When I was a child, it is said that drinking bone soup can promote bone growth and grow taller ......
When pregnant, it is said that drinking bone broth is good for the development of the fetus ......
Getting older, it is said that drinking bone broth can prevent osteoporosis ......
For a long time, bone broth has been dominating the table "C", but also given a variety of "magic" effect.
Let's just say that the soup that was once drunk has turned into the fat that cannot be shaken off the body now.
Some people may ask, is bone broth really not a calcium supplement? What about shrimp skin and high-calcium milk? What is the correct way to supplement calcium? Let's take a look.
Can you drink bone broth for calcium?
Drinking bone broth for calcium is a common method used by many people, but in fact, it hardly works.
This needs to be said from the source.
First, when animals such as pigs, cows and sheep are slaughtered, the various hormones in their bodies become inactive. Therefore, relying on the animal body to release calcium is simply impossible to accomplish.
Second, bones do contain a lot of calcium, but mostly in the form of water-insoluble "hydroxyapatite crystals", which need to be released in conjunction with various hormones in the body.
Furthermore, the calcium contained in bone broth boiled for a long time is less than 1/10 of that in milk.
Therefore, "drinking bone broth for calcium" is not reliable.
In addition, long-term consumption of bone broth may also bring harm to the body.
Bone broth contains high levels of fat and purines, which may increase the risk of obesity and gout when consumed regularly.
Long-term consumption of bone broth containing salt may increase the chances of developing high blood pressure, etc.
Can consuming sesame paste be a calcium supplement?
Sesame seed paste is rich in "calcium", and simply by looking at its content, it ranks high, but does this prove that it can be a calcium supplement?
Of course not.
Most of the calcium ions in sesame seeds will be combined with oxalic acid and phytic acid, which have a low absorption rate and do not have much value as a calcium supplement.
In addition, compared to calcium, sesame seeds contain more fat, and long-term or large intake of sesame seeds can easily gain weight.
Therefore, it is not feasible to rely on sesame seed paste for calcium.
Eating shrimp skin can supplement calcium?
Each 100g of shrimp skin contains about 9.5 times more calcium than milk, does it instantly feel like "shrimp skin is a calcium supplement"?
A. The amount of shrimp skin consumed each time is very small, and the "calcium content" will not be much.
Second, it is difficult for the teeth and stomach to fully grind the shrimp peel, the calcium contained in shrimp is mainly "complex calcium", not easily absorbed by the body.
Third, the high salt content of shrimp skin, excessive intake is likely to increase the risk of high salt problems.
Eating "black beans" can be a calcium supplement?
Although the calcium content is not low, black beans and other soybeans contain more phytic acid, which is easily combined with calcium to form calcium phytate that is not easily absorbed by the body.
Some may ask, what about cooking it into soy milk?
Nor is it feasible.
Each 100g of soy milk contains only about 10mg of calcium, soy milk itself contains more water, and in the production process and did not add gypsum, brine and other substances containing high calcium, the calcium it contains is very little.
Cook the beans into soy milk, that way more of the calcium stays in the bean residue.
Therefore, it is not recommended to rely on eating black beans or drinking soy milk for calcium.
"High-calcium milk" will definitely be calcium?
The calcium fortification in high-calcium milk is usually calcium carbonate, which has an absorption rate ranging from 1/4 to 1/3 and is generally effective.
Therefore, there is no need to choose high-calcium milk.
What is the correct way to supplement calcium?
- Choose reliable food and eat more appropriately
Milk: It is recommended that normal adults consume 300g of milk or milk products per day.
Soy products: Dried tofu, young tofu, old tofu and other soy products with high calcium content are recommended.
Green leafy vegetables: 300g-500g of vegetables are recommended for daily consumption.
It is recommended to blanch the vegetables before cooking to avoid being oxalic acid and phytic acid, which affect the calcium absorption rate.
2. Choose calcium tablets
If your daily diet does not meet your calcium intake needs, it is recommended that you choose to take small doses of calcium tablets (100mg-300mg).
Bone soup for calcium is not reliable, eating shrimp for calcium is not scientific, high-calcium milk for calcium is not necessarily feasible, we must be scientific and correct calcium supplementation!