Calcium deficiency is a common nutritional deficiency in the elderly. Because calcium deficiency can cause osteoporosis, it may cause fractures in the elderly; if the fracture is bedridden, it will cause serious complications and even life-threatening. Therefore, the elderly should pay special attention to calcium supplementation in their daily diet to prevent and alleviate osteoporosis.
There are two main reasons for calcium deficiency in the elderly. On the one hand, calcium intake is insufficient, and on the other hand, calcium absorption rate is decreased. The body’s absorption rate of calcium will decrease with age. After 60 years old, the body’s absorption rate of calcium is reduced to about 15%. If the calcium in the diet is insufficient, the elderly are very prone to osteoporosis. According to some data, in the diet of the elderly in China, the intake of calcium is less than half of the recommended amount. Therefore, the elderly should pay special attention to the intake of foods with high calcium content.
In many calcium-rich foods, although the calcium content of milk is not very high, it is the best choice for calcium supplementation. This is because milk and its products have many advantages that are beneficial to calcium absorption. For example, the ratio of calcium to phosphorus in milk is suitable, and it also contains vitamin D, lactose, amino acids and other factors that promote calcium absorption, so in milk. Calcium absorption is very high and easy to eat, and is the main source of high quality calcium in the diet.
Older people must ensure that they can consume 300 grams of fresh milk or a considerable amount of dairy products per day. Ingestion of milk can be done in a variety of combinations, such as 150 to 200 grams of fresh milk and 150 grams of yogurt per day, or 25 to 30 grams of whole milk powder and 150 grams of yogurt, or 150 to 200 grams of fresh milk and cheese. 20 to 30 grams.
In addition to milk, soy products are also available. But when choosing soy products for calcium supplements, be aware that not all soy products contain high levels of calcium. Soybean itself does not contain high levels of calcium, but in the process of processing, after adding a coagulant, its calcium content is greatly improved. Therefore, in order to achieve calcium supplementation, you should choose to eat tofu, dried tofu and so on. In addition to milk and soy products, marine products (kelp, shrimp, snails, shellfish, etc.) and some high-calcium low-oxalic acid vegetables (celery, rapeseed, purple onion, alfalfa, etc.) and natural calcium in foods such as black fungus and sesame The amount is also relatively high.
Calcium supplementation must not only ensure intake, but also increase the body’s absorption rate. Vitamin D is an important nutrient for calcium absorption. There are two main sources of vitamin D, one is through food intake, and the other is that 7-dehydrocholesterol in the skin is synthesized by ultraviolet irradiation. Outdoor activities can better receive ultraviolet radiation, which is conducive to the formation of vitamin D in the body. At the same time, moderate exercise can delay the development of osteoporosis and muscle attenuation. The amount of exercise for the elderly should be adjusted at any time according to their physical and health conditions, and they should be able to do what they can.
Here are a few dishes that are suitable for calcium supplementation in the elderly. Readers can choose to eat according to their own situation.
In the snow red stewed tofu snow red 300 grams, 1 tofu, shrimp, onion, ginger, salt, vegetable oil, the right amount. Wash and soak the marinated snow (reduce the saltiness) and cut into small pieces. Cut the tofu into small pieces, boil it with boiling water, and boil the bean flavor.
Preheat the wok, add oil, add chopped green onion, ginger, stir-fry, add the shrimp skin and stir fry. Add the prepared snow simmer, stir well, add water and tofu, boil over high heat, and then simmer until cooked. If the salty taste is not enough after cooking, add a little salt and cook for about 15 minutes.
[Nutrition Analysis] Snow red stewed tofu is a common home-cooked dish in the Northeast, although the practice is simple, the ingredients are ordinary, but it is an economical calcium supplement. Both Xuelihong and North Tofu have higher calcium contents, 230 mg/100 g and 105 mg/100 g, respectively. The calcium content of the shrimp skin is the highest in the food. According to the consumption of the ingredients of this Lai, it can fully meet the daily intake of calcium per person.
Spinach mixed peanuts 200 grams of spinach, 50 grams of peanuts, 20 grams of water fungus, 10 grams of vinegar, 5 grams of sugar, 5 grams of soy sauce, soy sauce 10 grams, 20 grams of peanut oil, garlic amount. Heat the wok, add peanut oil (ie hot pot cold oil), then add peanuts, stir fry until it is discolored, and let it cool. Wash the spinach and put it in boiling water for half a minute. After it is taken out, rinse it with cold water and drain the water for later use. Wash the water fungus and cut into small pieces for use. Put the minced garlic, vinegar, sugar, soy sauce, and salt into a bowl and pour into a bowl of spinach, fungus, and peanuts. Stir well.
[Nutrition analysis] The calcium content of spinach is not low, but the oxalic acid in it will affect the absorption of calcium, so spinach needs to be scalded first to remove oxalic acid. Peanuts have a high calcium content of 284 mg/100 g, but the fat content of peanuts is also high. Pay attention to the intake and do not exceed 30 g per day. Fungus is also a food rich in calcium, which is a combination of the three, making this dish a veritable “high calcium” dish.
Mix sesame paste with cabbage cabbage 400 grams, 50 grams of sesame paste, 10 grams of soybean paste, 3 petals of garlic. Wash the cabbage, drain the water, cut into small pieces for use. Put a proper amount of water in the sesame sauce and mix thoroughly with the bean paste. Cut the garlic into minced garlic, add in the chopped cabbage, then transfer to the sesame sauce and mix well.
[Nutrition Analysis] This dish is fresh and fragrant, and the practice is simple. The Chinese cabbage and sesame have high calcium content. Sesame is also rich in polyunsaturated fatty acids. The Chinese cabbage is rich in minerals and vitamins. Raw food is more conducive to the absorption and utilization of water-soluble vitamins. It should be noted that the cabbage should be washed and cut first to prevent the loss of water-soluble vitamins.
Yogurt red beans, red beans, 300 grams, 1 cup of yogurt, 20 grams of honey beans. Wash the red beans, cook them in a pressure cooker, remove and drain the water, peel them and turn them into red bean paste for later use. Pour the yogurt on the red bean paste, then add the honey beans.
[Nutrition Analysis] This dish can be used as a dessert, or as a meal. It has a soft, sweet and sour taste and is not high in sugar. It is very suitable for the elderly. Yogurt has a calcium content of 110 mg / 100 g, but the absorption rate is as high as 32.1%, which is recognized as a good calcium supplement. Although the calcium content of red beans is not high, it is 23.5 mg/100 g, but the absorption rate is 24.4%, which is higher than many foods. The two are eaten together, and the calcium supplement effect can be said to complement each other.
The following points should be noted when the elderly are active
In addition to dietary calcium supplementation, the elderly must exercise properly to promote the body’s absorption and utilization of calcium. But many people are old and weak, so the sport should pay attention to the following matters.
1. Pay attention to the physiological changes of physical strength and coordination function, avoid participating in serious and dangerous projects, prevent exercise fatigue and sports injuries, especially pay attention to prevent joint damage. For older people with heavy weight and poor joints, avoid climbing, climbing stairs, climbing hills, etc.
2. To choose a variety of sports, focus on the project that can move the whole body, so that the joints, muscle groups and multiple parts of the body can be exercised.
3. Before and after exercise to prepare and soothe exercise, in accordance with your own physical condition, the action should be simple and slow, and it is not appropriate to do heavy-duty, violent, and violent movements.
4 According to your own situation, choose the appropriate exercise time, frequency and intensity. It is generally considered to exercise once or twice a day for about one hour each time, with slight sweating, or at least 6,000 steps per day. Note that each exercise amount should be measured, the intensity should not be too large, and the duration of exercise should not be too long. It can be divided into multiple movements, each time not less than 10 minutes.