What to eat to supplement calcium during pregnancy? Calcium supplementation is very important during pregnancy

Pregnant mothers who are pregnant for the first time are inevitably inexperienced. They don’t know what to eat to supplement calcium during pregnancy, and they dare not buy products blindly. In fact, calcium supplementation during pregnancy is very important. Calcium deficiency will not only affect the mother’s body, but also the baby’s health. Therefore, pregnant mothers must pay attention to calcium supplementation during pregnancy.

What to eat to supplement calcium during pregnancy

Steak: Animal bones contain a lot of calcium, and fish is also a source of calcium in food. If you choose properly, it is not a problem to get enough calcium every day.

Milk: In addition to high-quality protein, it also contains calcium, iron, vitamin B and other nutrients. It is not only a nutritious product, but also easy to digest and absorb, and it also has preventive and therapeutic effects on certain diseases.

Bone soup: Bone soup can supplement calcium. The most beneficial calcium for the human body is plasma calcium, which is liquid calcium. There is an old saying in traditional Chinese medicine that "you are what you eat." Bone soup is a sufficient liquid calcium, which is also conducive to absorption.

Tofu: The calcium in tofu comes from two sources. Soybeans are rich in calcium. Traditional tofu production requires the addition of brine or gypsum, both of which can also provide calcium. Therefore, traditional tofu is a calcium-rich food. Generally speaking, eating 4 liang of tofu can meet 1/3 of the daily calcium requirement, which is more than drinking half a jin of milk.

How to choose calcium tablets

1. Choose calcium tablets with high calcium content

When buying calcium tablets, it is best to choose those with high calcium content, so that the calcium supplement effect can be better achieved. In addition, you must also pay attention to details such as the manufacturer, factory address, production date, shelf life, batch number, approval number, etc. to avoid buying counterfeit products.

2. Choose a compound calcium preparation containing vitamin D

Vitamin D can promote calcium absorption. For pregnant mothers who are not convenient to sunbathe in winter, it is suitable to choose some compound calcium preparations containing vitamin D. This way, they do not need to take vitamin D and cod liver oil separately, and it is not easy to cause excessive intake of vitamin D.

Precautions for calcium supplementation during pregnancy

1. Maintain appropriate amount of outdoor activities

Vitamin D can regulate calcium and phosphorus metabolism and promote calcium absorption. Outdoor activities can get more sunlight. As long as you spend more than half an hour outdoors in the sun every day, you can synthesize enough vitamin D. However, taking too much can cause side effects such as loss of appetite, fatigue, arrhythmia, nausea, and vomiting.

2. Reduce oxalic acid intake

After pregnancy, many pregnant mothers start to pay attention to eating more vegetables and fruits. However, some astringent vegetables contain oxalic acid, which can combine with calcium in the intestine to form insoluble precipitation, affecting calcium absorption. Therefore, it is recommended that pregnant mothers eat 500-750 grams of vegetables and fruits every day. You can also blanch these vegetables in water to remove the astringency before cooking.

3. Reduce phytic acid intake

For example, rice and flour contain phytic acid, which combines with calcium in the digestive tract to produce phytic acid calcium magnesium salt that cannot be absorbed by the human body, greatly reducing the body's absorption of calcium. Therefore, pregnant mothers can soak rice in a proper amount of warm water for a while, so that the phytase in the rice will decompose most of the phytic acid; and the phytase secreted by the fermented pasta can also hydrolyze the phytic acid in the flour to avoid affecting the body's absorption of calcium.

4. Reduce phosphoric acid intake

For example, carbonated drinks, cola, coffee, hamburgers, etc. Under normal circumstances, the calcium: phosphorus ratio in the human body is 2:1. However, if pregnant mothers consume too much carbonated drinks, cola, coffee, hamburgers, pizza, animal liver, French fries and other foods containing a lot of phosphorus, the calcium: phosphorus ratio can be as high as 1:10-20. In this way, excessive phosphorus will "drive" calcium out of the body.

5. Reduce fatty acids and oily foods

Fatty acids (especially saturated fatty acids) decomposed from fat can form insoluble substances with calcium in the gastrointestinal tract, reducing the absorption rate of calcium. Therefore, pregnant mothers should arrange their meals reasonably and avoid eating too greasy food.

At this time, pregnant mothers can eat some easily digestible foods, such as biscuits, steamed buns, toast, cakes, etc., and eat more water-rich vegetables and fruits to replenish water, vitamin C, B vitamins, and inorganic salts such as calcium and potassium, and can also reduce the feeling of discomfort during pregnancy.

Calcium Supplement Recipe

1. Fried spinach with dried shrimp

[Ingredients]: 400 grams of spinach, 10 grams of dried shrimps, 10 grams of vegetable oil, and appropriate amounts of onion, ginger, and garlic.

[Method]: Wash the spinach and cut it into 3 cm long segments; soak the dried shrimp in warm water and wash it; put the wok on the fire, add oil, and when the oil is hot, add chopped green onion and shrimp; add the spinach and stir-fry together for a few times, then add salt and stir-fry until done.

[Features] Enhance appetite.

This recipe contains 12.3g of protein, 26.3g of fat, 325.4Kcal of energy, and 336.3g of calcium.

2. Yogurt pudding

Ingredients: yogurt, milk, various fruits, gelatin powder, sugar.

Preparation method: Add appropriate amount of gelatin powder and sugar to milk and boil until melted. After cooling, add yogurt and pour into a glass container and mix well. Add diced fruits of various colors and refrigerate to promote solidification.

Calcium supplement secret: Calcium in yogurt pudding comes from dairy products and is the easiest to absorb. Changing the way of drinking milk can add color to the life of expectant mothers.

3. Duck Blood Tofu Soup

Ingredients: 50 grams of duck blood, 100 grams of tofu, coriander, broth, vinegar, salt, starch, pepper, etc.

Preparation method: Cut duck blood and tofu into shreds, put them into boiling soup and stew until cooked; add vinegar, salt and pepper to season, thicken with starch, and finally sprinkle with coriander leaves.

The secret of calcium supplementation: Tofu is a good calcium supplement, and duck blood can meet the iron needs of expectant mothers. The sour and spicy taste can not only stimulate the mother's appetite, but also promote calcium absorption.

4. Vitamin D can promote the absorption of calcium. For pregnant mothers who are not convenient to sunbathe in winter, it is suitable to choose some compound calcium preparations containing vitamin D. In this way, there is no need to take vitamin D and cod liver oil separately, and it is not easy to cause excessive intake of vitamin D.