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人体本身不能制造钙,只能通过饮食摄取。合理的膳食结构,多摄入含钙高的食品是预防缺钙的根本措施。牛奶和豆制品是钙质的良好来源。100毫升牛奶中含有80-100毫克的钙,如果每天喝200毫升牛奶就可以满足人体对钙质的需要。在条件允许的情况下,应多喝牛奶,特别是婴幼儿、孕妇和老年人。在广大农村地区,应多喝豆浆,多吃豆腐等大豆制品。动物骨头汤含钙也很丰富,在烹调时应多加些醋,以利于钙的溶出。另外,一些海产品的补钙效果也不错,如虾皮、海带、紫菜等含钙量都很丰富。蔬菜、蛋类、油料种子含钙也较多。日常生活中注意均衡膳食,多食用一些含钙量丰富的食物,是一种既经济又安全的补钙方法。实际上,在日常饮食中,有些人很多不经意、不正确的膳食行为会让自己丢失大量的钙。
The body itself can not make calcium, only through diet. A reasonable diet, more intake of calcium-rich foods is the fundamental measure to prevent calcium deficiency. Milk and soy products are good sources of calcium. 100 ml of milk contains 80-100 mg of calcium, if you drink 200 ml of milk a day to meet the body’s needs for calcium. Whenever possible, drink plenty of milk, especially infants, pregnant women and the elderly. In the vast rural areas, should drink plenty of milk, eat more soy products such as tofu. Animal bone soup calcium is also very rich in the cooking should be more vinegar, in order to facilitate the dissolution of calcium. In addition, the calcium effect of some seafood is not bad, such as shrimp, seaweed, seaweed and other calcium content is very rich. Vegetables, eggs, oil seeds also contain more calcium. Pay attention to a balanced diet in daily life, eat more foods rich in calcium, is an economical and safe method of calcium. In fact, some people in the daily diet, many casual, incorrect behavior will let themselves lose a lot of calcium.