缺钙易骨折 8食物强效补钙.doc

日前报载有初中生，跑步跑到一半，竟然出现自发性骨折，原来是缺钙惹的祸！美国健康网站特别精选牛奶之外的“8大补钙好食物”，包括无花果、杏仁等，帮助大家强化骨骼、预防骨松与意外骨折发生。缺乏钙质除了可能导致骨质疏松，还可能出现骨折风险，是因为当骨头中钙质流失的速度远大于钙质摄取与吸收时，日积月累下，即容易造成骨质疏松，由于骨头不够强壮，无法承受外来力量时就容易骨折了。成年人钙摄取不足，缺钙风险多如果缺钙也会出现一些症状，包括睡觉到半夜小腿突然抽筋，或者经常出现手指和脚趾麻木，以及肌肉痉挛、抽搐、嗜睡、食欲不振等症状。严重缺钙，甚至会扰乱心脏跳动的节律。这些身体发出的警讯，都是在告诉你该补钙咯！台湾卫福部建议成人每日钙质的摄取量为1000至1300毫克，但是根据台湾卫福部调查显示，成年人钙摄取不足率达8成以上。若想补充钙质，却吃腻了豆腐、不想喝牛奶、又不爱吞保健食品，该从哪些其他食材中摄取呢？美国时代杂志健康网特别精选牛奶之外的“8大补钙好食物”，照顾大家的健康。【8大补钙好食物】：无花果：骨骼肌肉都强壮每100克无花果含钙363毫克，无花果并富含膳食纤维与钾和镁等矿物质。其中镁能强化骨骼、肌肉，甚至能维持心律正常。芥蓝菜：补钙也顾视力每100克芥蓝的钙含量高达195毫克，而相同质量的牛奶钙含量为100毫克左右。此外，芥蓝的营养十分丰富，例如胡萝卜素、维生素C、维生素A。除了补钙，还有助于视力维护。绿花椰菜：补钙也防癌每100克绿花椰菜含钙47毫克，是很好的钙来源。除此之外，绿花椰菜的维生素C含量甚至比一颗橘子还多两倍。多吃绿花椰菜还能降低结肠癌、膀胱癌等风险。毛豆：照顾筋骨血管每100克毛豆含钙83毫克，也是膳食纤维、蛋白质的好来源，同时还含有皂甙、低聚糖等保健成分，对于心血管保养及控制血压也非常有帮助。小白菜：补钙兼补矿物质每100克小白菜含钙103毫克，小白菜还富含维生素、C、胡萝卜素和钾，帮助平衡身体矿物质。沙丁鱼：促进钙吸收每100克沙丁鱼含钙184毫克，而且富含维生素D，有利于促进钙的吸收和利用。除此之外，沙丁鱼中也有丰富的维生素B-12，是脑部及神经系统的重要营养来源。秋葵：补钙缓解便祕每100克黄秋葵含钙93毫克，秋葵含有缓解便祕的非水溶性纤维，而且含有维生素B6和叶酸。杏仁：降胆固醇每100克杏仁片含钙272毫克，杏仁是对人体健康有益的坚果之一，富含维生素E和钾。杏仁也能提供身体所需的“好”脂肪，适量吃还能降低胆固醇。健康小叮咛：根据台湾健康署建议，每日建议钙摄取量，7-9岁为800mg、10-12岁为1000mg、13-18岁为1200mg、成人则为1000-1300mg。但是，如果有长期久坐、不爱运动，少喝牛奶，或摄取钙质不足者，都是缺钙骨松的高危险群。若想累积“骨”本，除了透过摄取高钙食物之外，还要有适度的日照，帮助身体制造维生素D，加速钙质吸收。除此之外，透过运动的过程，也可以强化骨骼生长和肌肉张力，让身体有能力承受外在压力。提醒爱喝咖啡或爱使用盐、味精、酱油烹饪的民众，小心咖啡因和钠会促使钙质流失，应避免过量。Recent newspaper reports have junior high school, went jogging half, even spontaneous fractures, turned out to be a calcium deficiency to blame! U.S. health sites outside of specially selected milk 8 large calcium is good food, including figs, almonds, etc., to help you strengthen bones and prevent osteoporosis and fractures occur unexpectedly. In addition to the lack of calcium can lead to osteoporosis, fracture risk may also occur because when the bone is much greater than the rate of loss of calcium intake and absorption of calcium when, over the next, that is likely to cause osteoporosis, due to bone is not strong enough, when unable to withstand external forces are likely to fracture. Adult calcium intake, calcium deficiency risk of multiple If there will be some calcium deficiency symptoms, including sleep until midnight sudden leg cramps, or numbness in the fingers and toes often, as well as muscle spasms, convulsions, lethargy, loss of appetite and other symptoms. Severe calcium deficiency, and even disrupt the rhythm of the heart beat. The warning issued by the body are telling you that calcium slightly! Taiwans Ministry of Health, Welfare recommends a daily intake of calcium for adults is 1000-1300 mg, but according to Taiwans Ministry of Health, Welfare survey shows that adult intake of calcium deficiency rate of 8 percent. If you want to add calcium, but tired of eating tofu, do not want to drink milk, do not swallow the health food of love, the intake from what other ingredients in it? Time Magazine Health Network special selection of milk outside the eight big calcium is good food, to take care of everyones health. 8 large calcium good food: figs: skeletal muscles are strong Per 100 grams of calcium 363 mg figs, figs and rich in dietary fiber and potassium and magnesium and other minerals. Magnesium which can strengthen bones, muscles, and even able to maintain a normal heart rhythm. kale: calcium also care vision Calcium content per 100 g kale up to 195 mg, and the calcium content of milk is about the same mass of 100 mg. In addition, the kale is rich in nutrients, such as carotenoids, vitamin C, vitamin A. In addition to calcium, but also helps maintain vision. broccoli: calcium also prevent cancer Broccoli calcium 47 mg per 100 g, is a good source of calcium. In addition, the vitamin C content of broccolis even more than twice a tangerine. Eat broccoli can reduce colon cancer, bladder cancer risk. soybeans: bones and vascular care Per 100 grams of calcium 83 of soybean, but also dietary fiber, a good source of protein, and also contains saponins, oligosaccharides and other health ingredients, maintenance and control of blood pressure for cardiovascular also very helpful. cabbage: calcium and mineral supplement Per 100 grams of calcium 103 mg of cabbage, Chinese cabbage is also rich in vitamins A, C, carotene and potassium, to help balance the body minerals. sardines: promoting calcium absorption Per 100 grams of calcium 184 mg of sardines, and rich in vitamin D, and promoting calcium absorption and utilization. In addition, sardines are also rich in vitamin B-12, is an important source of nutrition for the brain and nervous system. okra: calcium relieve constipation Okra calcium 93 mg per 100 g, okra relieve constipation contain insoluble fiber, and contains vitamin B6 and folic acid. Almonds: Cholesterol Almond slices calcium 272 mg per 100 g, almonds are beneficial to human health nuts one, rich in vitamin E and potassium. Almonds can also provide the body needs good fats, moderate eating can reduce cholesterol. Healthy small caution: According to Taiwans Health Department recommends recommended daily calcium intake, 7-9 years as 800mg, 10-12 years old is 1000mg, 13-18 years old 1200mg, adult was 1000-1300mg. However, if there is long-term sedentary, do not love sports, drink milk, or inadequate calcium intake who are calcium osteoporosis at high risk. To accumulate bone This, in addition to calcium intake through food, should also have moderate sunshine, helps the body produce vitamin D, calcium absorption accelerating. In addition, through the process of m