有效补钙可帮助血压控制和调理,然而一天之中哪个时段补钙对于防治心血管疾病最有帮助?今年4月发表于国际期刊《BMC公共卫生》(BMC
Public Health)的最新研究成果显示,增加早餐的钙摄取量,对于降低心血管疾病发生率的效果较佳。
美国《纽约邮报》周四(2日)报导,这项由中国黑龙江省哈尔滨医科大学团队进行的研究,分析了3万6164名美国成年人钙摄取量,把一日所需的钙质分配于早餐与晚餐之间的时段摄取,能够降低心血管疾病风险,若把晚餐钙摄取量减少5%、早餐钙摄取量增加5%,心血管疾病风险可降低6%。
研究团队指出,膳食中的钙质可改善血脂、体脂肪、血压的数值,这些都是心血管疾病的主要危险因子。心脏衰竭、心脏病突发、中风都属于心血管疾病。这项研究排除了20岁以下人士、孕妇、每天摄取热量4500卡者、服用钙质补充剂者。
乳制品、深绿色蔬菜、部分鱼类均富含钙质,人体吸收钙质的关键可能在于人体24小时运作的生理时钟。任职于营养餐业者Prolon公司但未参与上述研究的注册营养师芮克特(Melanie
Murphy
Richter)说明,从人体昼夜节律的层面来看,日间的钙质吸收量略高,因为钙质代谢所需的部分荷尔蒙(例如副甲状腺激素)在白天的分泌量也较高。
美国知名医疗机构梅约医院(Mayo
Clinic)建议,19岁至70岁的男性、19岁至50岁的女性每天摄取钙质1000毫克,71岁以上男性、51岁以上女性每天摄取量为1200毫克。
美国加州大学旧金山分校健康中心数据显示,1杯牛奶含钙约300毫克,一碗煮熟的菠菜含钙约240毫克,3盎司(85克)沙丁鱼含钙约370毫克。芮克特还说,每日膳食内容“富含植物、坚果、种子,偶尔摄取乳制品或营养强化乳制品替代食物的人”,可能不需要服用钙质补充剂。
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