什么日常食物最补钙

补钙已经成为很多人有意识去做的事，因此许多女性都会经常通过服用补钙品补钙的保健药物，其实补钙除了合理选择钙制剂之外，多晒太阳、均衡营养、科学烹调等也很重要。日常有许多食物可供钙源补充。这里介绍一些富含钙的食品。 随着对钙的深入研究，人们发现120多种疾病的发生、发展都与缺钙有密切关系，因此我们必须多吃帮助自己补钙的健康食品。 乳类与乳制品：牛、羊奶及其奶粉、乳酪、酸奶、炼乳。 豆类与豆制品：黄豆、毛豆、扁豆、蚕豆、豆腐、豆腐干、豆腐皮、豆腐乳等。 海产品：鲫鱼、鲤鱼、鲢鱼、泥鳅、虾、虾米、虾皮、螃蟹、海带、紫菜、蛤蜊、海参、田螺等。 肉类与禽蛋：羊肉、猪脑、鸡肉、鸡蛋、鸭蛋、鹌鹑蛋、松花蛋、猪肉松等。 蔬菜类：芹菜、油菜、胡萝卜、萝卜缨、芝麻、香菜、雪里蕻、黑木耳、蘑菇等。 水果与干果类：柠檬、枇杷、苹果、黑枣、杏脯、橘饼、桃脯、杏仁、山楂、葡萄干、胡桃、西瓜子、南瓜子、桑椹干、花生、莲子等。 食物保鲜贮存可减少钙耗损，牛奶加热不要搅拌，炒菜要多加水、时间宜短，切菜不能太碎。菠菜、茭白、韭菜都含草酸较多，宜先用热水浸泡片刻以溶去草酸，以免与含钙食品结合成难溶的草酸钙。乳糖可贮留较多膳食钙，高粱、荞麦片、燕麦、玉米等杂粮较稻米、面粉含钙多，平时应适当吃些杂粮。 一般来说，饭后30分钟到2个小时之间饮用酸奶效果最佳。人在通常状况下，胃液的PH值在1至3之间;空腹时，胃液呈现酸性，PH值在2以下，不适合酸奶中活性乳酸菌的生长。只有当胃部PH值比较高，才能让酸奶中的乳酸菌充分生长，有利于健康。饭后两小时左右，人的胃液被稀释，PH值会上升到3至5，这时喝酸奶，对吸收其中的营养最有利。 另外，如果在空腹状态下饮用酸奶，很容易刺激胃肠道排空，酸奶中的营养来不及彻底消化吸收就被排出;饭后喝则可减少刺激，让酸奶在胃中被慢慢吸收。 晚上喝牛奶补钙效果最好 酸奶是食物中钙的良好来源，从补钙的角度看，晚上喝酸奶好处更多。因为晚间12点至凌晨是人体血钙含量最低的时候，有利于食物中钙的吸收。同时，这一时间段中人体内影响钙吸收的因素也较少。 虽然牛奶中也含有很高的钙，但与它比起来，酸奶中所含的乳酸与钙结合，更能起到促进钙吸收的作用。不过，晚上喝酸奶时一定要记住，酸奶中的某些菌种及酸性物质对牙齿有一定的损害，喝完后应及时刷牙。 Calcium has been a lot of people consciously to do, so many women are oftenby health care medicine taking http://www.hjmgyt1.com/post/480.html supplements of calcium, but calcium addition to a reasonable choice of calcium preparations, the more sun, balanced nutrition,science and cooking is also very important. There are many foods are available daily source of calcium supplement. Here are some of the calcium rich food. With the in-depth study of calcium, it was found that 120 kinds of disease occurrence, development are closely related to calcium deficiency, so we must eat more to help their calcium health food. Milk and dairy products: beef, milk, cheese, goats'milk and yogurt, condensed milk. Beans and soy www.xsmlawyer.com products: soy beans, peas, lentils, beans, tofu, dried tofu, tofu skin, bean curd and so. Seafood: carp, carp, silver carp, loach, shrimp, small shrimp, dried small shrimps, crabs, kelp, laver, clams, sea cucumber, snail and so. Meat and eggs: lamb, pork, chicken, egg, duck's egg, quail egg, preserved egg, pork floss. Vegetables: celery, rape, carrot, radish, sesame, coriander, black fungus,mushroom, potherb mustard. Fruit and dry fruit: lemon, loquat, apple, jujube, apricot, orange cake, peach,apricot, hawthorn, raisins, walnuts, watermelon seeds, pumpkin seeds, dried mulberry, peanuts, lotus www.yigaofuzhuang.com seeds, etc.. Fresh food storage can reduce the depletion of calcium, milk heating do not stir,to more water, cooking time should be short, chopping can not be too broken.Spinach, wild rice stem, chives contain oxalic acid are more advisable to use hot water, soak a while in order to dissolve oxalic acid, so as to avoid foods with calcium together to form insoluble calcium oxalate. Lactose can be stored more dietary calcium, sorghum, buckwheat, oat, maize and other cereals than rice,flour containing www.fjqmpgw.com multiple, usually should be appropriate to eat cereals. Generally speaking, after 30 minutes to 2 hours drinking yogurt is best. Innormal conditions, gastric juice pH value between 1 to 3; the stomach, gastric juice acidic, pH value is in 2 the following, not suitable for the growth of lactic acid bacteria in yogurt. Only when the gastric pH is relatively high, can let thelactic acid bacteria in yogurt full growth, is www.szbluebow.com conducive to health. After two hours,the gastric juice diluted, pH value will rise to 3 to 5, when Suannai, to absorb the most beneficial nutrients. In addition, if consumed in the fasting state of yogurt, it is easy to stimulate the gastrointestinal tract emptying, yogurt nutrition too late to complete digestion and absorption is discharged; then after dinner drink can reduce the stimulation,make yogurt www.hitaow.com was slowly absorbed in the stomach. At night to drink milk is best Yogurt is a good source of calcium in food, from the perspective of calcium, drink yoghurt advantage more in the evening. Because the night 12 pm to is when thehuman body calcium content was the www.zbdantong.com lowest, is conducive to the absorption of calcium in food. At the same time, the human body the factors that affect calcium absorption is also less this time. Although milk also contains a high calcium, but with it than, yogurt contains lactic acid and calcium binding, can play the role of promoting calcium absorption.However, the evening Suannai must remember, some yogurt bacteria and acid substances on the teeth have certain damages, after drinking should be brushing their teeth in a timely manner.