Myth: You have to eat dairy to get enough calcium in your diet

误解：必须吃乳制品才能在饮食中获得足够的钙

Most of us have been taught our whole lives that we need milk to have strong bones, but this is a myth.

我们大多数人一生都被教导说，我们需要牛奶来保持强壮的骨骼，但这是个误解。

Calcium is an extremely important mineral that we need in our diets, that's true, but it can be found in many sources other than dairy products.

钙是一种非常重要的矿物质，我们的饮食中需要它，这是事实，但它可以在乳制品之外的许多来源中找到。

According to the Harvard School of Public Health, calcium is not only important for our bone health, but it can also help with our muscular health and aid in maintaining cardiovascular well-being.

根据哈佛大学公共卫生学院的研究，钙不仅对我们的骨骼健康很重要，还可以帮助我们的肌肉健康，并有助于维持心血管健康。

We can get calcium from dairy as well as almonds, yogurt, squash, and leafy greens like kale and spinach.

我们可以从乳制品、杏仁、酸奶、南瓜、以及像羽衣甘蓝和菠菜等绿叶蔬菜中获取钙。

And according to Harvard, it's really the bioavailability of calcium-rich foods that we need to pay attention to.

根据哈佛大学的说法，我们需要注意的是含钙食物的生物利用度。

This basically means that even though we may ingest foods with calcium, our bodies don't absorb all of the nutrients.

这意味着，即使我们摄入了含钙的食物，我们的身体也不会将其中的营养物质全部吸收。

When we know the bioavailability of a food, we know how much calcium we are going to receive.

当我们知道一种食物的生物利用度，我们就知道我们能摄入多少钙。

For example, a cup of cow's milk has 300 milligrams of calcium per serving, and our bodies absorb 30 percent of the calcium.

例如，一杯牛奶含有300毫克的钙，而我们的身体只能吸收其中的30%。

While Bok choy contains fewer milligrams of calcium (160 mg) per cup, it has a 20 percent higher bioavailability than milk.

虽然每杯小白菜(上海青)的钙含量较低(160毫克)，但它的生物利用度比牛奶高出20%。

"Therefore, eating 1 cup of cooked bok choy has almost as much bioavailable calcium as 1 cup of milk," Harvard explained.

哈佛解释说:“因此，吃一杯煮熟的小白菜所含的生物可利用钙，几乎和一杯牛奶一样多。”