How to eat black sesame to supplement calcium? Scientific Matching and Practical Guide
In recent years, calcium supplementation has become a hot topic in the health field, especially the calcium supplementation methods of natural foods have attracted much attention. As one of the high-calcium foods, black sesame has caused widespread discussion on its calcium supplementation effect and consumption methods. This article will combine the hot contents of the entire network for the past 10 days to analyze the calcium supplement value and scientific edible plans of black sesame in the form of structured data.
1. Comparison of calcium content in black sesame
Here is a comparison of black sesame with other common high-calcium foods (content per 100g):
| Food name | Calcium content (mg) | Absorption rate (%) |
|---|---|---|
| Black sesame | 780-1200 | 20-30 |
| milk | 120 | 32-34 |
| Tofu | 138 | 25-28 |
| Little rapeseed | 153 | 50-60 |
2. Three scientific principles of calcium supplementation of black sesame
1.High calcium density: The calcium content of black sesame is 6-10 times that of milk, but attention should be paid to the actual absorption
2.Auxiliary nutrients: Rich in magnesium (285mg/100g) and zinc (6.13mg/100g), promoting calcium deposition
3.Phytoestrogen: Lycidols can reduce calcium loss, especially suitable for menopause women
3. The best way to eat and match
| How to eat | Calcium absorption rate | Recommended dosage |
|---|---|---|
| Black Sesame Paste (Homemade) | 25% | 20-30g per day |
| Sesame paste with vegetables | 32% | 10g+200g of green leafy vegetables |
| Sesame milk drink | 38% | 10g sesame powder + 250ml milk |
| Sesame kelp soup | 45% | 5g sesame oil + 50g kelp |
4. Precautions and common misunderstandings
1.Crushing treatment: The absorption rate of whole sesame seeds is less than 5%, it is recommended to eat after grinding
2.Oil control: Sesame oil content reaches 50%, excessive amount may cause obesity
3.Taboo people: Patients with gallstones and chronic diarrhea should eat them with caution
4.Time selection: Best absorption effect after breakfast or exercise
5. Answers to hot questions
Q: Which one is better, black sesame or shrimp skin, to supplement calcium?
A: Although the calcium content of shrimp skin is higher (991mg/100g), the magnesium-zinc combination of black sesame is more conducive to the bone deposition of calcium and does not contain high salt risks.
Q: Do I need to combine vitamin D when eating black sesame?
A: It is recommended to match. Data shows that supplementing vitamin D can increase the absorption rate of sesame calcium by 40% (from 25% to 35%).
Q: Will stir-frying affect calcium content?
A: Moderately fried (below 150℃) calcium loss is less than 5%, but excessive heating will destroy unsaturated fatty acids.
Recommended calcium supplement recipes for six or 7 days
| date | breakfast | Add meal |
|---|---|---|
| on Monday | Sesame walnut soy milk | Yogurt + sesame powder |
| Wednesday | Whole wheat bread with sesame paste | Banana Sesame Milk Shake |
| Friday | Sesame Seaweed Rice Ball | Sesame Miso Soup |
Through scientific combination and correct consumption, black sesame can become an excellent choice for daily calcium supplements. It is recommended to disperse sesame products into daily diet based on your own situation, and combine them with appropriate amounts of exercise and sunlight to achieve the best calcium supplement effect.
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