Calcium is the most common inorganic element of our body. Its role is great: calcium contributes to the health of the cardiovascular and nervous systems, participates in the clotting of blood, normalizes the activity of the endocrine glands. Together with phosphorus it makes bones strong, and teeth are healthy. A sufficient amount of calcium will save a woman from osteoporosis. Calcium-phosphorus balance helps to avoid unpleasant symptoms of menopause.
Instead of chalk
To make up for the lack of calcium - a useful microelement for health, you can get a prescription from a doctor for the calcium-containing preparations that suit you. They are recommended after a mandatory biochemical blood test, which determines the content of this element in the body.
The amount of calcium - a useful microelement for health, which enters the body with food - only 500 mg per day, including about 70% - of dairy products. However, the fight against excess calories (the restriction of hard cheeses, sour cream, fatty cottage cheese) led to an inadequate element, so dietary supplements with calcium are needed. Prefer to follow additives containing calcium with citric acid - calcium citrate or calcium amino acid chelate. For better assimilation of calcium in the intestine, vitamin D is needed. For people with lactose intolerance, dietary supplements are simply irreplaceable.
Products containing calcium salts, phosphorus and vitamin D at the same time (which is especially useful for the female body) are the liver of fish and beef liver. And also seafood: sea kale, shrimp, lobster, crab, herring, mackerel; butter and raw egg yolk.
A lot of phosphorus and calcium are found in apples, green peas, beans, whole grains of wheat, fresh cucumbers, in all kinds of cabbage (especially color, which is most useful for eating raw), in celery, lettuce, radish (and in its tops) cottage cheese, white cheese.
A female body should receive up to 1000 mg of calcium with food - a useful microelement for health per day - 100 g of hard cheese or 200 g of dairy products. If a woman is healthy, then calcium, which enters the body with food, is enough for her. But with osteopenia - a small discharge of bone density - and especially osteoporosis, this amount of calcium is not enough. At the age of premenopause, women are shown densitometry - a study of bone mineral density. In the case of detection of calcium deficiency in the body, special preparations containing calcium are prescribed.
With the appointment of calcium-containing drugs you need to be very careful - calcium can be deposited in atherosclerotic plaques.
Recipes are not only delicious, but also contain a large amount of calcium dishes.
Warm salad
300 g trout fillets or Norwegian Salmon
200 grams of broccoli
100 g of cauliflower
1/2 tbsp. sesame
5 quail eggs
100 g of cherry tomatoes
1 tbsp. balsamic vinegar
2 tablespoons olive or sesame oil
1. Prepare fish and broccoli in a double boiler (you can simultaneously).
2. Cut the fish into cubes (1.5-2 cm), divide broccoli into inflorescences.
3. Boil the eggs, cut into halves.
4. Cut the "cherry" as well.
5. Rice raw cauliflower on a small grater.
6. Season with vinegar and oil, sprinkle with sesame seeds. If desired, you can add celery (in the form of grass and chopped stems), parsley, other herbs.
When cooking vegetables, varieties of fish, meat, rice, use a steamer - so all the advantages of products are preserved.
Fruit salad (successful invigorating breakfast)
Apples, apricots, oranges, wash, peel and pitted, cut or chopped in a blender and season with liquid yogurt. Garnish with berries of grapes and black currant.
Salad from sea kale (light and vitamin-rich supper)
6-8 medium sized carrots
1/2 tbsp. semolina
3.5 tbsp. milk
1 pack of cottage cheese
3 eggs
1-2 tbsp. breadcrumbs
Salt, sugar and sour cream - to taste
1. Finely chopped onion fry, mix with chopped tomato, cucumber, eggs, corn and sea kale.
2. Squeeze the lemon juice.
3. Add the garlic to taste.
4. Mix and season with vegetable oil or mayonnaise.