补钙的学问

      在日本,图书馆里有很多图文并茂、浅显易懂的科普图书,我会时常借回家来翻翻,觉得对自己很有帮助,翻译了其中一篇小文如下:

我们成人的体内共含有一公斤的钙。其中99%形成骨骼和牙齿;剩下的1%存在于血液,肌肉和细胞膜中,与神经及肌肉兴奋的抑制、血液的凝固及荷尔蒙的分泌密切相关。

如果我们体内含钙不足,则抑制神经兴奋的功能低下,容易疲劳、情绪不稳定,而且为了补充血液中不足的钙质,骨骼中储藏的钙质会溶解出来,这又会引起骨质疏松症。

即使是饱食的日本,从过去20年的统计数据中仍然可以看出钙质的摄取量也从未达到过标准需求量的一天600mg。特别是女性,由于怀孕、生育以及闭经等更容易引起骨质疏松症。因此,下面的两点就变得极为重要了:

(1)    从我们年轻时就补充充分的钙质

(2)    通过运动使钙质的储藏库---骨骼增强

由于骨质疏松症很容易引起骨折,而老年人骨折后往往长期卧床不起,这已经成了必须引起高度重视的社会问题了。

在牛奶、乳制品、小鱼、青菜、豆制品、海藻和芝麻里都富含钙质。但是钙质的吸收率很低(牛奶和乳制品的吸收率约为50%;小鱼约30%;其他食品则为20%以下)。所以,在食用或饮用这些食品时,要动动脑筋,想想办法,看看怎么样才能提高吸收率,达到事半功倍的效果。

一个有效的方法是:在食用或饮用这些富含钙质的食品时,同时食用富含维他命D(鱼和香菇中含量丰富)或者富含柠檬酸(醋和柠檬中含量丰富)的食品,这样可以提高钙质的吸收率。

   另外,过分摄取磷、蛋白质和盐分也会阻碍钙质的吸收。加工食品、清凉饮料中富含磷,我们需要控制摄取量;肉、蛋中蛋白质丰富,也需要加以控制;再就是控制盐分。
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