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喝骨头汤补钙不靠谱 科学补钙可以吃这5种食物

科普中国-乐享健康 2017-12-21

  钙是维持人体骨骼健康的重要元素,很多人都有过补钙的经历,比如家长会给孩子补钙,希望孩子更好地成长;老年人也会补钙,以预防骨质疏松等。今天,人民网科普中国联合达医晓护向大家推荐几种补钙食物,快来看看吧。

钙片属于药物,服用不当也会给身体健康造成危害。(图片来源:东方IC)

  由于饮食、年龄、生长发育等方面的原因,目前很多人都存在缺钙的现象。比如成年人每天需要摄入800毫克钙,但大多数人在日常饮食中只能摄入500~600毫克钙,所以还需要有意识地补钙。而对于一些特殊人群来说,补钙更为必要,比如有些中老年人由于骨钙流失速度较快,所以每天需要摄入1000毫克钙;骨折患者由于骨折处需要重建和生长,所以对钙的需求量更大,需要听从专业医生的建议补钙。

  那么,如何补钙呢?俗话说“药补不如食补”,补钙也是如此,我们应该尽量从饮食的方面补钙。这里向大家介绍几种钙含量较高的食物:

  1.牛奶及奶制品。牛奶不仅含钙丰富,而且利于人体吸收。对于不喜欢喝牛奶的人来说,可以选择酸奶、奶酪等奶制品。

  2.蛋黄和河鲜类食物的含钙量也很高,其中,河鲜类食物包括河鱼、泥鳅、蚌、螺等。

  3.有些植物性食物也能补钙,比如大豆类制品、坚果类食物等。

  4.某些海鲜及海产品的含钙量也很高,尤其是虾皮、虾米、海带、紫菜等。

  5.喜欢吃蔬菜的人可以通过食用金针菜、萝卜、香菇、木耳等来补钙。

  喝骨头汤补钙靠谱吗?

  值得一提的是,很多人都听说过喝骨头汤补钙的说法,但这种说法并不科学。因为动物骨骼,如猪骨、鸡骨等的钙含量虽然较高,但难溶解于水,补钙效果甚微,即使在熬制骨头汤的过程中添加了醋,补钙效果也并不突出。

  注意事项:

  1.维生素D可以促进人体对钙的吸收,所以大家在补钙的同时还需要补充维生素D,比如可以多晒太阳等。

  2.除了补钙,还需要防止钙流失,比如应该戒烟戒酒、少喝浓茶与咖啡、少喝碳酸饮料等。

  3.有些人会通过服用钙片的方式补钙,但要知道,钙片属于药物,服用不当也会给身体健康造成危害,比如过量服用钙片可能引发结石病等,所以服用钙片前需要咨询专业医师。

  作者:上海市第七人民医院骨伤科主治医师居宇峰

  本文由中国科普作家协会医学科普专委会主任委员王韬进行科学性把关。

  “达医晓护”供稿

责任编辑:王超

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