Core Tip: the calcium their drink milk than to eat vegetables? Milk drink, calcium deficiency? Milk is actually a rare quality source of calcium, both high in calcium, calcium and very easy for the body to absorb and utilize. Not only will not drink milk or eat dairy calcium deficiency, but helps to increase bone mass and prevent osteoporosis.
Rumors: one called "the great dangers of milk! The recommendations completely fasting milk, meat, fish, eggs, "the article mentioned, milk calcium is not high, the calcium content of many vegetables is much higher than milk. Drink milk but will calcium deficiency, causes the human blood soured, resulting in loss of calcium, and ultimately susceptible to fractures, osteoporosis.So it's not a healthy recipe blog while drinking more milk? Is it true?
Truth: first look for calcium. Calcium, mainly referring to complement osteocalcin, in the presence of 99% of the calcium in the bones in the human body, and 1% involved in the body's biochemical reactions. However, not all eat a calcium can easily make up the bones. First, the intake of calcium by the human body must first be absorbed Secondly, this part of the absorption of calcium should really be used to "complement" to the bone, rather than being excreted as urine. Thus, the process depends on three factors: intake, absorption rate, bioavailability of calcium.
High calcium content may not be calcium
Simply look at the calcium content of 100 grams of milk about 110 mg of calcium in a variety of food, indeed can not be regarded as the highest, seaweed, dried fish shrimp, sesame and other calcium content than milk. To know, however, that 90% of all the water in the first milk, in this part of the water is removed, its calcium content can be increased by nearly 10 times, therefore some of the calcium content of dairy products would be greatly enhanced, such as 100 grams of Emmen tower Seoul cheese up to 1000 mg calcium. Secondly, the absorption rate of the calcium in the milk of more than 32%. Because one-third of the calcium in the milk is free state, directly on the can be absorbed, and the other two thirds of calcium binding on the casein, in this part of the calcium will be released with the digestion of casein, It is easily absorbed. Finally, the bioavailability of the calcium in the milk is particularly high. When simultaneous absorption of calcium and phosphorus ratio of between 0.5 to 3, and the calcium is retained in the highest efficiency on the bones. The proportion of calcium and phosphorus in milk in 1.3. As can be seen, the milk is indeed a the rare good source of calcium in the human diet.
As for vegetables, the first and not how many vegetables calcium than milk. Second, since most vegetables contain oxalic acid, oxalic acid will reduce the absorption of many minerals and trace elements, including calcium, including vegetables in calcium absorption rate is much lower compared to milk, such as the absorption of calcium in spinach rate is only the milk calcium sixth. Only a wonderful work in the vegetable is cabbage. Cabbage in the calcium absorption rate and milk as high, but wherein the calcium content of only 30 mg for hectogram. That is, if you insist calcium by eating cabbage, others morning simply to drink 300 ml of milk (a little more, whatever the outcome, or drink down) or eat 30 g of cheese intake to 300 milligrams of calcium, and you have to eat one kilogram of cabbage!
Drink milk cause calcium loss?
The rumor is mentioned, drink milk or eat meat may cause fluid soured, and osteocalcin is released and acidic. This statement is absolutely no scientific basis.
First of all, the so-called food acidity will affect the acidity of body fluids without any scientific basis. Cause fluid soured main "culprit" is the hydrogen ion. The main source of the body of hydrogen ions in the carbohydrate metabolism of carbon dioxide dissolved in water to produce bicarbonate and hydrogen ions, which is called respiratory acidosis. What's a healthy recipe blog? Secondary sources are some of the sulfur and phosphorus compound, and metabolism of the organic acids (such as lactic acid), those known as metabolic acidosis. The respiratory acidosis amount much larger than the amount of metabolic acidosis. The mechanism can be a complete set of the organism in the health case the fluid is maintained at a normal pH range. This mechanism, including the regulatory role of the buffer system in the blood as well as lung and kidney. Buffer system is the most important blood the sodium bicarbonate buffer solution (NaHCO3/H2CO3). Lung can be changed by changing the frequency of breathing away amount of carbon dioxide in order to adjust the concentration of the carbonic acid in the blood, while the kidney to regulate its concentration by changing the re-absorption of sodium bicarbonate, and ultimately make the blood pH is maintained at a within the normal range. The blood also the presence of other buffer systems, but they will not require the participation of calcium ions. The calcium in the blood involved in the activities of some of the nerve tissue. Thus, humoral its acid-base regulation mechanism, a healthy person will not be because the normal food intake, body fluid acid-base balance, nor will it lead to the decomposition of osteocalcin.
Second, the human skeleton is the total growth or decrease, depending on osteoblast and osteoclast together. Usually from birth to adolescence, osteoblasts play a leading role, and its synthetic bone speed greater than the speed of osteoclast cells that break down bone, and thus human bones thicker dense. Reached its peak around thirty or forty years, the weight of the human skeleton after osteoclast bone erosion faster than the speed of the synthetic bone made bone cells, the body slowly losing bone (women after menopause due to hormonal bone of bone loss in speed faster than men), eventually leading to osteoporosis. Will lead to so-called intake of high protein content of acidic foods mentioned in the rumor contrast to bone loss, there are a large number of studies have shown that increased protein intake, animal protein and vegetable protein, not only does not lead to osteocalcin loss of osteoporosis, but contribute to bone health. Protein intake will stimulate the generation of insulin-like growth factors IGF-I to stimulate bone formation and increase bone weight.
In addition, the bones as calcium "warehouse", plays an important role in maintaining the concentration of calcium in the blood. When dietary calcium intake is not sufficient to maintain the calcium concentration and osteoclast will break down bone to release calcium ions to maintain blood calcium concentration. Therefore, to ensure that the diet adequate calcium intake, on the one hand, at a young age "deep digging, wide grain", on the other hand, can store enough bone to meet future bone loss in middle age Try to maintain blood calcium concentration and thus slow down the speed of bone loss.
As for the rumors as "evidence" mentioned in the different countries and regions of drinking milk volume and osteoporosis in contrast, the key question is whether there is a comparable, because the habits of the people of the different regions and the environment are very different, very difficult to directly determine the relationship between the case of drinking milk volume and osteoporosis. Take Asian milk less frequently mentioned but uncommon fractures and osteoporosis, for example. First, many Asian countries are all developing countries, the health condition is relatively backward, and therefore may not be accurate for the detection of osteoporosis and statistical data. In relatively developed medical conditions in Hong Kong and Singapore, the leg fracture only slightly lower than the number in the United States. Second, compared with the Nordic race, the race's Body in East Asia and Southeast Asia is relatively small, the smaller size is relatively less likely to fracture.
In contrast, for the same area or the same ethnic studies show that the consumption of milk and dairy products can significantly improve the growth of puberty, the body's bones, also useful for maintaining bone total. 12 months such as an on-going research shows that 48 of the 11-year-old white girl, girls increase in bone mineral density than the control group (diet) by dairy intake of 1200 mg of calcium daily significantly improved, and increased between dairy intake and weight gain and body fat content. A Beijing area of 649 12 - to 14-year-old girl's research also shows that dairy intake beneficial to increase bone mass. Another 3 years of 200 55-59 year-old post-menopausal Chinese women's studies show the intake of high calcium milk powder is conducive to the prevention of bone loss.
Conclusion: rumors cracked. Milk is a rare quality source of calcium, both high in calcium, and calcium and very easy for the body to absorb and utilize. And rumors said the opposite, not only will not drink milk or eat dairy calcium deficiency, but helps to increase bone mass and prevent osteoporosis. All in all it 's a good healthy recipe blog while drinking more milk.
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