Spring is a good time to give your child calcium. The study found that from March to May each year is an accelerated growth period for children and adolescents, with an average height of 1.37 centimeters, which is significantly higher than in other seasons. The mothers must seize this best time for calcium supplementation and quickly learn how to supplement calcium. ! China is a low-calcium country with an average daily calcium intake of less than 500 milligrams, which is far below the standard of 800 milligrams per day for children aged 3 to 10 years, 1,000 milligrams per day for 10 to 12 years, and 1200 milligrams per day for 13 to 16 years. Domestic infants and young children accounted for more than 50% of the total calcium deficiency, while preschool children and teenagers had a higher proportion of calcium deficiency. There are many reasons for calcium deficiency. A partial eclipse can cause insufficient calcium intake. It should use the shape, taste, color, and food environment of food as much as possible, change the habit of correcting partial eclipses, and chop the non-favorite food into the filling. Mix with other foods to achieve calcium supplementation. In addition, calcium supplementation is not only for children. Calcium supplementation is equally important for adults. The daily intake of calcium is 800 milligrams for adults and 1000 milligrams per day for juveniles and the elderly. Women and nursing mothers in the third trimester are 1200 mg daily. The simplest and most effective way to supplement calcium is tonic. Many dishes in spring are rich in calcium, such as tofu, shrimp, kelp, milk, rape, Chinese cabbage, Chinese wolfberry, leeks, leeks, daylilies, and citrons. For the family's health, quickly seize this golden season of calcium! Spring calcium supplement cooking should pay attention to four points First, pay attention to drinking milk Milk, milk powder, cheese, beans, and soy products have the most abundant calcium content and are easily absorbed by the human body. This is the best food source for calcium supplements, but pay attention to: 1, drinking milk to heat, to 70 °C can be. Long heating time and high temperature are not conducive to preservation of nutrients. In addition, calcium precipitation may also occur and affect absorption. 2, do not drink milk in the morning on an empty stomach, otherwise, milk protein will be consumed instead of carbohydrates. 3, drink milk at night is more appropriate, because the body is in a state of low blood calcium at midnight, drinking milk at night can supplement the lack of calcium. Second, drowning, vinegar, eat some fruits containing citric acid When cooking calcium-rich foods such as shrimp, bones, oysters, seaweed, snail, loach, black fungus, day lily, etc., children should be given a proper amount of vinegar to help dissolve calcium, which will help the child's body absorb and use. One problem that should also be noted when cooking is that the oxalic acid in the plant will combine with the calcium to form an insoluble calcium salt, making calcium unabsorbable. In fact, the oxalic acid in the diet is very easy to dissolve in boiling water, like spinach, leek, white rice, etc., should be drowning before cooking, this can remove about 80% of oxalic acid. In addition, eating fruits containing citric acid, such as lemon, citrus, and plum, also helps calcium absorption. Third, give children more foods rich in vitamin D, to ensure adequate protein intake Calcium should be supplemented with foods rich in vitamin D, such as marine fish, animal liver, egg yolk, and lean meat. If there is no vitamin D involvement, the child's absorption of calcium in the diet is less than 10%. Fourth, low oil, low salt High-fat foods, such as fattened poultry meat, fried foods, etc., inhibit calcium absorption. High intake of sodium will reduce the absorption of calcium. Therefore, you should control the intake of salt when you give your child calcium. Five problems that calcium can't be ignored 1, calcium must add vitamin D Vitamin D can effectively promote the body's absorption of calcium, is the golden key to open the door to calcium metabolism, children need 400 international units of vitamin D on it. In fact, vitamin D can be synthesized by the body itself, it is recommended that parents properly take their children to the sun; or use some calcium formulations containing vitamin D. 2. Do not take phosphorus-containing calcium supplements The main elements of bone production are calcium and phosphorus, and the relationship between the two is very close. The calcium and phosphorus that the human body ingest must accord with a certain proportion, if the phosphorus intake is too much, will form the insoluble calcium phosphate excreted. Inevitably lead to the loss of calcium. However, due to the problems of food and water sources, the Chinese people's phosphorus intake has been greatly exceeded. Especially in infants and young children, phosphorus exceedance will lead to a series of serious consequences. Chinese nutrition experts appeal: Do not give infants and young children calcium-containing supplements! 3. Magnesium affects the absorption of calcium Both calcium and magnesium are divalent ions, and absorption in the human body will have a competitive effect. For infants and young children, the magnesium content in the body can meet metabolic needs through food, and no additional supplement is needed. Magnesium overdose can not only affect the absorption and utilization of calcium, but also cause motor dysfunction. It is recommended not to blindly supplement magnesium containing calcium. . 4, food less salt, is conducive to the absorption of calcium Recent studies have found that calcium and sodium compete in the reabsorption process in the renal tubules. When the sodium intake is high, the body will reduce the absorption of calcium. The International Health Organization recommends that Chinese people should eat less than 6g of salt per person per day, and infants and young children should be as few as possible. Therefore, it is recommended that families who like to eat salty foods strictly control the intake of salt in children's diet and ensure the absorption and utilization of calcium in children. 5. Effect of Phytic Acid and Oxalic Acid in Food on Calcium The Chinese are mainly plant foods. Legumes and unfermented flours contain phytic acid; some vegetables (spinach, bamboo shoots, green soybeans, peony root, onions, etc.) contain oxalic acid, which can bind calcium into insoluble substances and affect the absorption of calcium. Calcium should pay attention to these issues.
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