A lot of casual, incorrect behavior, or eating behavior make you lose a lot of nutrients, such as the synthesis of vitamin D, milk contains will be to seize the body of magnesium; live in the polluted city is full of people than lived in the countryside of people receiving the vitamin much less the amount of D, because the air in the smoke to the sun’s ultraviolet rays are blocked … …

1, eat more fiber, calcium loss!

Excessive dietary fiber, increasing at a rate of food through the intestine, so that the calcium absorption rate reduced; Some studies have shown: two adults with low dietary fiber content from a tonne of refined bread into rough tonne to a high fiber content bread , calcium (magnesium, zinc and phosphorus) with a negative balance.

2, mad to eat meat and eggs, leading to iron “get out”!

Most of today’s children eat a variety of meat, just do not eat vegetables and fruits, parents also believe that: as long as eating iron-rich zinc in meats, fish, vegetables and fruits to eat do not eat does not matter. The result: not only the child’s weight Cengceng way up, “channeling,” and a check still suffering from iron deficiency anemia.

Because people in the dietary intake of lean meat, animal offal, egg yolk, mostly ferric iron can not easily be absorbed only in a vitamin C, and sour substances (rich in malic acid, tartaric acid, citric acid and many other organic acids) exist, the two-valent iron into the body in order to be fully absorbed and utilized.

Vitamin C, and sour substances in vegetables and fruits (such as the kiwi, lemon, fresh dates, jujube, orange, strawberry, apple) contains the most.

If you are bent on eating lean meat, animal offal, egg yolk and other foods, but do not eat, or eat vegetables and fruits, these foods can not be the body of the iron absorption and utilization, resulting in a tremendous waste of nutrition, there iron-deficiency anemia.

3, calcium and phosphorus imbalance “drive away” Calcium!

Calcium and phosphorus imbalance is the culprit calcium deficiency led to the current one.

Under normal circumstances, the body’s calcium and phosphorus ratio is 2:1, but in real life, it is excessive intake of carbonated drinks, cola, coffee, hamburgers, pizza, wheat germ, liver, French fries, etc. with a large number of phosphorus food, phosphorus intake is often more than 10 times more than calcium, so calcium: phosphorus ratio of up to 1:10 ~ 20, a serious imbalance in the ratio of calcium and phosphorus, so that too much phosphorus in the diet would be hard to put the body of calcium a “rush” out of the body.

4, drug-induced nutrient loss!

Most of the use of contraceptives female friends may not know that contraceptives prevent vitamin B6, B12, folic acid and vitamin C, the role of progesterone in birth control pills may hinder the function of vitamin B6 impede the absorption of folic acid; of aspirin then will be excreted vitamin C increased 3-fold higher than normal.

A lot a lot of vitamin C supplements will “expel” the body of folic acid. Antiepileptic drug also hinder folate absorption. Those long-term use of antibiotics will be the loss of vitamin B group and vitamin K, affecting gastrointestinal function;

Cold medicine and pain relievers may reduce the blood levels of vitamin A;

Huang amine drugs and cholesterol-lowering drugs will affect folic acid absorption. High blood pressure, nephritis in patients taking diuretics, and laxatives, etc., would lead to the body’s calcium, potassium, vitamin a large number of loss;

Suffering from gastric ulcer, hemorrhagic anemia who take antacids, alkaline drugs, patients will lead to a huge loss of trace elements in iron.

5, smoking, drinking, nutrition, slip away!

The long-term smoking, drinking and undermines the need to maintain good health vitamins. Smoking will destroy vitamin C – that can prevent cancer and heart disease nutrients.

Smoke and a half pack of cigarettes a day would destroy the body 25 ~ 100 mg of vitamin C;

Cocktail drink for more than a day to enjoy the price carried away is to make the body of vitamin B1, B6 and folic acid consumed, alcoholism, the lack of vitamin B1 is quite common.

6, VitC effervescent, you will be good?

In the company of Miss Lee, she was very particular about nutrition, meal later opened a large glass of water will drink rich in vitamin C (such as TANG Tang or vitamin C effervescent tablets), which I do not know why a recent brush your teeth, gums total bleeding, she was very scared, they came consultation, stands to reason that Tang or vitamin C effervescent tablets are rich in vitamin C, and why the symptoms of bleeding gums will appear then?

It turned out that vitamin C is a water-soluble vitamin, it is not very stable. With more than 80 ℃ or above the water flushes the clothing of vitamin C would have been seriously damaged, not to mention the water of 100 ℃.

With the open water will drink rich in vitamin C, the real drink stomach contents of vitamin C have disappeared into obscurity.

So, do not use boiling water, while the application of warm red rich in vitamin C drinks.

7, calcium without magnesium, eating on the regret!

When people are calcium, only pay attention to vitamin D, but often do not know to add magnesium.

Calcium and magnesium like a pair of twin brothers, always appeared in pairs, and the calcium and magnesium ratio of 2:1 is the most beneficial use of the absorption of calcium.

Therefore, when the calcium, remember do not forget to add magnesium. More magnesium foods are: nuts (such as almonds, cashews and peanuts), soybeans, seeds (sunflower seeds, pumpkin seeds), grains (especially rye, millet and barley), seafood (tuna, salmon, mackerel fish, shrimp, lobster).

8, lavish meals “to eat” out of calcium!

High-protein diet is caused by osteoporosis reason.

Some people have done this experiment: A: daily intake of 80 grams of protein, will result in the loss of 37 milligrams of calcium; B: daily intake of 240 grams of protein, another to add an additional 1,400 mg of calcium, will result in 137 mg calcium loss.

This means: extra calcium does not prevent protein loss caused by calcium. This is because the excessive intake of acidic foods such lavish meals, easily gives rise to acidic.

The body can not withstand drastic changes in blood pH, so the body will use the two main types of alkaline substances – sodium and calcium – to be neutralized. When the body’s sodium ran out of time, it will enable the body’s calcium, so excessive intake of lavish meals without paying attention to acid-base balance, will result in huge loss of calcium.

This is what the wealthy, eat feast (food features are: meat and vegetables much alcohol over a small amount of fuel less rice) is often somehow feel tired, dizzy, tired of the reason! Followed by catch up with the “metabolic syndrome” (hypertension, hyperlipidemia, diabetes, obesity, fatty liver, gout, etc.) of the fashionable disease.

9, carbonated beverages, not to drink!

Today’s children had their meal, they all like to get drink when thirsty, what Coke 啦, juice drinks, carbonated drinks they would be with the body’s calcium carbonate to form insoluble calcium carbonate, will take away the food you eat in the of calcium, resulting in loss of calcium, causing calcium deficiency symptoms.

10, eggs eaten varied, absorbing different!

On nutrient absorption and digestibility in terms of, a boiled egg is 100%, scrambled eggs and 97%, tender deep-fried for 98%, the old deep-fried to 81,1%, water, milk, eggs, red for 92,5%, raw as a 30% ~ 50%. Thus, the boiled egg is the best way of eating, but should pay attention to chewing food thoroughly, otherwise it will affect the absorption and digestion.

However, for children and the elderly, the still steaming Dan Geng, egg soup the most suitable, because these two approaches can break down the protein can easily be digested and absorbed

Brief content: daily intake of 80 grams of protein, will result in the loss of 37 milligrams of calcium; B: daily intake of 240 grams of protein, another to add an additional 1,400 mg of calcium, will result in the loss of 137 mg of calcium.

11, turn disadvantages Tametoshi, increase efficiency!

Such as those containing oxalic acid and more vegetables (spinach, amaranth, bamboo shoots, parsley and green cauliflower) should be boiled Zaichao in boiling water to remove oxalic acid, to avoid the acid with the calcium-binding into an insoluble calcium oxalate, increased calcium absorption and utilization of ;

Found in soybean, wheat and grain shell of phytic acid, easily with calcium and zinc combined into insoluble phytate, can be used germination, fermentation, soaking and other methods to activate the phytic acid decomposition activity, to break down phytic acid, which increased calcium and zinc in the human body’s digestion and absorption rate.

In addition, because wheat flour contains more phytic acid, making pasta to the extent possible to ferment. Flour after fermentation, phytic acid decomposition activity increased, and can break down the phytic acid in flour to promote the pasta calcium and zinc absorption.