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Eating calcium tablets and drinking milk on time, supplementing calcium for a long time, but getting osteoporosis! Why is this? Dou Pan, deputy director of nutritionist, cannot supplement calcium and bone in the Nutrition Department of the First Hospital of Peking University. The decline of bone mass or osteoporosis is not only related to an individual's age or disease, but also related to nutritional factors. Calcium supplementation and bone supplementation cannot be generalized, so how should calcium supplementation be supplemented? 0 1 calcium vitamin d can promote the absorption of calcium in intestine after it becomes an active vitamin in human body. The most natural source of vitamin D is sun exposure. The correct way to bask in the sun, first of all, should pay attention to, in addition to the face, try not to cover other parts of the body. Sunbathing time should be correct. The best sunbathing time is from 9: 00 am to 1 1 pm and from 3: 00 pm to 4: 00 pm every day. The sun can shine at noon in winter, but it should be avoided at noon in summer. It's not appropriate to bask in the sun through the glass. Because the blocking effect of glass on ultraviolet rays will greatly reduce the efficiency of synthesizing vitamin D by ultraviolet rays. Sunbathing time should be more than fifteen minutes every day to help vitamin D transform better. In addition to sunbathing, you can also eat egg yolk, or use vitamin D supplements to supplement vitamin D under the guidance of a doctor. Wolff's law in sports-assisted calcium supplement medicine points out that the growth, absorption and reconstruction of bones are all related to the stress state of bones. Bones will grow under pressure, but will be absorbed or decomposed under no pressure. Old people should exercise to supplement calcium. Correct exercise requires aerobic exercise combined with resistance exercise to help calcium absorption. Protein can help the absorption of calcium, and protein can synthesize collagen in bones. The main function of collagen is to help calcium combine with other minerals. Without protein, bones would be brittle. In addition, protein can be decomposed into amino acids through intestinal absorption, and the amino acid calcium chelated with calcium contributes to calcium absorption. Protein-rich foods protein recommends a glass of milk, an egg, a spoonful of nuts, a piece of lean meat and a palm-sized bean product every day. Pay attention when drinking milk: 1, don't drink milk on an empty stomach. 2. It can be drunk after proper heating. 3. If you have lactose intolerance, you can use Shuhua milk or yogurt instead of milk. Reducing the intake of salt and sodium ion is the enemy that affects the absorption of calcium. Normal people's daily salt intake is best not to exceed 6 grams. Keeping a light diet can not only reduce the chance of getting high blood pressure, but also make bones stronger. Supplementing calcium instead of magnesium, regretting eating magnesium is an important nutrient to promote better absorption of calcium. Magnesium is abundant in grains and nuts. The best absorption rate of magnesium and calcium in foods rich in magnesium is two to one. If only calcium is supplemented and magnesium intake is insufficient, the bone mass of human body will still decrease. The combination of the above five points is the correct way to supplement calcium. Have you learned? The Road to Health "Those Pits of Careful Calcium Supplement" (1) Broadcast Time: June 29th 18:23 More related exciting content: Should loose teeth be pulled out early? No! There are many secrets of tooth protection, and brushing your teeth is the first one! | The way of keeping in good health is blindly used by Amomum villosum! Strengthening the spleen, promoting digestion and protecting the fetus will do! | Is the leg swelling on the healthy road improper? May lead to pulmonary embolism! Terrible! | The road to health, leg pain, amputation? This kind of leg pain is dangerous, but the starting signal is obvious! | Health Road Does constipation affect children's intelligence? Mothers should know these three methods to facilitate defecation ~ | Health Road Producer/Editor/Editor of Liu Lijun/Disclaimer: The above content comes from the Internet and the copyright belongs to the original author. If there is any infringement of your original copyright, please let us know and we will delete the relevant content as soon as possible.