Calcium is one of the important elements in human body. Therefore, it is very important to supplement calcium for children. Here are several correct calcium supplementation methods, hoping to give readers some help.
A health product for supplementing calcium on an empty stomach.
The main reason of calcium deficiency in human body is that the unreasonable dietary structure leads to insufficient calcium intake. Therefore, parents should mainly supplement calcium for their children by adjusting their diet. Under normal circumstances, you don't need to take calcium-containing health care products. Recently, the spokesperson of the Ministry of Health reported the results of the current product tracking supervision and inspection. Among them, Zhenghe goat milk calcium tablets, ultra-fine calcium granules, Jinde calcium 0 and other 12 kinds of health foods for middle-aged and elderly people meet the requirements, while the production conditions of individual food enterprises that produce Haijian Qianggu powder do not meet the requirements of relevant health standards. It can be seen that the calcium health products sold in the market are still fake, which should attract consumers' attention.
Second, eat more calcium-containing foods to supplement calcium.
The traditional family diet in China contains 30 mg of calcium, 20 mg of flour, 24 mg of lettuce in vegetables, 34 mg of wax gourd, 44 mg of spinach, 35 mg of Chinese cabbage, 32 mg of carrots and 26 mg of beans per100g of rice. Together, food and vegetables provide only about 30% of the daily calcium needed by the human body. According to the standards recommended by the Nutrition Society of China, the daily calcium requirement of pupils under 9 years old is 300mg, and that of pupils aged 10- 15 years old is 1000- 1200mg. According to the results of many national nutrition surveys, the daily calcium intake of most primary and middle school students in China is only about half of the recommended amount, which is mainly due to the traditional dietary structure of most families. Therefore, parents should let their children eat more calcium-containing foods, such as bean products, fish, shrimp, kelp and so on. Fresh green leafy vegetables, such as rape and celery, have high calcium content and are high-quality sources of calcium intake for human body. When eating green leafy vegetables, insist on eating every day, change varieties, and don't overeat or overeat.
Third, cooking methods should be scientific.
The key to supplementing calcium from food and eating foods with high calcium content is absorption. So the cooking method should be scientific. For example, when eating tofu and bean products, it is best not to eat them with onions, onions and spinach. Add some vinegar when eating the sparerib shrimp, and the calcium will easily dissociate into ionized calcium, which will be absorbed and utilized by the human body. Big bones should be cooked for a long time, so that children can eat bone marrow, which is very nutritious and a good source of calcium. Avoid eating spinach with high-fat foods such as tofu and milk, because spinach contains oxalic acid, which can form calcium oxalate with calcium in tofu and milk, affecting the absorption of calcium. Adding vitamins to ordinary food will increase the content of calcium. For example, adding vitamin A, vitamin D and calcium-containing substances to milk will greatly increase the calcium content. When eating fruits and vegetables raw, it is best not to peel them, but to eat them with skins, because the skins of fruits and vegetables contain a lot of calcium. In addition, vitamin D also plays an important role in promoting the absorption and utilization of calcium. There are two important sources of vitamin D: one is food. Eggs, milk, vitamin D milk and cod liver oil all contain vitamin D; The second is self-control. Vitamin D can be synthesized by human skin under sunlight, and sunbathing for more than -92 hours a day can meet the needs of vitamin #. Of course, children diagnosed with calcium deficiency by hospital examination can take some calcium supplements, and at the same time avoid the interaction and influence of food ingredients. When there is too much phosphate in the diet, it will reduce the absorption of calcium, and the combination of oxalic acid and calcium in plants will produce insoluble oxalic acid, which is not conducive to human absorption. If protein is ingested too much, the intestinal pH will decrease, which will also affect absorption.
Get into the habit of drinking milk
Milk is an ideal food with comprehensive nutrition. Milk contains six ingredients of food (protein, fat, carbohydrate, vitamins, minerals and water) and three functions of food (providing heat and energy for human body; Provide "materials" for adolescent development or adults to repair injuries; Maintaining and regulating physiological functions). It can be said that milk contains nutrients suitable for the physiological needs of human growth and health maintenance, and all kinds of nutrients collected by milk are of high quality, so milk is known as "white blood". Therefore, parents should let their children drink 250 grams of milk every day to get 275-300 milligrams of calcium, which is beneficial to their nutrition and health.
How to give calcium to children
Once upon a time: when you open the newspaper at work, you will see advertisements for calcium supplementation one after another; Home, the door is often stuffed with calcium supplements, health care products publicity; At night, TV is full of "calcium supplementation"; Visiting at home, the mother's greeting is "Does your child take calcium supplements?"
However, when all China people regard themselves as calcium-deficient people and take this kind of calcium without hesitation, Henan Business Daily started a "huge calcium storm" at the end of last year. Up to now, although it has been concluded whether giant calcium is "toxic" (the Ministry of Health held a press conference on June 5438+February 3, 2004 and informed that giant calcium products are safe, and there is no illegal behavior in giant calcium production enterprises), consumers' support for "calcium products" is no longer as firm as before, especially when supplementing calcium for children, they are extremely cautious in selection and selection, mainly because they have no confidence. We have no intention to discuss whether to give children "huge amounts of calcium" now, nor to list the endless calcium products in China. We just want to judge from an objective and scientific point of view: children of different ages have different ways to supplement calcium.
0-2 years old need calcium supplement.
Why do you need calcium supplement?
1. Newborns' weight and height increase rapidly, so they need calcium supplementation.
2. The ratio of calcium and phosphorus in milk is 1.2: 1, which does not meet the physiological needs of infants (the optimal ratio of calcium and phosphorus is 2: 1) and is not conducive to the absorption of calcium by intestinal wall. Therefore, in the case of insufficient breast milk or artificial feeding without milk, it is necessary to pay attention to calcium supplementation.
3.0-2-year-old babies have less outdoor activities and insufficient diet, which will lead to lack of calcium absorption. At this stage, the possibility of rickets or rickets symptoms due to calcium deficiency is particularly high, so calcium supplements are also needed.
Three principles of selecting calcium agent
1. Follow the doctor's advice
At present, there are various calcium preparations on the market, such as calcium powder, calcium tablets or calcium capsules. Parents had better not buy their own calcium products, because some calcium products have low calcium content, such as calcium gluconate; Some contain more heavy metals, such as products forged from marine oyster shells; Some are more irritating to the stomach, such as calcium carbonate. It is appropriate to consult an expert.
2. This product has a fixed batch number.
Since it is a drug or nutritional product, it must be examined by National Medical Products Administration or the Ministry of Health. Therefore, when buying calcium for your baby, be sure to see if the product has a drug batch number or a health care product name.
3. It should be acceptable to children.
Children should not only consider the absorption rate and way of taking this calcium, but also consider whether they like it or not. At present, there are calcium tablets with fruit taste and animal shape on the market, and these products will undoubtedly win the favor of children. If some calcium has a high absorption rate, but the taste is not good or the tablets are too big to swallow, it is better to give up this kind of calcium supplement and choose what the baby likes.
Precautions for calcium supplementation
1. Vitamin D must be added to supplement calcium.
Appropriate vitamin D supplementation can promote the absorption of calcium. Without vitamin D, the absorption of calcium is only 10%. Therefore, babies who supplement calcium must supplement vitamin D (cod liver oil, Yikexin, etc.). However, at present, there is a kind of calcium preparation, such as calcium amino acid, calcium threonate, vitamin C, etc., which can be actively absorbed by the human body without the help of vitamin D.
2. Don't take calcium phosphate.
Excessive intake of phosphorus will form water-insoluble calcium phosphate and be excreted. Will inevitably lead to the loss of calcium. Because of food and water problems, China people's phosphorus intake has greatly exceeded the standard. Therefore, when mothers buy calcium supplements, they must see the ingredients of calcium clearly, and never give their babies calcium supplements containing phosphorus!
3. Magnesium affects the absorption of calcium.
Excessive magnesium will not only affect the absorption and utilization of calcium, but also cause motor dysfunction. For infants and young children, the magnesium content in the body is enough through food intake, and no additional supplement is needed. It is recommended not to blindly supplement calcium and magnesium.
4. Less salt in food is beneficial to calcium absorption.
When the sodium intake is high, the body will reduce the absorption of calcium. Therefore, children who are taking calcium supplements should strictly control their salt intake and feed 1-2 times a day with slightly salty food.
5. Phytic acid and oxalic acid in food affect the absorption of calcium.
Spinach, bamboo shoots, amaranth, edamame, water bamboo, onion and other foods contain too much oxalic acid or phytic acid, which not only makes the calcium in the food itself difficult to be absorbed, but also affects the absorption of calcium. So before cooking these vegetables, you can blanch them with boiling water to remove oxalic acid and phytic acid.
6. Calcium and dairy products can't be eaten together.
If calcium tablets are added to milk, milk and calcium can easily combine to form clots. Not only is calcium difficult to absorb, but milk is also difficult to digest. The correct method should be to supplement calcium to the child after most of the food in the stomach is emptied 1-2 hours after feeding.
7. Calcium should not be eaten with greasy food.
Fatty acids produced by oil decomposition combine with calcium to form milk lumps, which are not easily absorbed by the intestine and eventually excreted with feces.
You don't need calcium supplements over 2 years old.
Reasons for not needing calcium supplementation
1. Compared with infants aged 0-2, the growth rate has slowed down.
2. The teeth are basically out, the chewing ability is greatly enhanced, and the transition from parental feeding to self-feeding is gradually made. As long as the diet is reasonable and the nutrition is comprehensive and balanced, it is enough to supplement the calcium needed for one day through food.
3. There are more opportunities for outdoor activities and sports. When the skin is exposed to sunlight, it will synthesize vitamin D, which can promote children's absorption of calcium.
It is best to supplement calcium through exercise and diet.
1. After the skin is exposed to the sun, it will synthesize vitamin D for human use, so it is necessary to insist that children participate in outdoor activities for 0.5 to 1 hour every day; Even in winter, as long as there is no wind, you can go outdoors to bask in the sun after 9 am. If you are sunbathing indoors, be sure to open the window, because the glass will block the penetration of ultraviolet rays.
2. As the saying goes, "medicine is better than food", here are some foods rich in calcium:
Milk and dairy products: cow, sheep, horse milk and its milk powder, cheese, yogurt, condensed milk, ice cream.
Fish, shrimp, crab and seafood: crucian carp, carp, silver carp, loach, shrimp, dried shrimp, dried shrimp skin, crab, kelp, laver, clam, sea cucumber and snail.
Meat and eggs: mutton, pig brain, chicken, eggs, duck eggs, quail eggs, preserved eggs, dried meat floss, etc.
Beans and bean products: soybean, edamame, lentil, broad bean, bean curd, dried bean curd (100g dried bean curd can be supplemented with 200mg calcium), bean curd skin, bean curd milk, etc.
Vegetables: celery, rape, carrot, sesame, coriander, potherb mustard, black fungus, mushrooms, etc.
Fruits and dried fruits: lemon, loquat, apple, black dates, preserved apricots, orange cakes, preserved peaches, hawthorn, raisins, walnuts, watermelon seeds, pumpkin seeds, peanuts and lotus seeds.
3. Mom should also pay attention to reducing the loss of calcium in the daily cooking process. For example, food should be kept fresh; Do not stir the milk when it is heated to avoid calcium loss; Wash the vegetables first and then cut them. Don't cut them too finely. Add more water and stir fry, don't cook for too long.
Intimate reminder
Excessive calcium supplementation is useless.
Infants should be supplemented with calcium under the guidance of doctors, and excessive calcium supplementation will do great harm to growth and development.
Too much calcium supplementation will make the baby's fontanel close prematurely, and the head can't fully expand with the development of the brain. On the one hand, it will form microcephaly, on the other hand, it will restrict the development of the brain.
Premature calcification and closure of bones limit the height;
Too much calcium in bones makes bones brittle and prone to fracture;
Eating too much calcium will also make children lose their appetite and affect the absorption of other nutrients in the intestine;
A few children who have been taking too much calcium for a long time may also suffer from "grimace syndrome": big mouth, protruding upper lip, flat nose, nostrils facing the sky, eyes far apart and strange expression. Such children are often accompanied by emaciation, mental retardation, heart murmur and other diseases.