How pregnant women do calcium health
After pregnancy, mothers will lose a lot of calcium, so calcium supplementation is a topic of concern for every expectant mother. The so-called "drug supplement" is not as good as food supplements. Natural calcium is obtained from food. It is convenient and has no side effects. It must be the mother's most willingness to operate.
One: a small amount of calcium effect is good
This is better than a large amount of calcium absorption. When you eat calcium tablets, you can choose a small dose of calcium, orally or two times a day. The same 500 ml of milk, if divided into 2 to 3 times to drink, the effect of calcium is better than 1 full drink.
Two: choose the best calcium time
Calcium is easily combined with oxalic acid and phytic acid to affect the absorption of calcium. Therefore, the best time for calcium supplementation should be between bedtime and between meals. Be careful to sleep for a period of time, it is best to rest for half an hour after dinner, because the calcium concentration in the latter part of the night and the lowest in the morning, the most suitable for calcium.
Three: bone soup is not the best way to calcium
With 1 kilogram of meat bones for 2 hours, the calcium content in the soup is only about 20 milligrams. Therefore, calcium supplementation with meat bone soup is far from satisfactory. In addition, there is a high amount of fat in the meat bone soup, which also consumes fat while drinking soup. The pregnant mommy may not use this as the only way to supplement calcium.
Four: To maintain a proper amount of outdoor activities
Vitamin D regulates calcium and phosphorus metabolism and promotes calcium absorption. Outdoor activities can get more sunshine. Daily enough sunshine for outdoor activities for more than half an hour can synthesize sufficient vitamin D. Overdose can lead to loss of appetite, fatigue, irregular heartbeat, nausea, and vomiting.
Five: we must pay attention to calcium security
Pregnant women must pay attention to calcium supplement calcium, to scientific calcium, do not blindly calcium.
A nemesis that affects calcium absorption
1: oxalic acid - spinach, leeks, bamboo shoots and other vegetables: After pregnancy, many pregnant Mommy began to pay attention to eat more fruits and vegetables. However, some astringent vegetables contain oxalic acid, which binds calcium in the gut to form insoluble precipitates that affect calcium absorption. Therefore, it is recommended that pregnant mommy can eat 500-750 grams of vegetables and fruits every day. You can also use these vegetables to boil water first, remove the astringency, and cook.
2: Phytic acid - rice, flour: Phytic acid contained in rice and flour, combined with calcium in the digestive tract, produces phytic calcium and magnesium salts that cannot be absorbed by the body, greatly reducing the body's absorption of calcium. Therefore, the pregnant mommy can first soak the rice with a suitable amount of warm water for a while, so that the phytase in the rice will decompose most of the phytic acid, and the phytase secreted by the fermented pasta can also hydrolyze the phytic acid in the flour. To avoid affecting the body's absorption of calcium.
3: Phosphoric acid - carbonated drinks, cola, coffee, hamburgers, etc.: Normally, the ratio of calcium to phosphorus in the human body is 2:1, however, if the pregnant mommy consumes too much carbonated drinks, cola, coffee, hamburgers ,Pizza, animal liver, French fries and other large amounts of phosphorus foods, so that calcium: phosphorus ratio of up to 1:10 to 20, so that too much phosphorus will be the body of calcium "catch" out of the body.
5: Fatty acids - fats and oils foods: Fatty fatty acids (especially saturated fatty acids) can form insoluble substances with calcium in the gastrointestinal tract and reduce the absorption rate of calcium. Therefore, pregnant Mommy should arrange a good meal, not to eat too much oily things.
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