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小孩吃什么补钙效果好 盘点儿童补钙最快的食物

发布日期:2022-03-23 12:01:54编辑:森林

在这个营养丰富的年代里,缺钙的现象也越来越少的出现在人们面前,最直观的表现就是过去电视里“霸屏”的补钙制剂广告,现在已经很少出现在大家面前了。但是,每个人对于营养的吸收率是不一样的,或许我们日常生活中正常的饮食已经可以提供足够的钙质了,但不代表所有人只要正常饮食就不会缺钙了,特别是儿童群体,如果是缺钙的话还会影响到骨骼的发育等。因此,建议平时还是需要适当的多吃些含钙高的食物的。那么,小孩吃什么补钙效果好呢?下面小编将为大家盘点儿童补钙最快的几种食物,感兴趣的家长们不妨来看看。
儿童补钙最快的食物
1、芝麻酱
不说不知道,很多人会认为钙含量最丰富的是牛奶,其实在日常食物中含钙量最丰富的是芝麻酱,每100克芝麻酱中的钙含量为1057毫克。
 
芝麻酱富含蛋白质、氨基酸及多种维生素和矿物质,有很高的保健价值; 芝麻酱中含钙量比蔬菜和豆类都高得多,经常食用对骨骼、牙齿的发育都大有益处(不要与菠菜等蔬菜共食,否则与蔬菜中的草酸或可溶性草酸盐发生复分解反应生成草酸钙沉淀影响钙的吸收)。 芝麻酱含铁比猪肝、鸡蛋黄都高出数倍,经常食用不仅对调整偏食厌食有积极的作用,还能纠正和预防缺铁性贫血;
 
另外,芝麻酱含有丰富的卵磷脂,可防止头发过早变白或脱落; 芝麻含有大量油脂,有很好的润肠通便作用;常吃芝麻酱能增加皮肤弹性,令肌肤柔嫩健康。建议每天吃10到20克最好。
2、虾皮
虾皮的含钙量很丰富,100克虾皮中的含钙量为991毫克,仅次于芝麻酱。虾米营养丰富,含蛋白质是鱼、蛋、奶的几倍到几十倍;还含有丰富的钾、碘、镁、磷等矿物质及维生素A、氨茶碱等成分,且其肉质松软,易消化,对身体虚弱以及病后需要调养的人是极好的食物。
 
另外虾米中含有丰富的镁。镁对心脏活动具有重要的调节作用,能很好的保护心血管系统。它可减少血液中胆固醇含量,防止动脉硬化,同时还能扩张冠状动脉,有利于预防高血压及心肌梗塞;老年人常食虾皮,可预防自身因缺钙所致的骨质疏松症;老年人的饭菜里放一些虾皮,对提高食欲和增强体质都很有好处。
3、牛奶
牛奶的营养成份很高,牛奶中的矿物质种类也非常丰富,除了我们所熟知的钙以外,磷、铁、锌、铜、锰、钼的含量都很多。最难得的是,牛奶是人体钙的最佳来源,而且钙磷比例非常适当,利于钙的吸收。种类复杂,至少有100多种,主要成份有水、脂肪、磷脂、蛋白质、乳糖、无机盐等。
 
其中全脂奶,即我们常见的普通牛奶,蛋白质含量约3%,脂肪含量约3%,钙含量约120毫克/100毫升,并含有脂溶性维生素K、A、E等,是我们补钙的最佳奶类。100毫升全脂牛奶含钙量为676毫克,因为牛奶的摄取方便,因此牛奶成为补钙的首选食物。
4、奶酪
奶制品是食物补钙的最佳选择,奶酪正是含钙较多的奶制品,而且这些钙很容易吸收。每100克奶酪中的钙含量为659毫克,钙含量丰富。
 
奶酪能增进人体低抗疾病的能力,促进代谢,增强活力,保护眼睛健康并保持肌肤健美; 奶酪是的乳酸菌及其代谢产物对人体有一定的保健作用,有利于维持人体肠道内正常菌群的稳定和平衡,防治便秘和腹泻; 奶酪中的脂肪和热能都比较多,但是其胆固醇含量却比较低,对心血管健康也有有利的一面。
5、豆类和豆制品
大豆不仅含有丰富的钙质,同样还含有高蛋白。因此家长朋友们在平时应该让孩子多吃一些豆类和豆制品。需要注意的是,豆浆煮不熟会对健康造成危害,因此应该反复煮开7次才能食用,豆腐及其他豆制品不能与菠菜一起吃,防止体内有草酸钙沉积。
补钙要注意5个事项
1、不要让钙遇见草酸:植物性的食物大都含有植酸、草酸,它们可以和钙相结合生成多聚体,从而妨碍钙剂的吸收。菠菜、雪菜、苋菜、空心菜、竹笋、洋葱、茭白、毛豆等都含有大量草酸,草酸容易与钙元素结合而影响吸收。所以补钙期间最好把蔬菜放到热水中烫一下,或是在饭前2小时或饭后3—4个小时服用钙制品。大米宜浸泡,面粉宜发酵,以降低其中的植酸。
 
2、补钙时间应适当掌握:许多人习惯白天补钙,但钙的吸收夜间处于峰值。临睡前可以喝点牛奶或补钙食品、药物,在这个时间段给宝宝补钙效果比较好。钙还有镇静作用,可以帮助宝宝睡个安稳觉。
 
3、钙需要持续补充:钙在维持骨骼健康中的作用是一个长期的过程,因此,补钙需要长久、持续地服用钙制剂。
 
4、补钙同时最好搭配其“搭档”营养素:维生素D缺乏的时候,钙的吸收率是10%、15%。如果补充了维生素D的话,吸收率可以达到40%以上。所以补充钙的同时一定要补充维生素D。另外,建议补钙的同时补充一些肠道有益菌,有效解决补钙时宝宝容易便秘的问题。
 
5、钙剂不要与主餐混吃:就算没有太多草酸,如果在吃饭时服用钙制品,也还是会影响钙的吸收,有学者通过相关研究发现,混在食物中的钙只能吸收20%。
以上五种食物是生活中我们经常都会吃到的,它们的钙含量也非常高,如果在孩子成长的过程中担心孩子缺钙,那么不妨尝试让孩子多吃上述食物。
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