"Calcium supplementation" during postpartum and lactation period can prevent cramps and help you sleep? Nutritionist reveals: Just eating dried fish and black sesame seeds is not enough
How should women eat during the “lactation” period after giving birth? 5 calcium-supplementing foods to prevent cramps and help you fall asleep
What is the best way for women to eat during the “lactation period” after giving birth? Nutritionist Zhang Yuxi recommends that lactating women should have a daily calcium intake of 1,000 mg, which can avoid leg cramps during sleep, stabilize mood, and help sleep. A simpler notation is that 1 ml of milk contains approximately 1 mg of calcium; however, it is difficult for most people to drink enough 1000 ml (1 liter) of milk in a day.
Therefore, nutritionist Zhang Yuxi provides the following 5 “calcium-supplementing foods” that can be eaten interchangeably with calcium-rich foods such as milk (calcium content per 100 grams):
Dried tofu: 685 mg
Cheese: 573 mg
Milk: 111 mg
Pan tofu: 140 mg
Kale: 240 mg
In addition, many people think that eating dried fish (2200 mg/100 g) and black sesame seeds (1450 mg/100 g) can absorb calcium. In fact, because of their small size, in order to absorb 100 g, they need to eat a lot. Therefore, it is recommended that lactating women eat dried small fish or black sesame seeds as an after-dinner snack, and the main meal content should be based on the above five calcium-supplementing foods to achieve a complementary effect.
The calcium intake of Taiwanese people aged 19-44 is less than half! You must know the two major sources of calcium supplement
In fact, it is not just breastfeeding mothers. The period before 30 years old is the growth period of bones. Sufficient calcium intake is an important key to maintaining bone health. The so-called “bone preservation” is not unimportant. However, the dietary calcium intake of Taiwanese people is obviously insufficient, with an average of 505 mg for those aged 19 to 44 and 566 mg for those aged 45 to 64, which is only about half of the recommended intake. Suggested ways to supplement calcium include:
1.5-2 cups of dairy products per day: Each 240 ml cup of dairy products contains about 240 mg of calcium, which can provide about 1/4 of the recommended daily calcium intake for adults. Milk also contains a certain amount of vitamin D.
Eat high-calcium foods: cheese, black sesame seeds, dried fish, traditional tofu, dark green vegetables, such as sweet potato leaves, amaranth, etc., which contain more calcium than ordinary vegetables (100 grams of dark vegetables per serving Calcium content greater than 75 mg).
Vitamin D helps promote calcium absorption! The number one natural food is actually “it”
Another nutrient closely related to bone health is vitamin D3, which promotes calcium absorption, maintains normal bone metabolism, muscle function, balance function and prevents falls. Both children and adults need to supplement adequate amounts of vitamin D3 to maintain bones. healthy. Studies have proven that insufficient vitamin D3 intake will increase bone loss, reduce bone density, and make people prone to fractures in old age. Sources of vitamin D3 include sunlight exposure, food, and supplements or medicines.
There are not many foods that are naturally rich in vitamin D. Oily fish are the richest food source of vitamin D, with wild salmon (about 600-1000IU in 3.5 ounces) and farmed salmon at 100-250IU. . One large egg yolk contains approximately 41 IU of vitamin D. A cup of whole milk has about 120IU of vitamin D. Fortified foods and nutritional supplements are effective ways to add vitamin D to your diet.
The American Osteoporosis Foundation recommends that adults under the age of 50 should consume 400 to 800 IU of vitamin D3 daily, and adults over the age of 50 should consume 800 to 1,000 IU of vitamin D3 daily. When carrying out osteoporosis prevention and drug treatment, it is advisable to supplement sufficient calcium and vitamin D at the same time. As for calcium supplementation for women during pregnancy, it is recommended to consult an obstetrician and gynecologist or a professional nutritionist before taking it. This is a safer and healthier choice.
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