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        長江云客戶端

        長江云公眾號

        飲食養生匯|燉骨頭湯補鈣?又在做無用功

        今天我們邀請到中國康復研究中心、北京博愛醫院臨床營養科副主任營養師史文麗來教我們正確補鈣!我也要做個會補鈣的靚仔!

        1.只是摔了一跤,怎么就骨質疏松了?

        2.我還年輕,也需要補鈣嗎?

        3.缺鈣不要緊,每天一杯牛奶就夠了。

        4.五花八門的鈣片,我該怎么選擇?

        只是摔了一跤,怎么就骨質疏松了?

        補鈣會形成骨質增生?骨質增生和骨質疏松都是缺鈣引起的,補鈣可以預防骨質增生,不能說補鈣補出骨質增生。

        老年人下雪天出門不小心摔了一跤,結果骨折了,一去查發現骨質疏松!我只是摔了一跤,怎么就骨質疏松了呢?

        并不是因為摔了一跤就骨質疏松了,而是因為骨質疏松了,所以輕輕一摔就骨折了。

        補鈣這么重要,補得越多越好?

        對于人體來說,所有的營養素既要滿足人體的需要,又不能過量,所以會有每日推薦攝入量。我們會制定一個可耐受的最高攝入量。

        如果過量就會發生一些毒副作用,所以所有的營養素都不能補過咯,鈣也一樣。

        補鈣的毒副作用:

        青少年補鈣可能有利于生長發育,如果補得過多會讓骨骺過早閉合。骨的發育主要靠骨骺在分化在增長,如果骨骺閉合了,骨就不會再發育了。

        鈣質劑含鈣濃度比較高,兒童、青少年補鈣的時候一定要經過醫生指導。

        我還年輕,也需要補鈣嗎?

        年輕人也需要補鈣!鈣的生理功能有很多,血液里的鈣調節著神經肌肉功能。

        缺鈣還影響著我們的血壓、代謝和心臟,并不能說年輕人不得骨質疏松就不補鈣。

        年輕人飲食不規律不合理的話也需要補鈣。

        根絕中國居民膳食營養素推薦攝入量標準,不同年齡的攝入量是不同的。

        大人常說:出去曬曬補補鈣,這補的真的是鈣嗎?出去曬的時候補的不是鈣,是補維生素D。

        通過太陽照射我們皮膚皮下的7-脫氧膽固醇可以轉變為維生素D。維生素D可以促進鈣吸收,促進鈣在骨骼里面沉積。曬太陽補了維生素D,鈣的吸收就更好了也更容易沉積在骨骼里面。

        缺鈣不要緊,每天一杯牛奶就夠了。

        牛奶是個寶?是的!

        牛奶是含鈣特別豐富的食物,牛奶里面有乳糖,也可以促進鈣的吸收。100克的牛奶大概含104毫克的鈣,按800克牛奶來算,也就是兩杯奶的量基本就能滿足每天的補鈣量。

        除了牛奶還有哪些補鈣食物呢?我們來看看下面這些食物補鈣靠譜嗎?

        1.蝦皮。蝦皮有微弱補鈣作用,但是靠它補鈣不太靠譜。蝦皮含鈣量很高。

        但蝦皮主要吃的是殼,殼和鈣結合在一起,吸收率不高。

        即使是能吸收,蝦皮太咸,攝入量有限,補鈣不靠譜。

        2.紫菜。紫菜含鈣量也不少,但和蝦皮一個道理,吃的量太少,吸收率不高,所以也不靠譜。

        3.豆制品。豆制品優質蛋白含量高,鈣含量高,尤其是用石膏點過的北豆腐含鈣量更高了,適合補鈣。

        4.豆皮。豆皮比北豆腐水分含量還低,營養素更濃。

        5.豆漿。豆漿補鈣不太靠譜,含鈣量不高,豆漿不如牛奶。

        6.骨頭湯。喝骨頭湯以形補形?

        沒用的!沒用的!沒用的!重要的事情說三遍。骨頭湯里面的鈣和自來水差不多,含量特別低。骨頭湯里含少量氨基酸,但有大量的嘌呤類的物質,如果尿酸高、有過痛風的人,再喝骨頭湯,痛風就該發作了。

        喝骨頭湯還不如多吃點牛奶和豆制品。

        五花八門的鈣片,我該怎么選擇

        鈣實在攝入不夠或者已經出現骨質疏松,那就需要補充鈣劑。

        鈣片種類繁多,去藥店買鈣片的時候醫護人員會給你介紹什么碳酸鈣,檸檬鈣呀。

        那么鈣片到底是怎么分類的呢?鈣片最主要分為四大類。

        選擇什么樣的鈣片要看自身需要。我們先來看看這幾種鈣各自的特點吧。

        1.無機鈣。無機鈣不適合老人和小孩。

        2.有機鈣。有機鈣中的葡萄糖酸鈣不適合糖尿病人。

        3.活性鈣。一般是用近海的貝殼經過煅燒以后做成的粉末,主要是氧化鈣。

        4.新型鈣。新型鈣是一種比較好的鈣片,但就是貴!

        知道了各種鈣的優點和缺點,那么各種鈣又包含哪些具體的種類呢?不要慌!小編再來給你介紹介紹。

        補鈣小知識你都記住了嗎?如果記住了,今天最健康的補鈣小靚仔就是你哦!

        來源:飲食養生匯

        (編輯:郭小涵  審核:蔣艷)

        違法和不良信息舉報電話

        鄂公網安備 42010602000216號

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