Bone maintenance is very important, do you think that calcium supplementation is enough every day? Calcium supplementation is not as simple as how much to eat. The calcium intake every day is really absorbed by the body and must pass through complex calcium absorption levels. Calcium supplementation methods that include natural aging, eating habits, and mistakes may be invisible enemies that block calcium absorption. Human bone development declined at the age of 30 and peaked at the risk of osteoporosis. Therefore, the middle-aged and young people must face up to the problem of calcium absorption rate in order to avoid the bones entering the “negative interest rate eraâ€.
The problem of insufficient calcium intake in Chinese people has existed for a long time. The survey shows that the average daily intake of calcium by Chinese people is much lower than the recommended intake. But in addition to the problem of calcium intake, what is more urgent to improve is the misconception that people absorb calcium.
First of all, people have a little understanding of the principle of human calcium absorption and utilization, and think that how much calcium can be added if it is eaten. Calcium absorption declines with age. After adulthood, the body's calcium absorption decreases at an average rate of 5-10% every 10 years. Foreign journal research has pointed out that the average healthy adult is at least 25%, and the minimum for women before and after menopause is only 17%. On behalf of the calcium that we ingest every day, most of them are not in the stage of absorption and utilization, and are directly excreted.
Eating habits are closely related to human calcium absorption. As you may already know, the caffeine ingredients in coffee teas accelerate calcium loss. However, in fact, there are many nutrient factors that interfere with the efficiency of calcium absorption. The high oil and high sodium diet may be an important accomplice to the low efficiency of calcium absorption. The fatty acids in high-fat foods can be saponified with calcium ions, which can cause calcium to be absorbed by the intestines; high-sodium diets can accelerate urinary calcium excretion. In terms of other eating habits, chocolate, stone fruit, cola and other foods rich in oxalic acid, as well as high-iron foods such as pork liver and red bean soup that favor women's preferences, also interfere with human calcium absorption.
Many people are pursuing unilateral calcium supplementation, and a lot of calcium and vitamin D are needed to help bone health. However, in fact, the absorption and utilization of calcium requires multiple nutrients to play a synergistic role. Contains proteins that strengthen muscles and provide support for bones, and minerals such as magnesium, potassium, phosphorus, and zinc that work with milk calcium to enhance bone stiffness. And through moderate exercise, initiate bone remodeling mechanism and increase bone density.
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