Guide: everyone knows that calcium supplement from food is the most natural way. However, many dietary recommendations often ignore some important requirements: calcium supplements must be readily available and inexpensive; the amount of food that is eaten every day is large enough and more harmless; the calcium can be effectively digested and absorbed; this food must be eaten easily and taste taste too. Therefore, foods with high calcium content may not be the best source of calcium supplement. Then, what foods can satisfy these "harsh" requirements?
1, fruits and vegetables - amaranth, small rape
a lot of green leaf vegetables in the effect of calcium supplementation and not inferior, of which the calcium content of amaranth and small rape are more than the same weight of milk. In addition, vegetables contain a large number of mineral elements and vitamin K that help calcium absorption. When vegetables are boiled with boiling water and then cooked, the absorption rate of calcium will be better.
the calcium content of loach is nearly 6 times the common carp
2, fish - loach
under the same weight, the calcium content of the loach is nearly 6 times that of the carp, and it is about 10 times that of the fish. Loach burns tofu, which combines two kinds of calcium rich food, loach and tofu, and is absolutely a calcium supplement. After
3, seasoning - sesame paste
sesame was ground into sesame paste, digestibility was greatly improved. Take a tablespoon of sesame paste (about 25 grams), which contains about 200 mg of calcium. Sesame paste can be used to make cold dishes sauce and instant mutton sauce. It is also used in flower rolls, pancakes, and so on.
4, cereals oat
all cereals grains, oats have the highest calcium content, as much as 7.5 times of white rice. Although calcium absorption in oats is not as good as calcium in milk, it still helps to prevent calcium deficiency.
if you add oats and black sesame together to make delicious porridge, the effect of calcium supplement is better.
5, bean products - tofu dry
dried tofu dried by suppressed concentration, calcium content in soybean products, such as small dried calcium content can reach 7 times as high as water tofu. With dried bean curd instead of meat stir fry, the calcium content will be greatly improved.
6, nut class - hazelnut
hazelnut has the highest calcium content in various nuts. The calcium content of fry hazelnut is as high as 815 mg per 100 grams, which can meet the calcium demand of adults for a day. But the energy of nuts is generally high.
7, beans - kidney bean
100 grams of skin kidney bean with 349 mg of calcium, is nearly two times the soya bean, the use of sweet kidney bean, plum kidney bean as a snack or appetizer, it is a good method of calcium supplement.
8, drink class - milk
milk is a good source of calcium, drink 250 grams (one bag) of milk, about 275 mg of calcium, and easy to drink, good absorption.