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鹤壁新闻网 > 医疗

睡前补钙效果好

人的一生中,“两个头”和“一个中段期”最容易缺钙。“两个头”,一个是在新生儿期、婴幼儿期、青春期的孩子们会因生长发育的需要对钙的摄入需求较大;另一个是老年期,因钙流失明显增多,故需要补充更多的钙质。“一个中段期”是指女性在妊娠期和哺乳期,一个人担负着“两个人”的营养重任,需要额外添加钙的摄入。

最佳的补钙时机是睡前

北京协和医院临床营养科教授于康介绍,对于因各种疾病导致的钙质吸收不良或排出增多的患者,如胃肠道疾病、糖尿病等也应给予钙剂补充,同时积极治疗原发疾病。

据于康介绍,科学家们通过对于人体钙代谢生理作用的研究发现,一天当中最佳的补钙时机是每天晚上临睡前。在白天的一日三餐饮食中,人体可以摄入400毫克~500毫克钙质,当身体的钙调节机制发挥作用,从尿中排出多余的尿钙时,血液可以从食物中得到补充,以维持血钙平衡。

但是到了夜间,尿钙仍旧会排出,可食物中已经没有钙质的补充,这样血中的钙质就会释放出一部分去填充尿钙的丢失。为了维护血液中正常的钙水平,人体必须从钙库中提取一部分库存,即骨骼中的钙质。这种调节机制使清晨尿液中的钙大部分来自于骨钙。

另一方面,人体内各种调节钙代谢的激素,昼夜间分泌各有不同。一般说来,血钙水平在夜间较低,白天较高。夜间的低钙血症可能刺激甲状旁腺激素分泌,使骨钙的分解加快。如果在临睡前适当补充钙制剂,就能够为夜间提供充足的“弹药”,阻断体内动用骨钙的进程。

因此,临睡前可以进食牛奶或其他补钙食品或药品。

补钙时要多喝水

很多医生在交付患者钙制剂时,常嘱咐患者要多喝水。

众所周知,钙制剂的吸收取决于钙的溶解度、钙质的来源等。许多钙制剂都是一些微溶性或者可溶性钙盐,如果加大饮水量可以在一定程度上增加钙质的溶解度,由此增加吸收率。因此,补钙的人应多饮水,水是钙的“最佳搭档”。(据健康报网)⑧

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