Calcium can prevent fat gain 7 foods high in calcium
Calcium is an important nutrient. It is not only the main mineral component that constitutes bone tissue, but also plays an important role in various physiological and biochemical processes of the body. According to the report of the US Journal of Clinical Endocrinology and Metabolism, a survey of 9033 women found that compared with women who do not frequently supplement calcium, the risk of premature death is reduced by 22% for women who supplement 1,000 mg of calcium per day, and they insist on taking calcium. Women live longer than women who do not take calcium.
Calcium helps women lose weight
The intake of calcium is also related to the occurrence of obesity. After the daily dietary intake of calcium reaches the recommended amount, it not only can maintain the mineral content and bone density in the bones, but also regulate the body's normal body fat and body weight through the endocrine system related to calcium metabolism, and reduce obesity. Body weight and body fat also help.
However, dietary intake of calcium is often not able to meet the needs of the body, if you eat weight loss drugs to lose weight, then many diet pills because of gastrointestinal reactions and mild diarrhea, but will affect the absorption of calcium, so the amount of calcium supplement is Essentially, as long as taking 600mg of calcium daily can solve this problem.
It is advisable to take the vitamin B complex daily, and don't forget to take a certain amount of calcium tablets.
Pay attention to the diet also helps calcium
Calcium supplements from food are the most natural method. Some foods that are easy to buy are not expensive. Eat more harmless.
oat
Among various cereals, oats have the highest calcium content, which is 7.5 times greater than that of polished white rice. Although the calcium absorption rate in oats is not as good as calcium in milk, it is still beneficial for preventing calcium deficiency. If you mix oatmeal and black sesame into a delicious congee, you will have better calcium supplements.
Cowpea
Per 100 grams of skin cowpea beans contain 349 mg of calcium, nearly twice as much as soya beans, cowpea can be made into appetizers, can also be made into snacks, after all, is a good way to calcium.
Tofu
After the dried bean curd is pressed and concentrated, the calcium content is outstanding in soy products. For example, the calcium content of Xiaoxianggan can be as high as 7 times that of water tofu. Using tofu to replace meat and vegetables will greatly increase the calcium content.
Leek and small canola
Many green leafy dishes are not inferior to the effect of calcium supplementation. The calcium content of leeks and canola is higher than that of the same weight of milk. In addition, vegetables contain a lot of mineral elements and vitamin K that help calcium absorption. When vegetables are boiled over and cooked again, the absorption rate of calcium will be better.
Hazelnut
Hazelnut has the highest calcium content in various nuts, and the calcium content per 100 grams of fried hazelnuts is as high as 815 mg, which can meet the daily calcium requirement of adults. However, nut calories are generally high, a small one each day.
milk
Milk is a good source of calcium, drink 250 grams (a bag) of milk, about 275 mg of calcium can be obtained, and easy to drink and absorb well.
Sesame paste
After digesting sesame into sesame, the digestibility is greatly improved. Eat a big spoonful of sesame (about 25 grams), which contains about 200 milligrams of calcium. Sesame sauce can be used to make cold sauces, and also used in rolls, pancakes and other noodles.
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