Female 20 to 35 years old is the peak of bone mass, after the age of 35, the bone began to 0.5-1% annual rate of loss; 50-year-old menopause, the rate of bone loss increased to 1-2% , 'Paul bones' even more urgent men. There are four types of women prone to calcium deficiency, how should they 'Paul bones' it?
1, office workers
Many young people desperately to sunshine for the sake of whitening, resulting in insufficient vitamin D, affecting the absorption of calcium.
This type of women should be the sun for at least 30 minutes a day because the main source of vitamin D is exposed to sunlight, the body's skin after the irradiation of the sun will be the synthesis of vitamin D, and further assist in calcium absorption, increased bone mineral density, improve muscle strength, Reduce bone loss, and reduce the risk of falls and fractures by about 20%.
In addition to white-haired young women, office workers usually sit in the office, not enough activity workers are also likely to be due to inadequate vitamin D and affect the absorption of calcium.One day at least 30 minutes of the sun, and if the use of sunscreen lotion or sunscreen clothing, will reduce Skin vitamin D synthesis amount may wish to take advantage of morning or afternoon when the sun to the outdoor sun, do not have to deliberately in the hot sun exposure to avoid sunburn.
2, lactose intolerant people
In fact, black sesame seeds, dark green vegetables, tofu calcium is also very high in the general impression, with high calcium foods is nothing more than milk and dried fish Indeed, an average of 111 mg per 100 cc of milk contains up to 2,133 mg of calcium per 100 g of dried fish, but for people who are vegetarian or who do not drink milk, calcium supplementation may be a different approach .
Lactose intolerant people drink milk will diarrhea, you can also change to eat yogurt calcium.Lactic acid in yogurt has been the first to break down lactose, lactose intolerant people, eat yogurt will not diarrhea; yogurt in the lactic acid But also promote the intestinal peristalsis, and let the intestinal formation of acid environment, is conducive to the absorption of calcium from the nutritional point of view, yogurt is better than milk.
3, vegetarian
In fact, such as traditional tofu, black sesame, dark green vegetables also contain calcium, vegetarians can eat.Every 100 grams of black sesame seeds contain 1456 mg of calcium, commercially available sesame seeds Paste that drink package which add a lot of starch inside, the real content of sesame is not much, if you want enough intake of calcium, the best sesame roasted directly after eating daily chew two tablespoons of black sesame seeds.Because the production of tofu, beans Gypsum (including calcium sulfate) is added during the dry process, so most soy products are good sources of calcium. There are two types of tofu with brine and gypsum. Most of the boxed tofu is made by the brine method. However, The only traditional addition of gypsum tofu calcium, consumers look carefully when buying.
As for the bean curd is made of the floating membrane of the upper layer of soymilk, it is free of gypsum, so it does not contain calcium, which is rich in protein but also contains no calcium. Calcium absorption of soymilk is about 30% Milk is similar, but the market of calcium-supplemented soymilk only 'sugar', no sugar, people want to control weight or to be discretionary.In addition, such as amaranth, amaranth, kale, red cabbage, mung bean sprouts, okra Other common vegetables are also rich in calcium.
4, menopause and the elderly
Excessive amount of exercise, the bone will continue to drain.Road skipping, footsteps, climbing the stairs are helpful to increase the bone density.Any of the age, as long as the regular activities, can increase the strength of the bones and muscles.Because of weight demand, so weight The bones are very hard players, and long-term astronauts in a weightless environment, it is difficult to store calcium in bones body needs, calcium will be added to the bones, on the contrary the bones of calcium will gradually drain.For example, bedridden Even if the patient supplements calcium diet, bone loss will still be the same.
Therefore, moderate exercise can help increase the bone density.Loading exercise is not to ask you to practice weight lifting, in fact, our own weight on the bone, it is already a weight burden, even if only in situ (foot To leave the ground more than 8 cm), brisk walking, climbing the stairs, can be regarded as a heavy load exercise, the elderly also do.If the physical burden, weight lifting, jogging, skipping can also increase the bone density.However, swimming, riding a bicycle Belongs to 'non-load aerobic exercise' will not improve bone density.
