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1. Eat more fiber, calcium loss!
Too much dietary fiber increases the rate of food through the gut, reducing absorption of calcium; studies have shown that: two adults with low dietary fiber content from the essence of every meal bread to the high crude fiber content every meal bread, calcium (magnesium, zinc and phosphorus) with a negative balance.
2. Wild meat and eggs, resulting in iron
Most of today's children eat meat, just do not eat vegetables and fruits, the parents also believe that: as long as the eating of meat rich in iron and zinc balls, do not eat fruits and vegetables eating does not matter. The result: not only the child's weight Cengceng up Because people in the dietary intake of lean meat, animal offal, egg yolk, mostly ferric iron, can not easily be absorbed by the body only in a vitamin C and acid substances (rich in malic acid, tartaric acid, citric acid and other organic acids) present the case of ferrous iron into the body in order to be fully absorbed and utilized. The vitamin C and acid substances in vegetables and fruits (such as kiwi, lemon, fresh dates, jujube, orange, strawberry, apple) contains the most. If you blindly eat lean meat, animal offal, egg yolk and other foods, and eat, or eat vegetables and fruits, the iron in these foods can not be absorbed and utilized, resulting in a tremendous waste of nutrition, iron deficiency occurs anemia.
3. Calcium and phosphorus imbalance
Calcium and phosphorus imbalance is the culprit calcium deficiency led to the current one. Under normal circumstances, the body's calcium and phosphorus ratio is 2:1, however, in real life, people are excessive intake of carbonated drinks, cola, coffee, burgers, pizza, wheat germ, liver, containing large number of French fries food phosphorus, phosphorus intake is often more than 10 times more calcium, so calcium: phosphorus ratio as high as 1:10 to 20, a serious imbalance in the ratio of calcium and phosphorus, so eating too much phosphorus in the body will desperately calcium
4. Drug-induced nutrient loss! Most women use contraceptives
friends may not know hinder the pill vitamin B6, B12, folic acid and vitamin C role of progesterone in birth control pills may hinder vitamin B6 function, prevent the absorption of folic acid; aspirin will be excreted is higher than normal amount of vitamin C increased by 3 times. A lot a lot of vitamin C supplements will be Antiepileptic drugs also hinder folate absorption. Long-term use of antibiotics, vitamin B complex will be lost and vitamin K, affecting gastrointestinal function; cold remedies and analgesics may reduce the blood levels of vitamin A; yellow amine drugs and cholesterol-lowering drugs will affect folic acid absorption. Hypertension, nephritis patients taking diuretics and laxatives, etc., will cause the body's calcium, potassium, vitamin a huge loss; suffering from gastric ulcer, hemorrhagic anemia, taking antacids, alkaline drugs, patients will lead to a large number of trace elements of iron loss.
5. Smoking, drinking, nutrition away!
Long-term smoking, drinking and undermines the maintenance of good health in essential vitamins. Smoking will destroy vitamin C - that can prevent cancer and heart disease nutrients. Half pack of cigarettes a day if the body will destroy 25 to 100 mg of vitamin C; day over a drink cocktails, enjoy the price is so carried away the body of vitamin B1, B6 and folic acid consumed alcohol the lack of vitamin B1 is also quite common.
6. VitC effervescent, you use it?
Work in the company of Miss Lee, she was very particular about nutrition, open water after every meal with a large glass of drinks rich in vitamin C (such as Tang or TANG vitamin C effervescent tablets) , can be lately I do not know why a brush discount ugg boots, total bleeding gums, and she was afraid of, it came to advice, presumably, Tang or vitamin C effervescent tablets are rich in vitamin C, why is there still bleeding gums symptoms? It turned out that vitamin C is a water soluble vitamin, it is not very stable. With more than 80 ℃ above the water flushes the clothing would have been seriously damaged in vitamin C, not to mention the water of 100 ℃. With open water rich in vitamin C drink, real drink stomach vitamin C content has dried up. So, do not apply water, and apply warm water rich in vitamin C drinks.
7. Magnesium not calcium, eating regret!
Calcium when people only pay attention to vitamin D, but often do not know to add magnesium. Calcium and magnesium like a pair of twin brothers, always appear in pairs, and the calcium and magnesium in a 2:1 ratio is the most beneficial use of the absorption of calcium. Therefore, when calcium, remember do not forget to add magnesium. Magnesium more food: nuts (such as almonds, cashews and peanuts), soybeans, seeds (sunflower seeds, pumpkin seeds), grains (especially rye, millet and barley), seafood (tuna, salmon, mackerel fish, shrimp, lobster).
8. Feast at the
High-protein diet is the cause of osteoporosis reason. Some people have done this experiment: A: daily intake of 80 grams of protein, 37 milligrams of calcium will result in the loss; B: daily intake of 240 grams of protein, the other to add an additional 1400 mg of calcium, 137 milligrams of lead the loss of calcium. This shows that: calcium supplementation does not prevent protein loss caused by calcium. This is due to excessive intake of meat and fish these acidic foods, easy to make people produce acidic. The body can not withstand the drastic changes in blood pH, so the body will use two main types of alkaline substances - sodium and calcium - to be neutralized. When the body's sodium and ran out of time, will enable the body's calcium, so excessive intake of meat and fish without paying attention to acid-base balance, will result in huge loss of calcium. This is that wealthy, eat banquet (diet features are: meat, wine and more oil and more vegetables than rice less less) and often inexplicably tired, dizzy, tired of the reason why! Followed by catch up with the
9. Carbonated beverages, not to drink!
Children now eat, they all like to get drinks for water, what cola you, juice drinks, carbonated beverages in those with the body's calcium carbonate to form insoluble calcium carbonate , will take away the food that you eat of calcium, resulting in calcium loss caused by calcium deficiency symptoms.
10. Eat eggs and diverse, absorbing different!
On nutrient absorption and digestibility is concerned, 100% boiled egg, scrambled eggs and 97%, 98% of tender deep-fried, deep-fried the old 81.1%, water, milk, eggs, red 92.5%, raw 30% to 50%. Thus, the boiled egg is the best way of eating, but to pay attention slowly, otherwise it will affect the absorption and digestion. However, for children and the elderly, or steamed custard, egg the most suitable, because these two approaches can break down proteins, can easily be digested and absorbed.
11. Tametoshi of harm, improve efficiency!
As many vegetables containing oxalic acid (spinach, amaranth, bamboo shoots, green parsley and cauliflower) should fry in boiling water, boiled to remove oxalic acid, oxalic acid with calcium binding to avoid into a insoluble calcium oxalate, increased calcium absorption and utilization; found in soybeans, wheat and corn phytic acid in the shell, easy and calcium, combined to form insoluble zinc phytate, can be used germination, fermentation, soaking and other methods to activate the plant acid decomposition activity, to break down phytic acid, thereby increasing calcium and zinc in the human body's digestion and absorption rate. In addition, because the flour contains more phytic acid, pasta when done, as far as possible to ferment. Fermented flour, phytic acid decomposition activity increased, phytic acid can be decomposed in flour, pasta in promoting calcium and zinc absorption.
12. Nutritious meals learning a lot!
Such as slip angle liver dish: Ingredients with liver timberland womens boots outlet on sale, accessories and some cucumber, some with bell pepper, bell pepper compared to materials with science than with the cucumber to the multi- ! Because the liver is rich in trace elements iron and zinc, and bell pepper than in cucumber vitamin C, vitamin C can promote the liver into two ferric iron, which will help the body better absorb iron and zinc, two nutrients! Again All Offers tofu, fish contains vitamin D, calcium-rich tofu. Vitamin D can promote calcium absorption, utilization of calcium in the bean curd greatly increased. In addition, the staple food grain legumes mixed with water stress, not only to make the best of complementary amino acids, also promote calcium absorption.
13. Should a small meal before going to bed?
Promote growth! One study showed that: during sleep, the body continues to exclude the old bone tissue, a process about the fastest in 3:00, so bedtime cup of yogurt can add calcium to replenish the source, to ensure your calcium at night index is more stable.
14. Bean sprouts are not as long as possible! Aunt Zhang
neighbors liked to buy long bean sprouts, bean sprouts so she thinks the most nutritious! It is not true! Soybean germination, promote calcium, zinc, iron absorption of free amino acids, total free amino acids and reduced vitamin C was significantly increased; In addition, the phytase activity during germination of soybean rising constantly hydrolysis of phytic acid, resulting in plant acid - the hinder calcium, zinc, the main inhibitor of iron absorption show a downward trend, compared with soy or tofu phytic acid content decreased in 40%, thus greatly improving the germination of soybean calcium, zinc, iron bioavailability, and to issue a 3 to 4 days (about 4 to 5 cm) of bean sprouts nutrition for the best, not what people think of the bud of the longer the better, more nutritious.
15. Seems a lot, actually very little!
Milk for its calcium absorption and utilization of high and good benefits are recognized around the world an excellent natural food sources of calcium. However, milk is very particular about it! Seems to eat many milk but not much can really absorb! Many people in the drinking milk or eating dairy products will appear when you fart, flatulence, abdominal cramps and diarrhea and other lactose intolerant uncomfortable phenomenon, recently learned from the international dairy conference: in Asian 70% of lactose is not absorbed, the Chinese people there are 75 to 100% of lactose intolerance, such as Beijing was 69.4%, Shanghai 75.8%, 68.9% of Harbin, Guangzhou, 70%, to enable you to absorb more calcium, it is recommended that you drink through the fermentation of yogurt, especially rich in a variety of lactic acid bacteria, bifidobacteria yogurt better.
16. Old people drinking milk, not worth the candle!
Milk contains 5% lactose, lactic acid through the action of the enzyme, broken down into galactose, easily deposited on the lens in the elderly, leading to lens transparency to reduce the incidence of induced cataract. The elderly can use shrimp, shrimp, fish, shellfish, eggs, meat bones air jordan flights 45, kelp and snail, celery, soy, sesame seeds, red dates, black fungus and other foods high in calcium to calcium, the natural food for the the best.
17. Fasting drink milk
Was like a cup of milk on an empty stomach early in the morning for breakfast, not knowing which was very good. After a night of food digestion and absorption, gastrointestinal tract is almost empty, and if the morning empty stomach, drink milk, the milk has not been fully absorbed by the body and so on down the row of empty out the gastrointestinal tract, resulting in great waste of nutrients. So drinking milk is best to eat crackers, bread or rolls, carbohydrates like bread, do not drink milk fasting.
18. Milk and chocolate to eat NO!
Some people like to addchocolate milk mont blanc ball pens, milk to remove the smell. In fact, this is unscientific. Milk is rich in calcium and protein, while chocolate contains oxalic acid, milk and chocolate mbt shoes clearance, when eaten together, the calcium in milk chocolate in the easy formation of insoluble oxalate precipitate - calcium oxalate. People not only can not absorb, a long time, there will be dry hair, diarrhea, calcium deficiency and growth retardation and other phenomena. So, drink milk and eat chocolate time to separate.
19. Does not absorb raw carrots tory burch handbags! Common to the children of some old lady
eat raw carrots, they say: It will not only teeth, but also added, Raw carrots is very scientific. The carrots were eaten raw, with small amounts of cooking oil, cooking with plenty of oil, the measured rate of digestion and absorption of carotenoids were 10%, 30%, 90%. Seen carotene absorption in the body fat ratio is proportional to the rate; carrots cooked with the cooking oil than after consumption of raw food of high nutritional value.
20.
Eggplant, blueberries and grape skin contains large amounts of polyphenols, which is an antioxidant, preventing free radical oxidation, anti-aging effect, remove the skin food is a pity of! Also, remove the tomato skin is also very important to make the tomato in antioxidants - lycopene easily with juice loss, is not conducive to maintaining health.
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