Is drinking coffee easy to lack calcium? Teach you how to supplement calcium

Coffee is one of the favorite drinks of modern urbanites. Apart from being refreshing, the bitter taste is also worth tasting carefully. However, drinking too much coffee will be harmful to the health, not only damage the intestines and stomach, long-term drinking may also lead to calcium deficiency, leading to orthopedic diseases. Therefore, for people who love coffee, it is best to add a little milk to the coffee, which can greatly reduce the harm of coffee, this is because of one word: calcium.

Drink coffee often and be careful of calcium deficiency

Experts point out that most of the coffee sold on the market now contains caffeine. The amount of caffeine in a cup of coffee we usually drink is about 50 milligrams. As caffeine has the effect of cardiotonic diuresis, it can exhilarate people's spirits, improve brain activity, eliminate drowsiness and tiredness, enhance appetite, promote digestion, and so on. Therefore, for Chinese people who have calcium deficiency, they should pay attention to calcium supplements when drinking coffee.

Some scholars have conducted a survey of coffee drinkers and found that 90% of them excreted twice as much calcium in their urine after drinking coffee than when they did not drink it. It has been determined that drinking two cups of coffee will lose 15 milligrams of calcium, so it is generally believed that adults who drink coffee regularly need to supplement 100 milligrams of calcium a day, or at least one cup of milk a day to supplement calcium. In addition to calcium, drinking a lot of coffee may also cause the loss of potassium, magnesium, B vitamins and other substances.

Coffee with milk to supplement calcium

Many studies have shown that caffeine in coffee has a diuretic effect, which increases the excretion of calcium in the urine and promotes the secretion of calcium in the small intestine. Calcium loss is proportional to caffeine intake. To make up for this shortcoming, don't add sugar to your coffee every time, but add some milk. Milk is rich in calcium, 200 ml of whole milk, calcium content of about 236 mg, 200 ml of skim milk, calcium content of about 244 mg.

It is important to note that milk is not equal to the cream of a coffee partner, which contains trans fatty acids, which are harmful to the cardiovascular system and may also add sugar.

The milk added to the coffee is preferably skimmed fresh milk, which will not add too many calories and can protect the gastric mucosa, while the calcium in the milk can protect the bones. In addition, caffeine consumes more vitamins B, coffee people usually also pay attention to eat enough staple food.

This calcium supplement has the best effect in spring.

20 minutes in the sun every day

It is well known that solar energy replenishes enough calcium to prevent osteoporosis. Vitamin D3 accounts for more than 90% of the content of vitamin D in the human body. The production of vitamin D3 mainly depends on the skin being exposed to sunlight and ultraviolet rays, while exposure to the sun plays a key role in the production and transformation of vitamin D and calcium absorption. Bask in the sun for at least 20 minutes a day to be effective, and you can't sit in the room through the glass. You should open the curtains and open the window, or go out and bask in the garden. Moreover, ladies often wear sunscreen and sunshade, which will affect the effect of basking in the sun.

Increase the amount of exercise

Spring is the season for crazy calcium supplements, so make up for everything that has been exhausted in winter. Spring should increase the amount of exercise, so as to get the maximum bone strength. Bones need a moderate mechanical load, which mainly comes from muscle contraction and gravity. Weight-bearing exercise such as walking and running can improve bone strength, non-weight-bearing exercise such as swimming and cycling, the effect is not as good as weight-bearing exercise, can only improve muscle strength.

In addition, we should also eat more calcium-rich foods in spring, such as soybeans, bean seedlings, small rape, Chinese cabbage, kale, celery, alfalfa and so on. These are all calcium supplements that can not be ignored.