Calcium, vitamini D, nemapfupa ako

Kuwana calcium yakakwana uye vhitamini D mukudya kwako kunogona kubatsira kuchengetedza simba repfupa uye kudzikisira njodzi yako yekuita osteoporosis.

Muviri wako unoda calcium kuchengetedza mapfupa ako akagwinya uye akasimba. Kuderera kwemapfupa kunogona kukonzera kuti mapfupa ako apwanye uye kutetepa. Aya mapfupa asina kusimba anokwanisa kutyoka zviri nyore, kunyangwe pasina kukuvara kuri pachena.

Vitamin D inobatsira muviri wako kutora calcium. Idya chikafu chinopa huwandu hwakaringana hwecalcium, vitamini D, uye protein. Rudzi urwu rwekudya runopa muviri wako zvivakwa zvaunoda kugadzira nekuchengetedza mapfupa akasimba.

Kunze kwekuwana calcium yakakwana uye vhitamini D, iwe unogona kudzikisa njodzi yako yekuita osteoporosis nekurovedza muviri nguva dzose uye kudzivirira kuputa uye kunyanya kushandisa doro.

Huwandu hwecalcium hunopihwa mumamirigiramu (mg), uye vhitamini D inopihwa muzvikamu zvepasi rose (IU).

Vese vana vane makore 9 kusvika 18 vanofanirwa kuve ne:

• 1300 mg yecalcium zuva nezuva
• 600 IU yevhitamini D zuva nezuva

Vose vakuru vari pasi pemakore makumi mashanu vanofanira kuva:

• 1000 mg yekalcium zuva nezuva
• 400 kusvika 800 IU yevhitamini D zuva nezuva

Vakuru vane makore makumi mashanu nemashanu zvichikwira vanofanirwa kuve ne:

• Vakadzi: 1200 mg yecalcium zuva nezuva
• Varume: 1000 mg yecalcium zuva nezuva

Varume nevakadzi: 800 kusvika 1000 IU yevhitamini D zuva nezuva. Vanhu vane vhitamini D vanoshaya kana vasina huwandu hwakakwana hwevhitamini D vanozoda huwandu hwakawanda hwevhitamini D yekuwedzera.

Yakawanda calcium kana vhitamini D inogona kutungamira kumatambudziko senge yakawedzera njodzi yematombo etsvo.

• Yese calcium haifanirwe kudarika 2000 mg pazuva
• Yese vhitamini D haifanirwe kudarika 4000 IU pazuva

Misi uye zvigadzirwa zvemukaka ndizvo zvakanaka sosi ye calcium. Iwo ane chimiro checalcium iyo muviri wako unogona kutora nyore. Sarudza yogati, cheeses, uye buttermilk.

Vakuru vanofanirwa kusarudza isina-mafuta (skim) mukaka kana yakaderera-mafuta (2% kana 1%) mukaka, uye zvimwe zvakaderera mafuta zvigadzirwa zvemukaka. Kubvisa mamwe emafuta hakudzikise huwandu hwecalcium muchigadzirwa chemukaka.

• Yogati, machizi mazhinji, uye buttermilk anouya musina mafuta-asina kana mashoma-mafuta maBhaibheri.
• Vitamini D inobatsira muviri wako kushandisa calcium, ndosaka vhitamini D ichiwanzo kuwedzerwa mumukaka.

Kana iwe uchidya mashoma kana asina zvigadzirwa zvemukaka, unogona kuwana calcium mune zvimwe zvekudya. Inowanzo kuwedzerwa kune muto weorenji, mukaka we soy, tofu, zviyo zvakagadzirira-kudya-uye zvingwa. Tarisa mavara pane izvi zvekudya kuti uwedzere calcium.

Miti yakasvibira yemashizha, senge broccoli, collards, kare, masardard magidhi, turnip magidhi, uye bok choy (Chinese kabichi), ndiwo manyuko akanaka ecalcium.

Zvimwe zvakanaka zvekudya zvecalcium ndezvi:

• Salmoni uye masardini akaiswa mumakeni nemapfupa avo (unogona kudya aya mapfupa akapfava)
• Maarimondi, nzungu dzeBrazil, mbeu yezuva-sunflower, tahini (sesame paste), uye bhinzi dzakaomeswa
• Blackstrap molasses

Mamwe matipi ekuti uve nechokwadi chekuti muviri wako unogona kushandisa calcium mukudya kwako:

• Pheka yakakwira-calcium miriwo mune shoma shoma yemvura kwenguva ipfupi inogoneka. Ivo vanozochengetedza yakawanda calcium nenzira iyi.
• Ive nekuchengera pamusoro pezvaunodya nezvikafu zvine calcium. Dzimwe tambo, senge gorosi bran uye chikafu chine oxalic acid (sipinashi uye rhubarb), zvinogona kudzivirira muviri wako kubva kunotora calcium.

Chiremba wako anogona kukurudzira calcium kana vhitamini D kuwedzera iyo calcium uye vhitamini D iwe yaunoda. Nekudaro, iyo chiyero pakati pezvakanaka uye zvinokuvadza zveizvi zvinowedzera hazvina kujeka.

Osteoporosis - calcium; Osteoporosis - yakaderera mapfupa kuwanda

• Calcium sosi
• Osteoporosis
• Osteoporosis
• Vitamini D sosi
• Calcium inobatsira

Brown C. Vitamini, calcium, pfupa. Mune: Brown MJ, Sharma P, Mir FA, Bennett PN, eds. Clinical pharmacology. 12th ed. Philadelphia, PA: Elsevier; 2019: chitsiko 39.

Cosman F, de Beur SJ, LeBoff MS, uye al. Chiremba wezvekiriniki ekudzivirira uye kurapwa kweosteoporosis. Osteoporos Int. 2014; 25 (10): 2359-2381. PMID: 25182228 pubmed.ncbi.nlm.nih.gov/25182228/.

National Institutes of Health, Hofisi yeDietary Supplements webhusaiti. Chokwadi chechokwadi chevashandi vehutano: Calcium. ods.od.nih.gov/factsheets/Calcium-HealthProfessional. Yakagadziridzwa Kurume 26, 2020. Yakasvika muna Chikunguru 17, 2020.

US Preventive Services Task Force; Grossman DC, Curry SJ, Owens DK, et al. Vitamin D, calcium, kana yakasanganiswa yekuwedzera yekudzivirira kwekutanga kwekutsemuka kwevanhu vakuru vanogara munharaunda: US Preventive Services Task Force kukurudzira chirevo. JAMA. 2018; 319 (15): 1592-1599. PMID: 29677309 pubmed.ncbi.nlm.nih.gov/29677309/.

• Calcium
• Osteoporosis
• Vhitamini D