How to eat incorrectly and let nutrients slip away

　　Some wrong eating habits may lead to the loss of nutrients in food. healthy When eating, you must know how to "keep" nutrition.

　　1. Eat more fiber to reduce calcium loss

　　Excessive dietary fiber increases the speed of food passing through the intestines and reduces the absorption rate of calcium. Studies have shown that when two adults change their diet from refined bread with low fiber content to coarse bread with high fiber content, calcium (magnesium, zinc and phosphorus) will appear in negative balance.

　　2. Eat meat and eggs crazily, causing the iron to "go away"”

　　Most children nowadays like to eat all kinds of meat, but they don’t like to eat vegetables and fruits. Parents also believe that as long as they eat more meat, fish and eggs rich in iron and zinc, it doesn’t matter whether they eat vegetables and fruits. The result was: not only did the child's weight keep rising, but he still suffered from iron deficiency upon examination. anemia。

　　Because most of the iron in lean meat, animal offal, and egg yolk consumed in people's diet is trivalent iron, which is not easily absorbed by the human body. Only in the presence of vitamin C and sour substances (rich in malic acid, tartaric acid, citric acid and other organic acids) can it be converted into divalent iron and be fully absorbed and utilized by the human body. Vitamin C and sour substances are most abundant in vegetables and fruits (such as kiwi, lemon, fresh dates, wild dates, oranges, strawberries, and apples). If you only eat lean meat, animal offal, egg yolk and other foods without eating or eating less vegetables and fruits, the iron in these foods cannot be absorbed and utilized by the body, resulting in a huge waste of nutrients and iron deficiency anemia.

　　3. Calcium-phosphorus imbalance “drives away” calcium

　　The imbalance of calcium and phosphorus ratio is the main culprit of calcium deficiency in people today. Under normal circumstances, the ratio of calcium to phosphorus in the human body is 2:1. However, in real life, people consume too much carbonated drinks, cola, coffee , hamburgers, pizza, wheat germ, animal liver, French fries and other foods containing a large amount of phosphorus. The intake of phosphorus often exceeds the calcium by more than 10 times, making the calcium:phosphorus ratio as high as 1:10 to 20. The ratio of calcium to phosphorus is seriously imbalanced. In this way, too much phosphorus in the diet will desperately "drive" calcium out of the body.

　　4. Drugs cause nutrient loss

　　Most people who use birth control pills female Friends may not know that birth control pills can hinder the function of vitamin B6, B12, folic acid and vitamin C. The progesterone in birth control pills will hinder the function of vitamin B6 and hinder the absorption of folic acid; aspirin will increase the amount of vitamin C excreted from the body by three times the normal amount. Large amounts of vitamin C supplements will "drain" folic acid from the body. anti- epilepsy Medications can also interfere with folic acid absorption.

　　5. Nutrition slips away due to smoking and drinking.

　　Long-term smoking and drinking destroy the vitamins necessary for good health. Smoking destroys vitamin C in the body - this can prevent cancer and nutrients for heart disease. Smoking half a pack of cigarettes a day will destroy 25 to 100 milligrams of vitamin C in the body; drinking more than one cocktail a day, and enjoying the ecstasy, will consume vitamins B1, B6 and folic acid in the body. Vitamin B1 deficiency is also quite common among alcoholics.

　　6.VitC effervescent, do you know how to use it?

　　Ms. Li, who works in a company, pays great attention to nutrition. She drinks a large glass of vitamin C-rich beverage (such as TANG Guozhen or Vitamin C effervescent tablets) with boiled water after each meal. However, recently, for some reason, her gums always bleed when she brushes her teeth. She is very scared and came to consult. It stands to reason that Guozhen or Vitamin C effervescent tablets are rich in vitamin C. Why does she still have symptoms of gum bleeding?

　　It turns out that vitamin C is a water-soluble vitamin and it is not very stable. Taking it with water above 80℃ will seriously damage vitamin C, let alone boiling water at 100℃. If you drink a drink rich in vitamin C with boiling water, there will be very little vitamin C left in your stomach. Therefore, instead of boiling water, use warm water to make drinks rich in vitamin C.

　　7. If you supplement calcium but not magnesium, you will regret it after eating it.

　　When people supplement calcium, they only pay attention to supplementing vitamin D, but often do not know to supplement magnesium. Calcium and magnesium are like twin brothers, they always appear in pairs, and the ratio of calcium to magnesium is 2:1, which is most conducive to the absorption and utilization of calcium. Therefore, when supplementing calcium, remember not to forget to supplement magnesium. Foods rich in magnesium include: nuts (such as almonds, cashews and peanuts), soybeans, melon seeds (sunflower seeds, pumpkin seeds), cereals (especially rye, millet and barley), seafood (tuna, salmon, mackerel, shrimp, lobster).

　　8. Big fish and big meat “eat” calcium

　　A high-protein diet is the cause of osteoporosis. Someone has done such an experiment: A: A daily intake of 80 grams of protein will lead to a loss of 37 mg of calcium; B: A daily intake of 240 grams of protein and an additional 1,400 mg of calcium will lead to a loss of 137 mg of calcium. This shows that additional calcium supplementation cannot prevent calcium loss caused by high protein.

　　This is because excessive intake of acidic foods such as big fish and meat can easily cause people to develop an acidic constitution. The human body cannot withstand drastic changes in the pH in the blood, so the body uses two main alkaline substances - sodium and calcium - to neutralize it. When the sodium in the body is used up, calcium in the body will be used. Therefore, excessive intake of big fish and meat without paying attention to the acid-base balance will lead to a large loss of calcium.

　　This is also the reason why those rich people who often eat banquets (diet characterized by: more meat, wine, oil, vegetables, and less rice) often feel tired, dizzy, and exhausted for no reason! Followed closely by "metabolic syndrome" (high blood pressure, high blood pressure, Hyperlipidemia , diabetes, obesity, fatty liver , gout, etc.) fashionable diseases.

　　9. Don’t drink too much carbonated drinks

　　Today's children like to drink drinks like water when eating, such as cola, fruit drinks, etc. The carbonic acid in these carbonated drinks will form insoluble calcium carbonate with the calcium in the body, which will take away the calcium in the food you eat, causing calcium loss and causing symptoms of calcium deficiency.

　　10.egg Eat in various ways and absorb differently

　　In terms of nutrient absorption and digestibility, boiled eggs are 100%, scrambled eggs are 97%, tender fried eggs are 98%, deep fried eggs are 81.1%, eggs prepared with boiled water and milk are 92.5%, and eggs eaten raw are 30% to 50%. From this point of view, boiled eggs are the best way to eat, but be careful to chew them slowly, otherwise it will affect absorption and digestion. However, for children and the elderly, steamed egg custard and egg drop soup are the most suitable, because these two methods can decompose protein and make it easily digested and absorbed.

　　11. Turn disadvantages into advantages and improve efficiency

　　For example, vegetables containing a lot of oxalic acid (spinach, amaranth, winter bamboo shoots, parsley and green cauliflower) should be blanched in boiling water and then stir-fried to remove the oxalic acid and prevent the oxalic acid from combining with calcium to form an insoluble calcium oxalate, thereby improving the absorption and utilization of calcium; it is found in soybeans, The phytic acid in the husks of wheat and grains easily combines with calcium and zinc to form insoluble phytates. Methods such as germination, fermentation, and soaking can be used to activate the activity of phytate-decomposing enzymes to decompose phytic acid, thereby improving the digestion and absorption rate of calcium and zinc in the human body. In addition, because flour contains a lot of phytic acid, when making pasta, ferment it as much as possible. After fermentation of flour, the activity of phytic acid decomposing enzyme is enhanced, which can decompose the phytic acid in flour and promote the digestion and absorption of calcium and zinc in pasta.

　　12. There is a lot of knowledge about nutritional meal preparation

　　For example, the dish of Ganjian: the main ingredient is liver, and some of the auxiliary ingredients are cucumbers and some are bell peppers. In contrast, using bell peppers as auxiliary ingredients is much more scientific than using cucumbers! Because liver is rich in trace elements iron and zinc, and bell peppers are rich in trace elements. It contains more vitamin C than cucumbers. Vitamin C can promote the conversion of trivalent iron in the liver into divalent iron, which helps the body better absorb the two nutrients iron and zinc! Another example is tofu stewed fish, the fish contains vitamin D, and tofu is rich in calcium. Vitamin D can promote the absorption of calcium and greatly improve the utilization rate of calcium in tofu. In addition, the staple food should be mixed with cereals and beans, which not only optimizes the amino acid complement, but also promotes calcium absorption.

　　13. Should I have a small meal before going to bed? To promote growth

　　One study shows that while sleeping, the human body is constantly eliminating old bone tissue. This process is fastest at about 3 a.m., so adding a cup of yogurt before going to bed can replenish calcium sources in time and ensure that your calcium index is more stable at night.

　　14. The longer the bean sprouts are, the better

　　My neighbor's Aunt Zhang likes to buy long bean sprouts. She thinks that such bean sprouts are the most nutritious! In fact, they are not! After the soybeans are sprouted, the free amino acids, total free amino acids, and reduced vitamin C that promote the absorption of calcium, zinc, and iron are significantly increased; in addition, during the soybean germination process, the activity of phytase continues to increase, constantly hydrolyzing phytic acid, resulting in phytic acid-this The main inhibitory factor that hinders the absorption of calcium, zinc, and iron shows a downward trend. It is 40% lower than the phytic acid content in soybeans or tofu, which greatly improves the bioavailability of calcium, zinc, and iron in germinated soybeans. Moreover, bean sprouts that have been sprouted for 3 to 4 days (about 4 to 5 cm in length) are the most nutritious. The longer the sprouts are, the better and more nutritious they are, as people imagine.

　　15. Seems like a lot, but is actually very little

　　Milk is recognized around the world as an excellent natural source of calcium for its high calcium content and good absorption and utilization. But drinking milk is very particular! It seems that you have eaten a lot of milk, but not much can actually be absorbed! Many people will have uncomfortable symptoms of lactose intolerance such as farting, bloating, abdominal cramps and diarrhea after drinking milk or eating dairy products. Recently, I learned from the International Dairy Conference: 70% of Asians do not absorb milk. Sugar, 75 to 100% of Chinese people are lactose intolerant, such as 69.4% in Beijing, 75.8% in Shanghai, 68.9% in Harbin, and 70% in Guangzhou. To enable you to absorb more calcium, it is recommended that you drink fermented yogurt, especially yogurt rich in a variety of lactic acid bacteria and bifidobacteria.

　　16. The old man drinks milk and loses more than he gains.

　　Milk contains 5% lactose, which is decomposed into galactose through the action of lactase, which is easily deposited on the lens of the elderly, resulting in reduced lens transparency and the occurrence of senile cataracts. The elderly can choose foods high in calcium such as dried shrimps, dried shrimps, fish, shellfish, eggs, meat bones, kelp and snails, celery, soy products, sesame, red dates, black fungus, etc. to supplement calcium. Natural foods are the best.

　　17. Drink milk on an empty stomach

　　Some people like to drink a glass of milk on an empty stomach early in the morning as breakfast, but they don’t know that this approach is very bad. After a night of digestion and absorption of food, the gastrointestinal tract is almost empty. If you drink milk on an empty stomach in the morning, the milk will be excreted along the empty gastrointestinal tract before it is fully absorbed by the body, resulting in a huge waste of nutrients. Therefore, it is best to eat carbohydrates such as biscuits, bread, rolls, and steamed buns when drinking milk. Do not drink milk on an empty stomach.

　　18. Eat milk and chocolate together

　　Some people like to add chocolate to milk to get rid of the strange taste in milk. In fact this is unscientific. Milk is rich in calcium and protein, while chocolate contains oxalic acid. When milk and chocolate are eaten together, the calcium in the milk easily forms an insoluble precipitate - calcium oxalate - from the oxalic acid in the chocolate. Not only are people unable to absorb it, but over time, they may also experience symptoms such as dry hair, diarrhea, calcium deficiency, and growth retardation. So, drink milk and eat chocolate at separate times.

　　19. Carrots are not absorbed when eaten raw.

　　It is common for some old ladies to feed their children raw carrots. They say that this can not only grind teeth but also supplement "vitamins". This is the most typical nutritional misunderstanding that occurs in our lives. Eating raw carrots is unscientific. Carrots were eaten raw, cooked with a trace amount of oil, and cooked with a sufficient amount of oil. The carotene digestion and absorption rates were measured to be 10%, 30%, and 90% respectively. It can be seen that the digestion and absorption rate of carotene in the body is directly proportional to the fat ratio; carrots cooked with cooking oil have higher nutritional value than raw carrots.

　　20. “Skin” is very important and it would be a pity to discard it

　　The skins of eggplants, blueberries, and grapes contain a large amount of polyphenols, which are antioxidants that can prevent free radical oxidation and delay aging. It is a pity to remove the skins and eat them! In addition, removing the skins of tomatoes will also cause the important antioxidant substance in the tomatoes, lycopene, to be easily lost with the juice, which is not conducive to maintaining health.