Calcium is an important component in the construction of bones and teeth. Skeletal development in adolescence requires large amounts of calcium. If the lack of calcium slows down growth, it also affects bone density and bone health in adulthood.
Calcium also maintains the normal excitability of muscles and nerves, participates in the coagulation process, and has an important activating effect on various enzymes. Once calcium is deficient, not only the growth of bones and teeth will be affected, but also children will get rickets. Adults suffer from osteomalacia and are harmful to the normal functions of muscles, nerves, heart and brain tissue.
First, the physical and chemical properties of calcium:
Calcium, a silver-white light metal, has an atomic number of 20, a relative atomic mass of 40.078, a melting point of 842°C, a boiling point of 1484°C, and a density of 1.55 g/cm3. The chemical properties of calcium are active and can react with water and acids. When heated, almost all metal oxides can be reduced. In nature many compounds exist.
Second, the factors affecting calcium absorption:
1, the body factors: including physiological requirements, the body's vitamin D, calcium and phosphorus nutritional status, gastric acid secretion, gastrointestinal mucosa contact area and physical activity;
2. Dietary factors: Calcium intake is the most important factor affecting calcium absorption and total absorption in the diet. The calcium absorption rate was negatively correlated with the logarithm of the single calcium intake. When the total daily calcium intake is low or the single calcium intake is decreased, active absorption is activated, thereby increasing the calcium absorption rate;
3, in addition, lactose, oligosaccharides, the right amount of protein and some amino acids can be combined with calcium into a soluble complex and is conducive to the absorption of calcium;
4, low phosphorus diet can reduce the level of blood phosphorus, stimulate the activation of vitamin D, promote calcium absorption;
5. The oxalic acid and phytic acid in the diet can form precipitates with calcium and reduce calcium absorption;
6, uronic acid residues in dietary fiber, fatty acids, especially saturated fatty acids can combine with calcium to form insoluble complexes, thereby reducing the absorption of calcium;
Third, more calcium nutrition recipes:
1, commonly used calcium-rich foods: calcium is mainly distributed in milk and dairy products, shrimp, kelp and other aquatic products; eggs, poultry, animal bones, its content and absorption rate are high.
2, plant foods, such as green leafy vegetables and legumes are also important sources of calcium, but the body's absorption rate is low;
3, nutrition analysis:
1, lentils, rich in calcium, protein; Tricholoma is rich in amino acids; the dishes are nutritious, colorful and delicious;
2, olive oil, rich in monounsaturated fatty acids, and olive oil has a good heat resistance and fragrance flavor, its lipid-lowering effect is better, especially suitable for the elderly;
3, this dish is low-temperature, low-oil, low-salt, and effectively retains all kinds of nutrients of vegetables;
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