How to effectively replenish milk if you don’t dare to drink milk? 6 ways to eat to increase bone density easily

According to the National Health Administration, one in every 10 women over 50 years old has a loose bone quality; the survey also found that the daily calcination intake of only about 500 mg for people aged 19 to 65 is only about 500 mg, far less than 1,000 mg. In addition to the necessary materials for forming bones and teeth, the calculus is also an important nutrient for the body to transmit neural information and help the heart beat normally.

Most people know that milk, dried fish, and other foods contain rich calcium quality, but for people who are vegetarian or have lactose intolerance, how should I eat it in a day to get enough calcium quality? It is recommended that six major dietary strategies can be adopted to easily increase bone density and avoid the threat of bone dysfunction.

1 1 ton of black sesame seeds per day: 250 mg of calcium quality

The calcium quality of black sesame seeds is quite rich. Every 100 grams of black sesame seeds contains up to 1,500 mg of calcium quality; on average, you can eat about 250 mg of calcium per spoon of black sesame seeds (about 15 to 20 grams). However, the shell of black sesame seeds is very hard, and it is difficult to absorb it by eating them directly. You must break the black sesame into black sesame powder or black sesame sauce before it can be absorbed.

It is not recommended to eat black sesame to get the calcium quality, because black sesame is a fruit type, not only has a high heat, but also has a relatively warm property. Eating it too much will make you fat and get angry.

2 2 Tonspoons of yellow beans per day: 80 mg of calcium quality

Many people think that drinking bean paste can get enough calcium quality. In fact, the bean paste content of filtering slag is quite low, but if it is a bean paste that does not filter slag, you can get rich calcium quality. It is recommended to eat 2 soups of yellow beans (about 40 grams) every day to get 80 mg of calcium.

Although this calcin content looks lower than milk, because yellow beans have natural estrogen-soysterone, which can help calcines settle better in bone quality. Research has found that if you can take 40 mg of soybean anhydride (about 30 grams of yellow beans) every day, you can achieve the ideal bone protection effect.

3 2 bowls of cooked green vegetables per day: 350 mg calcium quality

Dark green vegetables are rich in calcium quality. Commonly known vegetables such as mustard, tangerine leaf, kale, okra, tangerine, green vegetables, red vegetables, sweet potato leaves, etc., the calcium content is very rich, and green vegetables usually also contain vitamin K, which can promote the mineralization of calcium quality; especially mustard blue vegetables, the calcium content is one or two of green vegetables, and every 100 grams contains 181 mg of calcium quality, which is higher than milk. As long as you eat 2 bowls (about 3 servings of vegetables) of cooked green vegetables every day, you can get at least 350 mg of calcium.

4 At least 2 grids of tofu per day: 210 mg of calcium quality

Plate tofu is traditional tofu, made of beans and coagulation agent "calcium sulfate", so the calcium content of tofu is quite rich, with an average of 140 mg of tofu per 100 grams of tofu. A box of about 300 grams of plate tofu, you can get about 210 mg of calcification by eating half of it.

5 1 handful of fruit per day: 40 mg of calcium quality

fruit is a food with high calcium content. In addition to black sesame, fruits such as almond fruit, crocus seeds, and chia seeds can be arranged in the dishes for three meals. Just one spoon can get about 40 mg of calcium quality.

6 Eat calcium-containing foods + acid-carrying foods to increase calcium quality absorption

If you eat the above 5 types of calcium-containing foods a day, you can get more than 900 mg of calcium quality. Adding to the quality of the calcium given by the remaining food, you can easily get a calcium content of 1,000 mg per day. It is worth noting that while calcium quality, if you can collect acid-containing foods, such as various fruits with high vitamin C content, various foods containing organic acid, can increase the absorption of calcium quality.

Prevent bone-free green iron Okra Apple soy milk

●Ingredients: half a bowl of okra, 1 soup spoon of black sesame seeds, 2 soup spoon of yellow beans, half apple, half sweet potato, 1 soup spoon of almond fruit

●Method: Put all ingredients in a juice machine and beat evenly.

● Nutritional analysis: This green can take about 500 mg of calcines by taking the iron. Eating apples with rich vitamin C content can increase their absorption rate. Okra is rich in water-soluble, and can also enhance bowel movements and reduce calcified steroid concentration.