Improper diet makes your body worse and worse
Many inadvertent, incorrect behaviors or eating behaviors can cause you to lose a lot of nutrients. Milk rich in vitamin D will take magnesium in the body; people living in a city full of smog will get vitamin D than people living in the country.The amount is much less, because the smoke in the air blocks the ultraviolet rays of the sun.1.
Eat more fiber, calcium loss!
Excessive dietary fiber causes the rate of food to increase through the body, which reduces the rate of calcium absorption. Studies have shown that when two adults’ diets are changed from refined bread with low fiber content to coarse bread with high fiber content per meal,Calcium (magnesium, zinc and phosphorus) pass through a negative balance.
Eating meat and eggs madly, causing iron to “get out of the egg”!
Most children nowadays love to eat all kinds of meat, that is, they don’t like to eat vegetables and fruits. Parents also think that as long as you eat more meat and fish eggs that eat iron and zinc, it doesn’t matter if you eat vegetables and fruits.
The result: not only the child’s weight is squatting, but also an iron deficiency anemia.
Because people absorb the lean meat absorbed in the animal, the internal organs of the animal, the iron in the egg yolk is mostly ferric iron, which is not easily absorbed by the body. Only in the presence of vitamin C and sour substances (plus malic acid, tartaric acid, citric acid, etc.)In the presence of acid, it can be fully absorbed and utilized by the human body.
Vitamin C and sour substances are most abundant in vegetables and fruits such as kiwi, lemon, fresh dates, jujube, oranges, strawberries, and apples.
If you only eat lean meat, animal offal, egg yolk and other foods, and do not eat or eat less vegetables and fruits, the iron in these foods can not be absorbed and utilized by the body, resulting in a large amount of nutrient waste, iron deficiency anemia.
Calcium and phosphorus imbalance “catch away” calcium!
The imbalance of calcium and phosphorus is the culprit leading to the current lack of calcium.
Under normal circumstances, the ratio of calcium to phosphorus in the human body is 21:1. However, in real life, people are excessively implanted with carbonated drinks, cola, coffee, hamburger, pizza, wheat germ, animal liver, French fries, etc.Phosphorus foods, phosphorus intake is often more than 10 times more than calcium, so that the ratio of calcium: phosphorus is as high as 1:10?
, the proportion of calcium and phosphorus is seriously unbalanced, so that too much phosphorus in the diet will desperately “catch” the body’s calcium out of the body.
Drugs cause nutrient loss!
Most female friends who use contraceptives may not know the contraceptives’ binding effects of vitamin B6, B12
, folic acid and vitamin C. The progesterone in the contraceptive will inhibit the function of vitamin B6 and hinder the absorption of folic acid; aspirin metabolismThe vitamin C excreted from the body is increased by 3 times compared with the normal amount.
A lot of vitamin C supplements will “run” the body’s folic acid.
Antiepileptic drugs also prevent folic acid absorption.
Long-term use of antibiotics, will lose vitamin B group and vitamin K, affecting gastrointestinal function; cold medicines and analgesics will reduce blood vitamin A content; xanthamines and cholesterol-lowering drugs will affect folic acid absorption.
Hypertensive patients, diuretics and laxatives taken by patients with nephritis can cause a large loss of calcium, potassium and vitamins in the body; people suffering from gastric ulcers, blood loss anemia, patients taking antacids, alkaline drugs, will causeA large amount of trace element iron is lost.
Smoking, drinking, nutrition, slipping away!
Long-term smoking and drinking destroy the vitamins necessary to maintain good health.
Smoking can destroy vitamin C in the body – a nutrient that prevents cancer and heart disease.
Taking half a pack of cigarettes a day will destroy the body 25?
100 mg of vitamin C; Drinking more than one cocktail a day, the price of enjoying the scent is to consume the body’s vitamins B1, B6 and folic acid. Drinking alcohol lacking vitamin B1 is also quite common.
VitC effervescent, will you use it?
Ms. Li, who works in the company, is very particular about nutrition. After each meal, she flushed a large cup of oral vitamin C drink (such as TANG Guozhen or Vitamin C effervescent tablets) with boiling water. Recently, I don’t know why I brush my teeth and the gums are bleeding.She was very scared and ran to consult. It is reasonable to say that Guozhen or Vitamin C effervescent tablets are vitamin C. Why do symptoms of gum bleeding occur?
It turns out that vitamin C is a carbonated vitamin and it is not very stable.
The use of water over 80 ° C to wash the vitamin C is severely damaged, not to mention the boiling water at 100 ° C.
With the boiling water into the vitamin C drink, the amount of vitamin C that actually drinks into the stomach is running low.
Therefore, do not apply boiling water, but apply warm water to the vitamin C beverage.
Calcium supplement does not make up magnesium, regret it after eating!
When people add calcium, they only pay attention to vitamin D supplementation, but often do not know to supplement magnesium.
Calcium and magnesium are like a pair of twin brothers, always appearing in pairs, and the ratio of calcium to magnesium is 2:1 is the most beneficial for the absorption and utilization of calcium.
Therefore, when supplementing calcium, remember not to forget to add magnesium.
Foods containing magnesium starch are: nuts (such as almonds, cashews and peanuts), soya beans, melon seeds (sunflower seeds, pumpkin seeds), grains (especially rye, millet and barley), seafood (tuna, squid and metabolism)Fish, shrimp, lobster).
Big fish and big meat “eat” calcium!
A high-protein diet is the cause of osteoporosis.
Someone has done this experiment: A: 80 grams of protein per day will cause 37 milligrams of calcium loss; B: 240 grams of protein per day, plus 1400 milligrams of calcium, will lead to the loss of 13
7 milligrams of calcium.
This shows that additional calcium does not prevent calcium loss caused by high protein.
This is because too much intake of large fish and other acidic foods, easy to make people produce acidic body.
The human body cannot withstand the drastic changes in the pH of the blood, so the body uses two main alkaline substances – sodium and calcium – to neutralize.
When the sodium in the body is used up, it will activate the calcium inside the body. Therefore, excessive intake of large fish and large meat without paying attention to acid-base balance will lead to a large loss of calcium.
This is also the reason for those big money, often feasting (the characteristics of the diet is: meat, more wine, more oil, more food, less food, less), often inexplicably tired, dizzy, physically weak!
Followed by catching up with the “metabolic syndrome” (hypertension, hyperlipidemia, diabetes, high blood pressure, obesity liver, gout, etc.) of the fashionable disease.
Carbonated drinks, don’t drink too much!
Nowadays, when children eat, they like to drink as water, what cola, juice drinks, etc. The carbonic acid in these carbonated drinks will form insoluble calcium carbonate with calcium in the body, which will take away the food you eat.Calcium in the body causes calcium loss and causes symptoms of calcium deficiency.
Eggs are eaten in a variety of ways and absorb differently!
In terms of nutrient absorption and digestibility, boiled eggs are 100%, scrambled eggs are 97%, tender fried is 98%, and old fried is 81.
1%, boiled water, milk and egg is 92.
5%, raw for 30%?
From this point of view, boiled eggs are the best way to eat, but pay attention to chewing slowly, otherwise it will affect absorption and digestion.
However, for children and the elderly, steamed egg tarts are the most suitable, because these two methods can break down proteins and are easily digested and absorbed11.
Turning disadvantages into profit and improving efficiency!
For example, vegetables containing more oxalic acid (spinach, leeks, winter bamboo shoots, parsley and green cauliflower) should be boiled in boiling water and then fried to remove oxalic acid, avoiding the combination of oxalic acid and calcium into an insoluble calcium oxalate, increasing the absorption and utilization of calcium.The phytic acid present in the outer shell of soybean, wheat and grain is easy to combine with calcium and zinc to form insoluble phytate. It can be activated by germination, fermentation, dipping, etc. to activate phytic acid decomposing enzyme activity and convert it into decomposition phytic acid.Thereby increasing the absorption rate of calcium and zinc in the human body.
In addition, since the flour contains phytic acid, it is subjected to recombinant fermentation when it is used as a pasta.
After the flour is fermented, the activity of the phytic acid decomposing enzyme is enhanced, and the phytic acid in the flour can be decomposed to promote the digestion and absorption of calcium and zinc in the pasta.
A lot of nutrition catering!
For example, the liver is the tip of the dish: the main ingredient is liver, some of the accessories are made of cucumber, and some are made of bell pepper. According to the accessories, the use of bell pepper is more scientific than using cucumber!
Because the trace elements in the liver are iron and zinc, and the vitamin C in the bell pepper is more than the cucumber, the vitamin C can transform the trivalent iron into the divalent iron in the liver, which is beneficial to the body to better absorb the two nutrients of iron and zinc!
Another example is tofu stewed fish, the fish contains vitamin D, and the tofu is rich in calcium.
Vitamin D can promote the absorption of calcium, so that the utilization of calcium in tofu is greatly improved.
In addition, the staple food is rich in gluten, which can not only achieve the most ideal amino acid complementation, but also promote the absorption of calcium.
Should I have a small meal before going to bed?
One study showed that while sleeping, the body is constantly excluding old bone tissue. This process speeds up at about 3 in the morning. Therefore, adding a cup of yogurt before bedtime can replenish the calcium source in time to ensure that your calcium index is better at night.stable.
The bean sprouts are not as long as possible!
The neighbor’s aunt Zhang likes to buy long bean sprouts. She thinks such bean sprouts are the most nutritious!
actually not!After germination of soybean, the free amino acid, total free amino acid and reduced vitamin C which are absorbed by calcium, zinc and iron are obviously increased; in addition, the activity of phytase is continuously increased during the germination process of soybean, and phytochemical is gradually gradually formed, resulting in plantingAcid – this breakthrough in calcium, zinc, iron absorption of major inhibitors showed a downward trend, compared with 40% of phytic acid content in soybean or tofu, boots greatly improved the bio-utilization of calcium, zinc, iron in germinated soybeans, andTo send 3?
4 days (about 4?
5 cm) of bean sprouts is the best nutrition. It is not thought that the longer the buds, the better, the more nutritious.
Looks like a lot, actually very few!
Milk is widely recognized as a natural source of calcium supplement foods in the world because of its high calcium content and good absorption and absorption.
But drinking milk is very particular!
It seems that I have eaten a lot of milk but not much that I can really absorb!
Too many people will experience unpleasantness such as fart, bloating, abdominal cramps and diarrhea, such as lactose intolerance after drinking milk or eating dairy products. Recently, I learned from the International Dairy Conference: Among Asians70% do not absorb lactose, 75 of the Chinese?
Lactose intolerance is present in 100%, such as 69 in Beijing.
4%, Shanghai is 75.
8%, Harbin is 68.
9%, Guangzhou is 70%, in order to allow you to absorb more calcium, it is recommended that you drink yogurt through fermentation, especially rich in lactic acid bacteria, bifidobacterium yogurt is better.
The elderly drink milk, not worth the candle!
Milk contains 5% of lactose, which is decomposed into galactose by the action of lactic acid, which is easily deposited on the lens of the elderly, resulting in the reduction of lens causing senile cataract.
Older people can extract shrimp, shrimp, fish, shellfish, eggs, meat bones, kelp and snails, celery, soy products, sesame seeds, red dates, black fungus and other calcium-rich foods to supplement calcium, with natural food as the mostgood.
Drinking milk on an empty stomach Some people like to drink milk on an empty stomach in the morning. Some people like to have a cup of milk on an empty stomach in the morning and have breakfast. I don’t know if this is very bad.
After a night of digestion and absorption, the food is almost empty in the gastrointestinal tract. If you drink milk in the morning and make the milk no longer be fully absorbed by the body, it will be discharged along the empty turbine channel, causing nutrition.Great waste.
Therefore, it is best to eat some biscuits, bread or rolls, taro and other drinks when drinking milk. Never drink milk on an empty stomach.
18 years old
Milk and chocolate can not eat!
Some people like to add chocolate to the milk to remove the strange smell in the milk.
In fact, this is unscientific.
Milk is rich in calcium and protein, while chocolate contains oxalic acid. When milk and chocolate are eaten together, the calcium in the milk is easy to form oxalic acid in the chocolate to form a precipitate that does not precipitate water – calcium oxalate.
People can not only absorb, but for a long time, there will be dry hair, diarrhea, calcium deficiency and growth retardation.
Therefore, the time to drink milk and eat chocolate should be separated.
Raw carrots do not absorb!
Some common old women give their children some raw carrots. They say: This can both grind teeth and supplement “vitamins”. This is the most characteristic nutritional misunderstanding that occurs in our lives.
It is unscientific to eat carrots.
The carrots were eaten raw, fried with a small amount of oil, and cooked with a sufficient amount of oil. The digestive absorption rates of carotene were 10%, 30%, and 90%, respectively.
It can be seen that the rate of digestion and absorption of carotene in the body is proportional to the ratio of fat to oil; carrots are eaten with cooking oil and have higher nutritional value than food.
“Pice” is very important to abandon it!
The skin of eggplant, blueberry and grape contains a lot of polyphenols, which is an antioxidant. It has the function of preventing free radical oxidation and delaying aging. It is a pity to remove the skin and eat it!
In addition, the removal of the skin of the tomato will also make the important antioxidant in the tomato, lycopene, easily lost with the juice, which is not conducive to maintaining health.