It’s useless to pour 1 liter of milk in one mouthful! Nutritionists teach how to properly replenish the ginger: also need to light the sun

[The focus of this article] The Ministry of Welfare pointed out that the daily consumption of calcines by people is less than 60% of the recommended amount, which leads to loosening of bones and becoming a healthy worry. Wen Ling'an recommends taking various high-calcined foods from his diet, such as milk, dried tofu, mustard, etc., and balance the extraction of vitamin C, vitamin K, gelatin and other nutrients. If you cannot get enough calcification during diet, calcification tablets can be supplemented, but it is not recommended to follow. Excessive dose can easily cause constipation and hypervascular calcification. Especially vitamin D, 80% is obtained through the sun, spend 10 to 15 minutes a day on the sun, wearing short-sleeved sleeves, and not using anti-solution lotion. --by ChatGPT

Ministry of Health and Welfare Statistics: From 2010 to 2010, the daily consumption of adults in national adults is less than 60% of the recommended amount, and bone loosening has become a health concern for the people. Wen Lingan, a nutritionist at Rodong Boai Hospital, said that there is usually no sign of bone relaxation in the early stages of loose bones. Many people only find that after falling and fractures, women are more likely to experience bone relaxation problems due to decreased estrogen secretion during menopause. According to the National Health Bureau of the Ministry of Welfare, 4 out of every 10 women over 50 have loose bones.

Wen Ling'an pointed out that in the face of problems such as loose bone quality and lack of calcification, it is best to take enough calcification and vitamin D from daily diet and life to avoid the occurrence of diseases.

Dried tofu contains higher calcium than tofu and yellow beans, and it is best to eat different foods.

Wen Ling'an said that in common foods such as milk, cheese, dried fish, dried tofu, mustard, blue vegetables, tangerine, dried fungus, black sesame, etc., it is recommended to eat a large amount of high-calcium food at one time.

For example, the Ministry of Welfare recommends that healthy adults take 1,000 mg of calcium every day, and a cup of 300c.c. milk contains about 300mg of calcium. The maximum amount of calcium absorption in a single person is about 500mg. Therefore, even if 1 liter of milk is poured into one mouthful, it cannot meet the daily amount required. It is best to pair it with different foods, such as a cup of milk, a plate of dried tofu, a small bowl of tangerine, etc.

Many people are curious about which one of the bean products such as plate tofu, tender tofu, dried tofu, etc. is the most suitable for supplementing charcoals, or is it better to eat yellow beans directly? Wen Ling'an said that the calcification content of small square dried beans and large black dried beans is higher than that of tender tofu and eating yellow beans directly. The calcification content of small square dried beans with the same weight is twice that of large black beans and more than 3 times that of yellow beans, and more than 20 times that of tender tofu. The main reason is that the calcification content is made of tofu water and then water, so the calcification content is higher.

Calcium tablets are not enough to supplement, carbonate is prone to gastrointestinal inflammation, and is not suitable for those with poor kidney and stomach.

Wen Ling'an said that although it is recommended that people replenish their calciums from their daily diet, ethnic groups that cannot obtain enough calciums in their diet can use calcium tablets to replenish them.

Commonly found calcium tablets on the market are divided into calcium carbonate, calcium tricum, seaweed calcium, coral calcium, lactate and amino acid chelated calcium. Each type of calcium tablet has different characteristics and effects. For example, calcium carbonate is the cheapest, but after eating it into the stomach, it reacts with gastric acid to produce carbon dioxide, which can easily cause gastric retention. People with poor stomach do not recommend it. Amino acid chelating calcium has the highest absorption rate, but the price is high. You have to check your own purse before buying. In fact, as long as the gastrointestinal absorption function is normal, the quality of the calculus is similar. In addition, some calcines contain other ingredients such as vitamin D, which can also increase absorption rate.

Calcium tablets cannot replace daily diet, and excessive doses can lead to constipation and hypervascular calcification.

However, Wen Ling'an does not recommend that he replenishes the calcium completely by taking calcium tablets, and he can replenish more balanced nutrition from his diet. Moreover, if he eats too much calcium tablet, he may take over. The Ministry of Welfare recommends that the maximum daily calcification intake for adults is 2,500 mg. Excessive dose can lead to constipation and may also cause hypervascular calcification, increasing the risk of kidney disease.

Health foods such as calcines are just supplemented with insufficient daily diet and cannot be replaced. Wen Ling'an said that if the public is worried about insufficient quality, it is best to go to the door for diagnosis or nutrition consultation. Please ask professionals to confirm their physical condition, and then choose a diet or health food that suits them according to the advice of doctors or nutritionists.

80% vitamin D is obtained through the sun, and vitamin C and vitamin K must also be balanced.

In addition to eating, there is actually a simple and cheap way to avoid bone loosening: sunlight. The two major factors affecting bone density are calcium quality and vitamin D. The former is mainly fed by diet, while 80% of the latter is synthesized by the body through the sun.

Modern people work indoors, especially office workers, who cannot get to the sun all day long, and their internal vitamin D is severe. According to the Ministry of Welfare's survey, from 2010 to 2010, Taiwan's adults received only less than half of the recommended volume. Wen Ling'an suggested that you can spend 10 to 15 minutes a day to sunlight, and ensure that you have enough irradiation surface. It is best to wear short-sleeved sleeves, and it is not advisable to use anti-sun lotion to block the ultraviolet light.

Wen Lingan supplementation, in addition to calcium quality and vitamin D, vitamin C, vitamin K, gelatin and other nutrients such as oxidation can also affect bone density. Therefore, balanced diet and taking various nutrients are the fundamental way. In addition, appropriate exercise can also promote the activity of internal bone cells in the body. Simple walking, swimming or typhoon punching can help bone quality "emale".