Calcium is absorbed through the intestinal mucosa in the small intestine, then enters the bloodstream. It is transported via the blood to our organs: teeth and bones. However, during this process, the following points require attention:
1. Lactose: The sugar found in milk. When lactose in milk combines with calcium, it forms calcium lactate. Calcium lactate aids absorption through the small intestine, making milk a good choice.
However, some individuals experience diarrhea or bloating after consuming fresh milk due to lactose intolerance. Lactase enzymes break down lactose; insufficient lactase production leads to digestive symptoms like bloating, diarrhea, and abdominal pain.
Methods to alleviate lactose intolerance: 1. Drink milk after eating a meal; 2. Consume with grains; 3. Drink small amounts frequently; 4. Take a lactase supplement.
2. Protein: Protein breaks down into amino acids during digestion. These amino acids form amino acid chelated calcium with calcium, aiding absorption through the small intestine. However, excessive protein intake can increase calcium loss in urine, so moderation is key.
How much protein should we consume daily? Here's a formula: Daily protein requirement (grams) = Body weight (kg) × 1.5.Example: 70 kg * 1.5 = 105 g. This means a 70 kg person requires approximately 100 g of protein. In food terms, this translates to 200 g of meat, 300 ml of milk, 2 eggs, and 50 g of soybeans daily.
3. Vitamin D: Vitamin D promotes calcium absorption.Foods rich in vitamin D include egg yolks, organ meats, pork liver, duck blood, and fatty fish like tuna and salmon. However, these foods are also high in cholesterol and fat. Therefore, it's recommended to get sunlight instead, as the skin synthesizes calcium more effectively.
4. Aerobic exercise: Jogging, brisk walking, swimming, aerobics, jumping rope.
Common misconceptions about calcium supplementation:
1.Soy Milk: While soybeans are indeed high in calcium, only 20mg per 100ml remains after processing into soy milk, making it unsuitable for calcium supplementation.
2. Bone Broth: Containing just 10mg of calcium per 100ml—less than half the amount in soy milk—bone broth also increases the risk of hyperlipidemia when consumed excessively, rendering it unsuitable for calcium supplementation.
3.Dried Shrimp: While dried shrimp is indeed high in calcium—990mg per 100g—it also contains significant sodium. Excessive sodium intake can increase calcium loss, making it unsuitable for calcium supplementation.