How to replenish vegetarian food without drinking milk? You can choose to add calcium plant milk, bread and swallow malt to eat together

Taiwan Vegetarian Nutrition Association pointed out that foreign studies have shown that the risk of fractures in vegetarians with vegetarians is 2.31 times higher than that of non-vegetarians. Egg custard, five-pene, and vegetarian food. No matter which vegetarian food you eat, it may cause a lack of nutrition in the body due to limited food choices and insufficient nutritional capacity.

Egg custards are not short of calcification, and women with menopause should pay special attention.

calcification is an important raw material for synthesis of bones. Vegetarians in menopause should pay more attention to the loss of calcification. According to a survey by the Ministry of Welfare, most women have menopause between 45 and 52 years old. Because women lose their blood quality quickly after cessation, the annual bone loss rate is as high as 3% to 5% due to the decrease in estrogen secretion. Over time, it will affect bone strength, making the incidence of bone relaxation in women 6 to 8 times higher than that of men.

Shen Lixiao, a nutritionist at Pingtung Christian Hospital, said that people with eggs are less likely to lack calcification because they can eat milk products, but the food sources of all vegetarians are limited, and they are more likely to lack calcification. It is recommended to eat traditional tofu (plate tofu) because gypsum is added as a solidification agent during the manufacturing process. The added calcium sulfate contains calcium ingredients. In addition, more calcium-containing foods such as tofu, dried tofu, black sesame, almond fruit, seaweed, etc. can be taken.

Choose calcined plant milk and eat it with bread, swallow malt, etc.

In addition, people can also choose to buy plant milk with the "calcium calcium". Before purchasing, you should check the food ingredients to see whether it contains calcium carbonate or calcium phosphate. Eating it with bread, swallow malt and other foods can keep the plant milk in the stomach longer and have a better absorption rate. It is also an alternative to supplement the calcium.

How do menopausal vegetarians improve their quality? Shen Lilu pointed out that people with umami also have milk to take, so there is no problem, but vegetarian groups should pay special attention to eating more of the above-mentioned calcified foods.

According to the Ministry of Health and Welfare, each person needs to take 1,000 mg of calcium per day, and choose crucium family with lower oxalic acid content and good absorption rate of calcium, such as Qingjiang cabbage, cauliflower, Brussels blue, mustard greens, mustard blue, kale, kale and cabbage, etc., and pair it with other processed foods or fruits containing calcium, and go out of the house. Maintain 20 minutes a day and 150 minutes a week. If you have the ability to try to exercise, you can keep your body in sufficient calcium content.

Persons with all virgins recommend bone density testing and testing of vitamin D content in the body.

Shen Li supplements, vegetarians who are deficient in calcium or patients with lactose intolerance, acute fractures, loose bones diagnosed, poor absorption of calcium in the kidney, and even people who do not love sunlight or lack sports, all need to supplement tablets and vitamin D at the right time to allow the body to obtain sufficient calcium content and avoid bone relaxation.

Shen Li reminded that for patients with higher risks, it is recommended to go to the hospital for bone density testing or blood test for vitamin D content. In addition, when cooking vegetables, you should avoid high temperature or long-term cooking to avoid the loss of large amounts of vitamins and nutrients.

It is also necessary to be careful not to replenish and iron at the same time, because the two will combine and turn into compounds, which will inhibit absorption, resulting in the inability to obtain both nutrients. Adding calcium powder to food locally is also a method to replenish calcium. For example, adding calcium powder to porridge and drinks can make the calcium more accurate and efficient.

One cup of milk in the morning and evening can earn nearly half of the recommended intake.

Shen Lixia said that people generally lack calcification. According to data from the Ministry of Welfare, the average daily intake of female calcification is 563 mg, which is only 56% of the nutrient reference intake of 1,000 mg. Among them, the proportion of intake of female calcification between 31 and 50 years old is as high as 96%, and the proportion of intake between 51 and 70 years old is 88%. One of the possible reasons is that most people do not have the habit of drinking milk, or it may be caused by rumors that milk is related to allergies, or it may cause inflammation, causing the public to become more repulsive to intake milk and increase the chance of bone loss.

She said that if you eat on weekdays, you will get a calcium quality. It is recommended to take an additional 600 mg to achieve a recommended 1,000 mg of calcium or milk. Milk is the easiest pipe to get calcium quality. Drink 1 cup of 240 ml of milk in the morning and evening, and you can get at least 500 mg of calcium. "It can get nearly half of the recommended amount, so people who drink milk will not have the problem of loose bones."

Editor: Gu Zihuan