Whether you are an energetic young man or a rich and prosperous life, you must have heard from people around you that the supplement must be sufficient to grow taller and not looser bones, etc. From this we can see that calcification is very important to our human health. But you may not know that according to the latest "National Nutritional Health Condition Change Survey" report released by the Ministry of Welfare (hereinafter referred to as the National Health Administration), the report pointed out that calcines are the most lacking mineral nutrients for the people! How to avoid shortage? Today, let Sean, a brand nutritionist of "Health Designer", tell everyone the important physiological effects of calcium and how to properly and efficiently replenish calcium!
The four major functions of
calcines have many important physiological functions in the human body. They can be roughly divided into four categories, namely: {1. 99% of the calculus in the main components of bones are present in bones and teeth, and bones actually belong to a "live organization", which means that the decomposition and reconstruction of bones are constantly carried out. This process is mainly completed by the two cells in the body: the osteoclast that decomposes the bone and the osteoblast that reshapes the bones to achieve dynamic balance. The reshaping process is very important for bone health. The bones can grow, repair and replace broken parts through this process. The function of calcification is to provide a thick foundation when the bones are reshaped to ensure that the bones are hard and firm.
2. Helping blood coagulation plays an important role in the entire ring of wound hemostasis. Blood clotting is a series of very complex mechanisms, and calcine itself is a part of this reaction. It can promote the conversion of multiple rings in the clotting mechanism, and can also activate prothrombin into thrombin, causing blood to coagulate.
3. Helps synthesis of neurotransmitters, maintaining normal heart rhythm and muscle contraction can help synthesis and ejaculation of information between neuronal cells - acetylcholine, which controls the contraction and relief of myocardium and maintains a stable heart rhythm. When the concentration in the blood is too high or too low, it will affect the speed of the neural system's reaction and heartbeat. Muscles are structures composed of countless muscle fibers. These muscle fibers can move freely, and can only be achieved by combining and detaching the quality and muscle fibers.
4. Control the cell-grafting cells have proteins that can be combined with galactus. It can change the activity of many proteins and enzymes, thereby affecting the physiological functions of cell division, energy galactus, etc. For example, biochemical reactions such as liver carbohydrate decomposition and glycolysis require the help of galactus ion to proceed smoothly.
{twenty one} {twenty two}
How much does a day of calcination take?According to the National Health Administration's "Reference Intake for Dietary Nutrition" table, the daily recommended intake for teenagers aged 13 to 18 is 1,200 mg; for adults over 18 years old, it is 1,000 mg per day. However, the latest "Survey on the Change of Nursing Health Status" released by the National Health Administration found that the average daily ingredient consumed by the national population is only about 50% of the recommended amount! It can be seen that shortage is already a common situation among the people, so everyone should pay attention to replenishing the ginger!
. What happens to shortage? If sufficient calcification is lacking, the density and quality of the bones will be reduced, which will easily increase the risk of Osteoporosis; at the same time, the blood will not coagulate normally, resulting in abnormal coagulation; it may also cause palpitations or involuntary muscle tightening and contraction due to imbalance in the blood, resulting in so-called dysfunction or cramps.
. What happens if you eat too much ginger? Although excessive calcifications are rarely seen, it is still important to note that you should not take calcifications of more than 2,500 mg every day, so as to avoid excessive blood calcifications, which may cause burden on the kidneys and other organs.
Which ethnic groups are prone to lack of calcification? Is it recommended for pregnant women to replenish their calcification?
The following is Sean helps everyone sort out the ethnic groups that are more likely to lack calcium. If you or your family belong to this group, remember to supplement your calcium in your daily diet!
1. Vegetarians all know that milk and dried fish contain rich calcium, but these foods are uneducated for vegetarians. The calcium from plant-based sources is mostly found in the rough and hard part of the leaf. The phytic acid and oxalic acid content in vegetables are also high, which may inhibit the absorption of calcium. Therefore, even if you eat a lot of calcium-containing vegetables, you cannot absorb enough calcium. It is recommended that vegetarians can eat more vegetables such as plate tofu, dried tofu, black sesame, etc., but also contain rich vegetarian foods to supplement the ginger.
2. As humans age, the calcinia loss rate in bones becomes faster. Tooths that lack calcinia begin to move loosely and dental bladder begin to atrophy, resulting in a decrease in chewing function and thus reduce intake, so the amount of calcinia taken also decreases; and due to insufficient secretion of gastric acid, the absorption rate of calcinia is reduced. Based on the above reasons, a vicious cycle has gradually formed, making the silver hair tribe a high-risk group in the shortage crisis. Therefore, it is recommended that silver hair people can eat milk, plate tofu and other foods containing high-calcium fluid and soft quality to supplement the body's needs.
3. After cessation, women with women showed that estrogen can inhibit the activity of bone cells, reduce the decomposition and ejaculation of bones, and help women maintain bone quality.. However, in the 5 to 7 years after women's cessation, the decrease in estrogen will make the bone cells more active, resulting in accelerated bone decomposition and approximately 20% of the bone quality will be lost. Therefore, women must accumulate enough quality for their bodies before they stop working, and they must also pay attention to continuous replenishment after the stop working!
4. The quality demand for young people in the long run ranks among the highest in the year. At this time, the body is entering a stage of rapid growth, and more quality is needed than adults to build healthy bones to meet the needs of height growth and muscle strengthening. Therefore, when the demand for calcification increases, if the intake does not increase, it will also fall into the risk of calcification. Therefore, you should usually eat more health foods such as dried fish, milk, or calcium-containing health foods to supplement your body.
5. A group lacking sunshine has sufficient sunshine to allow the body to synthesize vitamin D on its own, and vitamin D can promote the absorption rate of calcification in the kidneys. Therefore, if the body does not have enough vitamin D, it is easy to suffer from poor absorption of calcification and lack of calcification. Therefore, if your work nature is to be open indoors for a long time, remember to go to the sun outdoors during holidays, or appropriately supplement foods such as black fungus, fish, mushrooms, etc. containing vitamin D.
Does pregnant women recommend replenishment? Replenishing the calcium during pregnancy is also very important! Sufficient calculi can help the fetus build bones and reduce foot cramps and bone retardation in pregnant women. However, the calcification needs of pregnant women are the same as those of ordinary people. They are 1,000 mg per day, and they don’t need to be eaten too much. If you feel that you can’t eat enough calcification in three meals, you can also supplement it with calcification-containing health foods!
What to eat to replenish the fastest? What are the common supplementary foods in life?
How to choose the commonly seen high-calcium foods in life is worth learning and realizing. This paragraph allows Sean to recommend several foods rich incalcium. Whether it is people who like to prepare for themselves or foreign foodies, you can refer to them more!
Milk: According to the analysis of nutrients, every 100 ml of milk has a calcinium quality! In addition to calcification, milk also contains rich protein for human growth. Therefore, the National Health Administration recommends that everyone "a cup of milk in the morning and evening" every day to supplement their daily needs.
- Little Fish: Little Fish has always been one of the top choices for calcification in our daily diet, because every 100 grams of small fish contains up to 2213 mg of calcification! It is not only rich in calcification, but also rich in calcification, which can strengthen our bones and make it more solid and reliable.
- Black Sesame: As a part of oil and fat food, in addition to providing essential fatty acids for humans, the black sesame content is also very rich, with 1479 mg of calcification for every 100 grams. However, it is not easy to eat 100 grams of black sesame in a diet, and it may take too much oil, so Sean recommends adding black sesame to the dishes or staple food as appropriate.
- Mustard blue vegetable: The calcification content of mustard blue vegetable is relatively rich in vegetable foods. Every 100 grams of mustard blue vegetable contains 181 mg of calcification, and rich vitamins A and C can bring us the benefits of maintaining night vision and antioxidant. Although mustard blue vegetable itself has a bitter taste, its nutritional value is very high!
- Seaweed: The seaweed has a lot of calcium content! There are 342 mg of calcium per 100 grams of dry seaweed (calculated by 80% moisture content, 100 grams of humid seaweed seaweed contains about 68 mg of calcium). In addition, there are also many minerals such as pits, iodine, iron, and ossula. They are nutrients necessary for humans to maintain normal healing function. However, I would like to remind everyone that seaweed is more likely to have heavy metal overpriced risks, so when buying, you should choose a good seaweed source to avoid eating harmful substances together.
- Health foods containing calcium: For silver hair people who have poor teeth function and eat less, vegetarians who cannot take animal foods, and people who suffer from lactose intolerance and cannot eat milk, using calcium supplements to supplement the daily calcium is a very efficient practice. In addition to containing rich and high bioavailability calculator, an excellent calculator must also be equipped with nutrients that help the absorption and utilization of calculator, such as vitamin D, vitamin K and functional ingredients that aid the digestion and utilization of calculator, in order to maximize the benefits of every penny spent.
With modern technology and living standards, people can choose more refined and diversified foods, but therefore, they may ignore the importance of supplementing calcium. Therefore, correctly choosing high-calcium food has become a skill that everyone should pay attention to.
After reading today's article, I believe you must have a deeper understanding of "风". In order to make your bones healthier, let us start to change from the next meal!