Eight Common Misconceptions in Family Diet
● Misconception 1: Meat Bone Soup is Good for Supplementing Calcium
［Analysis］ Many patients with fractures like to use meat bone soup to supplement calcium, but the calcium content in meat bone soup is not actually high. An experiment showed that boiling 1 kg of meat bones for 2 hours yields only about 20 milligrams of calcium in the soup. However, meat bone soup has a high fat content due to the marrow. The recommended daily calcium intake for adults is 800 milligrams, and patients with fractures need even more. Supplementing calcium with meat bone soup is far from sufficient; milk or calcium supplements should be used instead.
● Misconception 2: Patients with Kidney Stones Should Not Supplement Calcium
［Analysis］ Most kidney stones are formed by the deposition of calcium oxalate in urine, mainly due to excessive oxalate intake. When excreted through the urinary tract, oxalate 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 oxalate, such as spinach and bamboo shoots. Even when eating these foods, they should be boiled first to remove the oxalate.
● Misconception 3: Fish Without Scales Have High Cholesterol
［Analysis］ This generalization is not entirely accurate. Indeed, some fish without scales have high cholesterol, such as silver fish, river eel, loach, rice field 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 4: For Diabetic Patients, the Less Carbohydrates, the Better
［Analysis］ Blood sugar levels are related to carbohydrate intake. Diabetic patients should appropriately control their carbohydrate intake to prevent blood sugar from exceeding the normal limit. While maintaining a normal body weight, they should also maintain normal energy intake, with carbohydrates still accounting for 60%-65% of that energy. Diabetics should consume foods rich in dietary fiber, such as oatmeal and fresh vegetables, with each meal. This slows down the digestion and absorption of carbohydrates, preventing a rapid spike in blood sugar and helping to maintain stable levels. Conversely, simply reducing carbohydrate intake can lead to faster digestion and absorption, causing a quick but short-lived rise in blood sugar, which can easily lead to hypoglycemia with symptoms like palpitations, dizziness, and cold sweats.
● Misconception 5: Eating Only Vegetables and No Rice at Night Can Help with Weight Loss
［Analysis］ The main cause of simple obesity is excessive energy intake and insufficient energy expenditure, leading to the accumulation of fat in the body. The three major nutrients that provide energy are protein, fat, and carbohydrates. One gram of fat provides 9 kilocalories of energy, while one gram of protein and one gram of carbohydrates each provide 4 kilocalories. Eating less rice reduces carbohydrate intake and thus reduces energy intake. However, eating more vegetables increases fat intake, which provides even more energy. This approach fails to achieve weight loss and instead leads to an imbalance in nutrient intake, which is detrimental to health.
● Misconception 6: 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, leading to lens cloudiness and cataracts, the elderly should avoid drinking milk. In fact, 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 beneficial for human absorption and utilization. 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 7: Winter Nourishment Must Include Protein
［Analysis］ The concept of "nourishment" or "supplementation" is based on addressing a deficiency; 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, and there is generally no need for additional protein supplementation. Moreover, excessive protein supplementation can increase the burden on the liver and kidneys, increase calcium excretion, and potentially lead to a calcium deficiency. Therefore, under normal circumstances, there is no need for additional protein supplementation, except during illness or for special needs.
In the Chinese dietary structure, the nutrients that are lacking are: vitamins A, B2, B1, calcium, and zinc. Therefore, supplementing these vitamins and minerals is the most targeted form of nourishment.
● Misconception 8: Supplementing Vitamin C Easily Causes Kidney Stones
［Analysis］ Vitamin C is a cofactor for enzymes and is involved in collagen synthesis, wound healing, and vascular strength. 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 within 1000 milligrams, it will not cause kidney stones.