Analysis: Many patients with fractures like to use bone broth to supplement calcium, but the calcium content in bone broth is not actually high. An experiment showed that boiling 1 kilogram of bones for 2 hours yields only about 20 milligrams of calcium in the broth. However, bone broth is very high in fat due to the marrow. The recommended daily calcium intake for adults is 800 milligrams, and patients with fractures need even more. Using bone broth to supplement calcium is far from sufficient; milk or calcium supplements should be used instead.
Misconception Two: Patients with Kidney Stones Should Not Supplement Calcium
Analysis: Most kidney stones are formed by the deposition of calcium oxalate in urine, primarily caused by excessive oxalic acid intake. When excreted through the urinary tract, oxalic acid combines with calcium to form calcium oxalate deposits, which create kidney stones. The key to preventing and treating kidney stones is to reduce the intake of foods high in oxalic acid, such as spinach and bamboo shoots. Even when consuming these foods, they should be boiled first to remove the oxalic acid.
Misconception Three: Fish Without Scales Have High Cholesterol
Analysis: This generalization is not entirely comprehensive. Indeed, some scaleless fish are high in cholesterol, such as whitebait, river eel, loach, ricefield eel, and cod. However, not all scaleless fish are high in cholesterol. For example, hairtail and shark have cholesterol levels similar to scaled fish like grass carp, pomfret, and sea bass.
Misconception Four: The Less Carbohydrates Diabetic Patients Eat, the Better
Analysis: Blood glucose levels are related to carbohydrate intake. Diabetic patients should appropriately control their carbohydrate intake to prevent blood sugar from exceeding the normal range. While maintaining a normal body weight, normal energy intake should be sustained, with carbohydrates still accounting for 60% to 65% of energy. Diabetic patients should consume foods rich in dietary fiber, such as oatmeal and fresh vegetables, at each meal. This slows down the digestion and absorption of carbohydrates, preventing a rapid spike in blood sugar and maintaining more stable levels. Conversely, simply reducing carbohydrate intake can lead to faster digestion and absorption, causing blood sugar to rise quickly and then drop sharply, which can easily lead to hypoglycemia, accompanied by symptoms like palpitations, dizziness, and cold sweats.
Misconception Five: Eating Only Vegetables at Night Can Help with Weight Loss
Analysis: The main cause of simple obesity is excessive energy intake and too little energy expenditure, leading to energy being converted into fat and accumulating in the body. The three major nutrients that produce energy are protein, fat, and carbohydrates. One gram of fat provides 9 kilocalories of energy, while one gram of protein and one gram of carbohydrate each provide 4 kilocalories. Eating less rice can reduce carbohydrate and energy intake, but eating more vegetables increases fat intake, which produces even more energy. This approach fails to achieve weight loss and instead leads to an imbalance of nutrients, which is detrimental to health.
Misconception Six: Drinking Milk Causes Cataracts in the Elderly
Analysis: Some people claim that because milk contains cysteine, which can oxidize and easily damage the eye's lens, causing it to become cloudy and form a cataract, the elderly should not drink milk. In reality, milk is rich in calcium and is a very important source of calcium in the diet. The casein in milk is also a high-quality protein that is well absorbed and utilized by the body. The formation of cataracts is due to multiple factors. The elderly have lower antioxidant capabilities and can supplement with antioxidant nutrients such as vitamins C and E, beta-carotene, and trace elements selenium and zinc to prevent senile cataracts.
Misconception Seven: "Winter Tonics" Must Include Protein
Analysis: The concept of "tonifying" is based on addressing deficiencies; one should supplement what is lacking and not supplement what is already sufficient. Currently, the dietary protein intake for the general population in China is adequate, so there is generally no need for additional protein supplementation. Moreover, excessive protein supplementation can burden the liver and kidneys, increase calcium excretion, and potentially lead to a calcium deficiency. Therefore, under normal circumstances, there is no need to supplement protein unless there is a specific medical condition or requirement. In the Chinese diet, the commonly lacking nutrients are vitamins A, B2, B1, calcium, and zinc. Therefore, supplementing these specific vitamins and minerals is the most targeted approach.
Misconception Eight: Supplementing with Vitamin C Easily Causes Kidney Stones
Analysis: Vitamin C is a cofactor for enzymes and is involved in collagen synthesis, wound healing, and the strength of blood vessels. It also has antioxidant properties, promotes iron absorption, and enhances immune function. The recommended daily intake for adults is 100 milligrams, with a tolerable upper intake level of 1000 milligrams. As long as the daily intake of vitamin C is kept below 1000 milligrams, it will not cause kidney stones.