七種食物勝過鈣片讓骨骼更堅強



補鈣怎麼吃,吃什麼最好?從食物中補鈣才是最自然的方法。或許很多人都不知道哪些食物裡面含有鈣,該如何吃才能真正補鈣。下面就將教你吃什麼,如何吃補鈣食物的效果會比吃鈣片好。  

1、果蔬類—莧菜、小油菜

不少綠葉菜在補鈣效果上並不遜色,其中莧菜、小油菜的鈣含量均超過同樣重量的牛奶。此外,蔬菜含有大量有助於鈣吸收的礦物質元素和維生素K。蔬菜用沸水焯過再烹調,鈣的吸收率會更好。  
2、魚類—泥鰍

同等重量下,泥鰍的鈣含量是鯉魚的近6倍,是帶魚的10倍左右。泥鰍燒豆腐將泥鰍和豆腐兩種含鈣豐富的食材合二為一,絕對是補鈣佳餚。  

3、調味品—芝麻醬

吃一大勺芝麻醬(約25克),其中所含的鈣可達200毫克左右。芝麻醬可用來做涼菜調味汁和涮羊肉調味醬,也用在花卷、烙餅、火燒等麵點中。  


4、穀類—燕麥

燕麥黑芝麻粥
各種穀類糧食當中,以燕麥的鈣含量最高,達精白大米 ​​的7.5倍之多。儘管食用燕麥的鈣吸收率不如食用牛奶的鈣吸收率,當食用燕麥仍然對預防缺鈣有益。如果將燕麥和黑芝麻一起熬成美味的粥品,補鈣效果將更佳。

5、豆製品—豆腐乾

經過壓制濃縮而成的豆腐乾,鈣含量在豆製品中出類拔萃,如小香乾的鈣含量可高達水豆腐的7倍。用豆腐乾來替代肉炒菜,鈣含量會大幅提高。 


6、堅果類—榛仁

榛仁在各種堅果中含鈣量最高,每100克炒榛子的鈣含量高達815毫克,能夠滿足成年人一天的鈣需求量。但堅果類能量普遍偏高,每天一小把即可。

7、豆類—菜豆

每100克帶皮菜豆含鈣達349毫克,是黃豆的近兩倍,用五香菜豆、話梅菜豆作為零食或開胃小菜,不失為一種好的補鈣方法。

這麼重要的资讯,一定要收藏!!!


文章來源: http://thepeopleinsider.blogspot.com/2014/09/blog-post_79.html

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