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喝奶是补钙法宝。奶不仅钙含量丰富,而且含维生素D,因而钙的吸收效果也更好。一般来说,早餐喝一袋牛奶(约250克),晚上加一小盒酸奶(约100克)做夜宵,每天至少喝350克的奶,大约补400毫克的钙。奶类不仅能补钙,还是优质蛋白质的良好来源,还含有丰富的B族维生素、维生素A和维生素D。绿叶蔬菜也是人们补钙的食物,比如小白菜、西兰花、油菜、生菜、菠菜等,它们的含钙量为50~108毫克/100克。每天吃1斤左右绿叶菜,能补充350毫克左右的
Drinking milk is a magic weapon. Milk is not only rich in calcium content, but also contains vitamin D, so calcium absorption effect is better. In general, breakfast drink a bag of milk (about 250 grams), add a small box of yogurt at night (about 100 grams) for supper, drink at least 350 grams of milk a day, about 400 mg of calcium. Dairy not only calcium, or good source of good protein, but also rich in B vitamins, vitamin A and vitamin D. Green leafy vegetables are also people’s calcium food, such as cabbage, broccoli, rape, lettuce, spinach, etc., their calcium content of 50 to 108 mg / 100 grams. About 1 kg of green leafy vegetables a day can add about 350 mg