcium?
1, what is a good calcium deficiency for women
1. Fruits and vegetables: leeks and canola
Many green leafy dishes are not inferior to the effect of calcium supplementation. The calcium content of leeks and canola is higher than the same weight of milk. In addition, vegetables contain a lot of mineral elements and Vitamin K that help calcium absorption. When vegetables are boiled over and cooked again, the absorption rate of calcium will be better.
2. Cereals: Oats
Among various cereals, oats have the highest calcium content, which is 7.5 times greater than that of polished white rice. Although the calcium absorption rate in oats is not as good as calcium in milk, it is still beneficial for preventing calcium deficiency. If you mix oatmeal and black sesame into a delicious congee, you will have better calcium supplements.
3, fish: muddy
At the same weight, the calcium content of loach is nearly 6 times that of squid and about 10 times that of squid. Mud burned tofu combines muddy and tofu with calcium-rich ingredients and is definitely a calcium supplement.
4, beans: kidney beans
Per 100 grams of skin kidney beans containing 349 mg of calcium, is nearly twice that of soybeans, with spiced kidney beans, plum beans as snacks or appetizers, after all, is a good way to calcium.
5, soy products: dried bean curd
After the dried bean curd is pressed and concentrated, the calcium content is outstanding in soy products. For example, the calcium content of Xiaoxianggan can be as much as 7 times that of water tofu. Using tofu to replace meat and vegetables will greatly increase the calcium content.
6, nuts: hazelnut
Hazelnut has the highest calcium content in various nuts, and the calcium content per 100 grams of fried hazelnuts is as high as 815 mg, which can meet the daily calcium requirement of adults. However, nut energy is generally high, a small amount per day.
7. Seasoning: sesame paste
After digesting sesame into sesame, the digestibility is greatly improved. Eat a big spoonful of sesame (about 25 grams), which contains about 200 milligrams of calcium. Sesame sauce can be used as a cold dish sauce and mutton seasoning sauce. It is also used in rolls, pancakes, fire and other noodles.
2, the risk of calcium deficiency
Calcium has a very important effect on the human body. Calcium deficiency in children can affect development. Women often have calcium deficiency problems such as intestinal problems, pigmented acne, loose teeth, weakness, frequent cramps, numbness, joint pain, and rheumatic pain. , dizziness, severe, there will be excessive anemia caused by the phenomenon of shock.
After the daily dietary intake of calcium reaches the recommended amount, it not only can maintain the mineral content and bone density in the bones, but also regulate the body's normal body fat and body weight through the endocrine system related to calcium metabolism, and reduce the obesity. Body weight and body fat also help. Calcium supplements from food are the most natural method. Some foods that are easy to buy are inexpensive, and they are harmless.
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