Tofu is not necessarily high in calcium? Is there 1 soy product with higher calcium than tofu? Registered dietitian Jim Lau pointed out that in addition to milk or dairy products, calcium supplementation can also be obtained from soy products. He pointed out that Hong Kong people generally have insufficient calcium. He listed the calcium content of 6 soy products, including hard tofu, wood brocade tofu, soft tofu, soy milk, 100-page tofu, and dried tofu, and taught 4 ways to prevent osteoporosis.
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Hong Kong people generally have insufficient calcium intake
Registered dietitian Jim Lau in hisfacebook pageThe article pointed out that because many Hong Kong people have lactose intolerance, it indirectly prevents Hong Kong people from taking in enough calcium recommended by the WorldHealth Organization. At the same time, it also cited Hong Kong research that the average calcium intake of Hong Kong people is only 100%. 40% of what is needed.
Calcium competition among 6 soy products Is soft tofu low in calcium?
Registered dietitian Jim Lau pointed out that not all soy products are also high in calcium, describing the calcium content of various soy products as “different”. He listed the calcium content and calories of 6 soy products, including hard tofu, mujin tofu, soft tofu, soy milk, 100-page tofu, and dried tofu. Those who supplement calcium can refer to:
1. Firm tofu
Calories: 76 kCal
Calcium content: 350mg
2. Firm tofu
Calories: 460 kCal
Calcium content: 144mg
3. Soft tofu
Calories: 93 kCal
Calcium content: 13mg
4. Soy milk
Calories: 54 kCal
Calcium content: 25mg
5. Hundred-page tofu
Calories: 196 kCal
Calcium content: 116mg
6. Dried tofu
Calories 200 kCal
Calcium content: 630mg
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Tips for Preventing Osteoporosis
Registered dietitian Jim Lau teaches 4 tips for preventing osteoporosis:
1. Daily exposure to sunlight for 15-25 minutes
The body makes more vitamin D3 which increases bone density.
2. At least two servings of dairy products, high-calcium soy products or calcium-fortified vegetable milk per day
Provides a calcium-rich food spectrum from different food sources.
3. Get enough exercise
Enough weight-bearing exercise can improve muscle mass.
4. Cut down on smoking and drinking less alcohol
Smoking and alcohol can reduce bone density.
Gayon in the same field: symptoms of osteoporosis
Osteoporosis: A disorder of bone metabolism. Patients suffer from reduced bone density, which weakens the bone structure and is prone to fractures, causing pain and other complications that reduce the patient’s ability to take care of himself.
Symptoms of Osteoporosis:
Osteoporosis itself does not have any symptoms. If you feel pain, it is usually caused by a fracture.
The most common fracture sites include the femur, spine, and forearm.
The patient suffered a fractured femur either from a minor collision or from a fall.
Even if there is no collision, the vertebrae will gradually collapse, causing the back to become curved, forming a standing back and becoming short. Some patients also experience back pain.
Gayon in the same field: Tips for maintaining bone health
Studies have pointed out that the lack of the following components will affect bone health: water-soluble vitamins, fat-soluble vitamins, minerals.
Tooth count and osteoporosis are correlated: Protect your teeth, take care of your mouth, increase your food choices.
High-risk groups: smoking, lack of exercise, lack of sunlight, excessive drinking of coffee, tea or alcohol.
Suggestions for improvement: healthy diet, exercise, taking calcium tablets and vitamin D supplements, and more exposure to the sun.
Gayon in the same field: high-risk groups of osteoporosis + measurement methods
Osteoporosis high-risk group:
1. Elderly
2. Women
The prevalence rate of women is higher than that of men, usually following menopause, due to the cessation of estrogen secretion o
3. Thin body
4. Osteoporosis patients in the family
5. Bad living habits, such as: smoking, long-term insufficient intake of calcium, lack of vitamin D, excessive drinking of caffeinated drinks (such as coffee, strong tea), lack of weight-bearing exercise, and alcoholism.
6. Diseases such as:
Insufficient estrogen in women, such as low testosterone in men who have had early menopause due to chemotherapy, radiation therapy, or surgery
Endocrine disorders such as hyperthyroidism
7. Take medication
Long-term use of high-dose steroid medicines
Bone density measurement method: If you are a high-risk person with osteoporosis, you can seek professional advice from a doctor and undergo an examination
There are two common methods of measuring bone density
1. Dual energy X-ray absorptiometry (DEXA): used for diagnosis and monitoring the effect of treatment. Seek professional advice from a doctor and undergo an examination.
2. Ultrasound instrument (Quantitative UltrasoundQUS): It can only be used as a preliminary test method for bone density, and cannot be used as a diagnostic tool.
Further reading: Osteoporosis prevention diet + exercise method
1. Eat a balanced diet
Choose more calcium-rich foods, dairy foods: such as milk, dairy products, cheese, cheese, etc. (you can choose some low-fat or skimmed products to avoid obesity)
Choose more calcium-rich foods, seafood: seafood with bones or shells, such as rice, dried whitebait and dried shrimp.
Choose more calcium-rich foods, soy products: flat tofu, calcium-added tofu, vegetarian chicken, stick bamboo and bean curd skin, etc.
Choose more calcium-rich foods, vegetables: dark green vegetables, such as cabbage, broccoli, cabbage, etc.
Sufficient intake of vitamin D, such as: egg yolks, milk with added vitamin D, etc.
Reduce consumption of high-salt foods, such as salted fish and seasonings such as soy sauce, to reduce calcium loss.
2. Do not smoke or drink too much
3. Drink less caffeinated drinks such as coffee, strong tea, etc.
4. Moderate weight-bearing exercise
For example: walking, Tai Chi, aerobics, etc. Keep exercising at least 3 times a week, 30-60 minutes each time.
5. Outdoor activities
Assist in the production of vitamin D through the sun to help absorb calcium. Avoid exposure to the sun to avoid burns.
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Ways to prevent osteoporosis:
Gayon in the same field: 16 kinds of high-calcium foods
