Middle aged people should drink milk for calcium supplementation, what is convenient to replace milk

There is no substitute for milk for calcium.

The right way to eat milk.

1. Eat some snacks.

Eating some starches such as small cakes and small biscuits can also delay the residence time of milk in the stomach, enzymatic hydrolysis with digestive enzymes in gastric juice, and slowly discharge to the intestine to facilitate intestinal absorption and utilization.

2. Heat the milk.

Drinking hot milk can activate the stomach and intestines better than cold milk, so that good absorption can be carried out to the end.

3. Don't overheat.

Heating at 70 degrees Celsius for three minutes can sterilize and nutrient, and the calcium in boiled milk will also precipitate phosphoric acid.

4. Pair with honey.

Milk and honey are a great combination.

5. Drink milk before going to bed.

Drinking milk before going to bed is the best time for the body to deliver nutrients to the bones, so drinking milk before going to bed is the best channel for calcium supplementation. But people say that drinking milk before going to bed helps you sleep, but in fact, it is only psychological, and it is useless.

6. Drink milk in small sips.

Drinking milk in small sips allows the milk to come into full contact with the saliva-digesting enzymes, which can keep the milk in the digestive tract longer and facilitate nutrient absorption.

7. Do not drink milk before and after taking medicine.

Drinking milk before and after taking the drug will affect the absorption of milk, and milk will also react with various ingredients in the drug to form harmful substances to the body.

8. Do not mix fruit juices.

Fruit juice and fruit are mixed with milk, and the acidity of fruit juice and fruit will coagulate and precipitate, which is difficult to digest and absorb.

9. Don't add sugar.

When milk is boiled, sugar is added, and the lysine of milk can react with fructose under heating conditions to form harmful fructosyl lysine.

The shelf life of fresh milk is short, generally about 2 days, if it is a hot weather, it is about 1 day, and it is best to put it in the refrigerator for about a week. If it is ultra-high temperature sterilization, the shelf life can be about 6 to 9 months, and the other is pasteurized, the shelf life is about 7 to 15 days, and it needs to be refrigerated, which has the advantage of better taste and nutrition.

1. The milk should be placed in a cool place, and if the cap has been opened, it is best to put it in the refrigerator. Do not expose milk to sunlight or light, which can destroy several vitamins in milk and also cause it to lose its aroma.

2. When the milk is placed in the refrigerator, the bottle cap must be closed to prevent other smells from being skewered into the milk. Pour the milk into a cup, teapot and other containers, if you do not finish drinking, you should close the lid and put it back in the refrigerator, and do not pour it back into the original bottle.

3. Overcooling also has a negative effect on milk, and its quality will be damaged when the milk is frozen into ice. Therefore, milk should not be frozen and refrigerated.

If you drink milk only to supplement calcium, then calcium tablets can be used as a substitute for milk.

If not, then it cannot be replaced.

A carton of 250ml of milk a day is sufficient, drinking more milk may not be able to supplement calcium, and the calcium in milk is not the best calcium to absorb. The best calcium to absorb is actually found in plant foods. There are also different types of calcium.

Upstairs said that the calcium in milk is the best**, but in fact, milk is only rich in calcium, but it is not the best**.

It is better to use calcium tablets for people with special diseases, and the general big brands of calcium tablets have been tested by experimental data and the market, and the design of calcium tablets will ensure their absorption rate. In addition, pure milk is also quite high in calories, and it is not appropriate to expect to drink a lot of milk for calcium.

To sum up, calcium tablets and milk have their own advantages. However, according to the survey, most Chinese are generally deficient in calcium, so use calcium reasonably.

The calcium of milk is natural milk calcium, with an absorption rate of more than 80%. Most of the calcium tablets are calcium carbonate with an absorption rate of more than 20%. Milk is the easiest for the body to replenish calcium.

If you have the habit of drinking milk every day, your body will not be deficient in calcium. This is talking about drinking pure milk, not milk-containing drinks or drinking milk, and such "milk" cannot be drunk.

Foods high in calcium.

Food groups, foods containing more than 100 mg of calcium.

Beans and soy products Soybeans, tofu, tofu skin, fried tofu, lentils, dragon beans, edamame, green beans, black beans, dried tofu.

Seafood: Red lady, goldfish, sardines, sea bass, shrimp, dried fillet, flounder, river crab, abalone (dried), razor clams, dried razor clams, oysters, scallops (fresh), mussels (dried), clams, jellyfish skin, jellyfish head, lobster fillet, kelp, loach, sea crab, pike crab, crab meat, abalone, and mussels, sea cucumber (fresh), blue crab, sea cucumber (soaked), kelp (soaked), river prawn, pond water shrimp, shrimp skin, dried shrimp, snail.

Eggs: Egg yolk (black-bone chicken), salted duck egg.

Cereals, nuts Barley, sunflower kernels, oatmeal, pecans, hazelnuts (dried), bran, peanut kernels (fried).

If you are middle-aged, then you also need calcium supplements and calcium tablets, and it is best to go out to bask in the sun after eating calcium tablets, so that calcium can be better synthesized under ultraviolet radiation and promote calcium absorption.

It is best to take calcium tablets, because in addition to calcium, calcium tablets also add a lot of trace elements, which can supplement nutrition more comprehensively.

1. Oatmeal porridge.

Oats are rich in crude fiber and high glycolytic factors that are effective in lowering cholesterol, and as a slow-digesting food, they provide energy for a long time.

2. Soy milk. Each 100 grams of soybean milk contains grams of protein (protein food), grams of fat, grams of carbohydrated wax macro, grams of phosphorus, grams of iron (iron food), grams of calcium (calcium food) and vitamins (vitamin food), riboflavin, etc., which are very good for enhancing physical fitness.

3. Goat's milk. Goat's milk has a slightly salty taste, while sheep's milk has a rich and mild taste, and contains twice as much calcium, phosphorus, tin and other minerals, as well as B vitamins than cow's milk, and the fat and calories are also higher than cow's milk.

4. Nuts. Nuts, especially nuts with more oil, are also good for calcium. All kinds of fried nuts contain as much calcium as 100 200mg 100g.

What can you replace without drinking milk?

Food: broccoli, beef liver, goji berries.

Method: 1Buy the pork liver, soak it in water and cooking wine for half an hour, and cut it into slices.

2.Boil a pot of boiling water, put in the beef liver until it changes color, and immediately scoop it up and overcool it, so you don't have to cook it too old. 3.

Change the water in the pot again and boil, blanch the spinach and boil it, and then remove it with cold water. 4.Add water to the pot for the third time, put in the wolfberries and boil, add broccoli and pork liver and cook for 2min, add an appropriate amount of salt and condiments.

Ingredients: 1/2 sheet of oil bean skin (about 50g), 100g of lettuce, 1g of sugar, 3ml of sesame oil, 1g of salt, 5ml of oil

Method: 1. Cut the oil bean skin into small diamond-shaped slices, put it in boiling water and cook for 30 seconds, and then you can pick it up and reserve it after it changes color and becomes loose. 2. Clean up the lettuce, cut it into long pieces, and set aside.

3. Bake the oil in a cold pot over medium heat, add the oil and wheat cabbage and stir-fry for a while, then add the steamed oil bean skin slices, sugar, salt and sesame oil and stir-fry evenly.

Food: 1 piece of pork belly, 380 grams of pocket mushrooms, half a dried tofu skin, half a green pepper, appropriate minced ginger, 2 cloves of garlic, a small amount of bean paste, 2 tablespoons of light soy sauce, appropriate amount of salt, appropriate cooking oil.

Directions: 1 Prepare the ingredients. Soak the pocket mushrooms in water and wash them, and break them into small flowers; Dried bean skin washing; Green pepper cleaning.

2 Thinly sliced pork belly; Cut the dried bean skin into diamond-shaped slices; Cut the green pepper into hob pieces; Peel the garlic and pat it flat and finely chop. 3 Put cooking oil in a stir-fry pot, cook at a temperature of 3 minutes, stir-fry the pork belly slices, wait for the pork belly to change color, add bean paste, minced ginger and light soy sauce and stir well. 4 Add pocket mushrooms and dried bean skin and stir-fry twice, add a small half bowl of water, bring to a boil, change to a simmer, and simmer for a while.

5 With a small amount of sauce left, add green peppers, add salt to taste, stir-fry evenly. 6 Add the garlic puree, stir-fry evenly and then turn off the heat and put on a plate.

Food: broccoli, green onion, ginger, garlic, cooking oil, light soy sauce, salt.

Process: 1. Break the broccoli flowers, soak them in water and salt thoroughly, and pick them up for cleaning and reservation; 2. Bring water to a boil, blanch the broccoli in the water, drain and set aside; 3. Stir-fry a small amount of oil in a cold pot, green onions, ginger and garlic until fragrant, add broccoli, a small amount of salt, light soy sauce, and stir-fry evenly.

It should be camel milk, because the calcium content in camel milk is several times higher than that of cow's milk, but it may be a little higher, and we can also choose to eat spinach.

Cabbage contains 97mg of calcium per 100 grams of cabbage, which is a high-calcium ingredient, and the vitamin C content is also very high.

Middle-aged and elderly people should supplement calcium, don't just drink milk, walnuts, almonds, fish soup, these foods are high in calcium, rich in nutrients and low in price.

1. Cabbage contains 97mg of calcium per 100 grams of cabbage, which belongs to the ingredients with high calcium content, and the vitamin C content is also very high. Highly recommended: Stir-fry vermicelli with cabbage and put it in cold water for 5 minutes.

Divide the cabbage in half, break it into small pieces, tear it and clean it twice, then drain it. Crack the raw eggs into a plate and stir well and set aside. Put oil in a pan, bring to a boil, pour in the egg mixture, and stir-fry a small piece to serve.

After soaking the vermicelli, cut it short a little and set aside. Cut the garlic and chili peppers into pieces. Add a little vegetable oil to the pot, pour in the garlic paste and chili pepper into the pot after boiling, then add the cabbage and stir-fry, add light soy sauce and white sugar when stir-frying.

After stir-frying well, pour in the vermicelli and raw eggs and stir-fry together, then add salt and monosodium glutamate and stir-fry well. The fried vermicelli with cabbage is completed, and it is common to see, but it is delicious and nutritious, so it is recommended to make it often.

2. Lentils contain 97mg of calcium per 100 grams of peas, which is a high-calcium dairy food, and the protein content is also very high. Lentils have the effect of protecting the eyes, beautifying the skin, etc., so why not eat more, which is very beneficial to the body. Highly recommended:

If you want to be more tender and tasteful, you can add a little salt, light soy sauce, and tapioca starch to the meat foam, grasp and mix well, marinate for a while, and then put it out after it is smooth and fried, and then mix it with the meat foam and fry it. Or do it as follows. Remove the case of the lentils, wash them and drain them for later use.

Chop the green onion ginger and millet pepper completely. Put oil in the pot, pour in the meat foam after boiling, fry until the color fades, pour in the green onion, ginger and millet pepper, stir-fry until fragrant, add light soy sauce and white pepper and stir-fry well, then pour in the lentils and stir-fry. After the lentils are fried to darken in color, add an appropriate amount of cold water, cover and simmer for a few minutes, after the lentils are ripe, add a little salt and monosodium glutamate and stir-fry the sugar color, and the dish is completed.

3. Pea horn contains 82mg of calcium per 100 grams of edamame, which belongs to high-calcium milk food, and at the same time it is a high-protein food. Peas have the effect of improving women's menopause and preventing osteoporosis, so it is recommended to eat more. Highly recommended:

Edamame fried shrimp and peas in a bag, clean up and set aside. Fresh shrimp are peeled into fresh shrimp, the shrimp line should be removed, and after cleaning, cut into small cubes, or you can not cut it. Pour rice wine and white pepper into the shrimp and mix well, marinate for five minutes to remove the smell.

Put oil in the pot, pour it into the garlic pot after boiling, then add the peas and stir-fry, fry until the color becomes darker, then add salt and stir-fry, and then put a little water and simmer for three minutes. After the peas are simmered and steamed, they are brought out, then re-added to the boil, pour the shrimp into the pot, and fry until they fade. Finally, pour in the pea corners, add a little salt and stir-fry quickly for a while, and the dish is complete.

The elderly do not dry, do not only drink milk, but eat pork rib soup, pig's trotter soup, green vegetables, green vegetables are particularly cheap, and the calcium content is high.

Eat a little more oily wheat vegetables, enoki mushrooms, brown sugar and white sugar, chicken stewed mushrooms, pork ribs stewed beans, and enoki mushrooms fried corn.

Cabbage, peas, shrimp skin, zucchini, dried bean skin, these ingredients are very cheap and also very tasty.