Calcium supplementation is a problem that we always talk about. The importance of calcium to the human body needless to say. I believe everyone is very clear. In our daily life, we can only ensure reasonable absorption of calcium to ensure its normal absorption, but some It is easy for people to enter the misunderstanding in the process of calcium supplementation. Let''s understand it through the following.

　　Misunderstanding 1 : Drink bone soup more if you have bone fractures or calcium deficiency.

　　 Drinking bone soup and eating ribs often does not necessarily provide good calcium supplementation. Because in addition to calcium in the bones, its fat content is also very high, which will bring high calories. When the ribs and bones are boiling, stewing, or burning, the calcium in the bones can really dissolve into the soup, only about 3％ even if you add vinegar to cook together, it is not as much as you think, and Bone also contains a lot of phosphorus, which also restricts the absorption of calcium.

　　Bone healing and growth after fracture requires calcium, phosphorus and iron, and also depends on the regeneration of periosteum and bone marrow. Periosteum and bone marrow can only function better under the condition of increasing collagen, The bones are mainly phosphorus and calcium. If a large amount is taken after a fracture, it will promote the increase of the inorganic component in the bone, resulting in an imbalance of the ratio of inorganic salts in the bone, so it will hinder the healing of the fracture. Therefore, adjusting to a normal diet can completely help the body recover.

　　Misunderstanding 2: As long as you eat foods with high calcium content, you should add calcium

　　Everyone knows that tofu, shrimp skin and kelp have high calcium content. However, it is not a food with high calcium content that the human body will completely absorb its calcium. For example, if tofu is fried together with spinach and soup is made, if spinach is not boiled in advance, the oxalic acid in spinach will combine with calcium to form calcium oxalate and will not be easily absorbed.

　　The calcium content of the shrimp skin is 991 mg/100g, but the calcium in it is not soluble calcium, and the shrimp shell contains the only animal cellulose, chitosan, which will affect the calcium. Absorbed, so it is difficult for the human body to take a lot of calcium in shrimp skin, even if it is seasoned with a little vinegar, it will have limited dissolution. There is also a lot of calcium in kelp, but the rich alginate in kelp is a soluble dietary fiber that will carry some calcium, iron and other minerals out of the body. However, kelp is also a very good alkaline food, which can neutralize the acidic components in the food, and it is indeed better for human nutrition.

　　Common high-calcium foods

　　In the daily diet, good high-calcium foods are mainly: soy products, fresh beans, milk and dairy products, some fresh vegetables, especially Bean sprouts, etc. As long as you pay attention to the ratio of calcium to phosphorus and the ratio of calcium to magnesium, you can basically meet the normal dietary calcium supplement requirements.

　　Experts have studied the ratio of calcium and phosphorus in the diet, and believe that when the adult is 1:1 to 2:1 and the infant (under 1 year old) is 1.5:1, it is most conducive to calcium absorption. (Prompted by Teacher Ning Li here) The ratio of calcium to phosphorus in food exceeding 1:3 is a high-phosphorus diet, and intestinal calcium absorption is reduced when a high-phosphorus diet is ingested. Pay attention to the balance of other nutrients while supplementing calcium. Experts believe that the calcium-magnesium ratio of 2:1 is most conducive to calcium absorption. Magnesium is mostly found in the seeds and seafood of plants. It is contained in grains, grains and nuts in our food.

　　 An important food source of magnesium is green leafy vegetables. Chlorophyll contains magnesium, so the stronger the green, the more magnesium is in fresh vegetables. Many green leafy vegetables are also good calcium supplements. They are rich in potassium, calcium, and magnesium, which are more helpful in correcting the situation of excessive mineral loss in diabetic people, and are rich in vitamin K, which is beneficial to the use of calcium.