Calcium supplementation is not only necessary for the growth of children, it is equally important for adults. Calcium addition to the choice of drugs, the only way to do is tonic.

Calcium is essential for the healthy development of human bones and teeth. He is also an essential element for neurological health, digestive system health and cardiac functional health. It also helps in the healthy growth and maintenance of hair.

Normal blood calcium is maintained at 2.18 to 2.63 mmol/l (9 to 11 mg/dL). If it is below this range, it is calcium deficiency. However, if they are older than 60 years old, their long-term compensatory increase in parathyroid hormone, serum calcium increased, the measurement results can not truly reflect the body's calcium content, bone mineral density measurements should be carried out.

There are no typical symptoms of calcium deficiency in young people, but if you have frequent burnout, fatigue, cramps, back pain, allergies, and flu, you should doubt whether calcium deficiency. There are two main ways to supplement calcium, one is taking calcium and the other is dietary calcium. The most common calcium supplement foods are milk, dairy products, etc., rich in calcium, easily absorbed by the body. It should be noted that, calcium should pay attention to the amount of excessive amount of the same is not conducive to good health, calcium supplement must be based on the detection of bone calcium, it is recommended to rely on food supplements.

1. Kelp and yuba

Ingredients: 200 grams of yuba, 200 grams of kelp, 100 grams of cooked pork, 25 grams of carrot, 40 grams of cucumber, 15 grams of sesame oil, 25 grams of soybean oil, soy sauce, vinegar, salt, monosodium glutamate, garlic, sesame, chives, etc.

Practice: Cut the bean curd into filamentous shape, put it in boiling water, boil it thoroughly, remove the cold water, and drain the water; use seaweed, carrots, cucumbers, and cut into filaments; cooked pork shreds; chopped green onion and garlic cloves At the end, put all the above materials in the pan, sprinkle the diced green onions, add all the spices before serving, and mix them until they are ready to serve.

2, straw mushroom stew tofu

Ingredients: 500 grams of tofu, 20 grams of straw mushroom, 15 grams of bamboo shoots, 25 grams of rapeseed heart, 3 grams of salt, 20 grams of soy sauce, 2 grams of MSG, 10 grams of rice wine, 10 grams of starch, 5 grams of sesame oil

Practice: peeled and peeled bamboo shoots, cleaned, but into a sheet; rape heart clean; starch water into a paste; tofu cut into small pieces, into the pot, add water, a little salt, slow fire stew 10 Minutes, remove and drain water; Heat hot pot, add sesame oil, oil heat under the Shaoxing liquor, soup 100 ml, straw mushroom, bamboo shoots, cabbage, salt, soy sauce, monosodium glutamate, tofu block, boiled with wet starch After the thicken, you can pan it.

3, soy ribs soup

Ingredients: 500 grams of pork, appropriate amount of soybean, ginger, chicken essence, salt, vinegar and the appropriate amount.

Practice: Soybeans are soaked in water for 1 hour, washed out and used for preparation; put a pot of cold water into the ginger and put the ginger into the soup. After the fire boiled, put it into the ribs and cook it for a few minutes. After the ribs fly out of the water, remove them and use them. Put a pot of water on the plate, put the ribs, soy beans and ginger, cover with a lid and start simmering for 2-3 hours. Note that water should be added once and for all. Do not add water in the middle, otherwise it will affect the taste. Finally, add the appropriate amount of salt to the sauce and cook for 3 minutes.

4, stewed beef soup

Ingredients: 1600g bovine bone, 500g steak, 5g sesame, 10g ginger, 15g onion, 10g garlic (white), 10g salt, 2g pepper

Practice: Cow bones, ribs, cattle bones soaked in cold water for an hour and then remove, into the boiling water completely hot water. The beef bones and the beef bones are put together in a large pot and placed in scallion, ginger, garlic, and plenty of water. The fire is boiled and turned to a low heat until the half of the water in the pot is cooked.

During the cooking process, pay attention to the grease and foam floating on the spoon at any time. After the soup is boiled until milky, put it in the squash, continue stewing for 3 hours, cook until the meat is rotten, remove the ribs, and scrape off the bones. Meat, cut into thin slices, the bones continue to cook until the soup becomes a thick milky soup. Thin slices of meat are placed in a bowl, topped with a hot soup, sprinkled with green onion and sesame seeds, seasoned with salt and pepper, and seasoned before serving.

If the above calcium supplement recipe allows you to have no time to eat, then in the busy time, you can choose the following foods to help calcium.

Dairy and dairy products:

Cow, goat milk and milk powder, cheese, yoghurt, condensed milk.

Beans and soy products:

Soybeans, green soybeans, lentils, beans, tofu, dried tofu, tofu skin, fermented bean curd, etc.

Seafood:

Squid, mackerel, eel, loach, shrimp, shrimp, shrimp, crab, kelp, seaweed, eel, sea cucumber, snail and so on.

Meat and eggs:

Lamb, pig brain, chicken, eggs, duck eggs, quail eggs, egg, pork, and so on.

Vegetables:

Celery, rape, carrots, radish, sesame, parsley, shiitake, black fungus, mushrooms, etc.

Fruits and dried fruits:

Lemon, wolfberry, apple, black date, apricot, orange cake, peach, almond, hawthorn, raisins, walnuts, watermelon seeds, pumpkin seeds, dried mulberries, peanuts, lotus seeds and so on.

Special Note:

Food preservation and storage can reduce calcium consumption. Do not stir the milk when heating. Use more water for cooking and the time should be short. Cut the vegetables can not be too broken. Spinach, white peony root, leeks contain more oxalic acid, should be first soaked in hot water for a while to dissolve oxalic acid, so as not to combine with calcium-containing foods into insoluble calcium oxalate. Lactose can retain more dietary calcium, sorghum, buckwheat flakes, oats, corn and other miscellaneous grains than rice, flour and more calcium, usually should eat appropriate grains.

The usual dietary attention, with food supplements, will definitely help you get rid of drowsiness and add enough calcium.

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