Calcium nemapfupa

Iyo mineral calcium inobatsira tsandanyama dzako, tsinga, uye maseru anoshanda zvakajairika.

Muviri wako unodawo calcium (pamwe nephosphorus) kugadzira mapfupa ane hutano. Mabhonzo ndiyo nzvimbo huru yekuchengetera calcium mumuviri.

Muviri wako haugone kugadzira calcium. Muviri unongowana calcium yaunoda kuburikidza nechikafu chaunodya, kana kubva kune zvinowedzera. Ukasawana calcium yakakwana mukudya kwako, kana kana muviri wako ukasawana calcium yakakwana, mapfupa ako anogona kupera simba kana kusazokura zvakanaka.

Mafupa ako (mapfupa) inhengo inorarama. Mapfupa ari kugara achigadzirwazve nemapfupa ekare achigadziriswa uye pfupa idzva richiumbwa. Zvinotora makore gumi kuti bhonzo rese mumuviri wako rivandudzwe. Ndokusaka kuteerera kune hutano hwemapfupa kwakakosha kune vanhu vakuru uye kwete mukukura kwevana chete.

Kuwanda kwepfupa kunoreva kuwanda kwecalcium uye nezvimwe zvicherwa zviripo muchikamu chepfupa rako. Kuwanda kwepfupa kwakanyanya pakati pemakore makumi maviri nemashanu kusvika makumi matatu nemashanu. Iyo inoderera paunenge uchikura. Izvi zvinogona kukonzera kupwanya, kusimba mapfupa anogona kutyora zviri nyore, kunyangwe pasina kudonha kana kumwe kukuvara.

Iyo yekugaya system inowanzo kuve yakaipa kwazvo mukutora calcium. Vazhinji vanhu vanotora chete 15% kusvika 20% yecalcium yavanodya mukudya kwavo. Vitamin D ndiyo mahormoni anobatsira ura kupinza calcium yakawanda.

Vazhinji vakuru vakuru vane njodzi dzakajairika dzinoita kuti hutano hwemapfupa huwedzere. Calcium inodya mukudya (mukaka, chizi, yogati) yakaderera. Vitamin D mazinga akaderera uye gut calcium kuyamwa kwakaderera. Muvanhu vakuru vazhinji, zviratidzo zvehormone zvinofanirwa kutora imwe calcium kubva mumapfupa zuva rega rega kuitira kuti ropa re calcium rive rakajairika. Izvi zvinobatsira pakurasikirwa kwepfupa.

Nekuda kweizvi, paunenge uchikwegura, muviri wako uchiri kuda calcium kuti mafupa ako arambe akasimba uye akasimba. Nyanzvi zhinji dzinokurudzira dzinokwana chiuru nemazana maviri emamirigiramu ecalcium uye mazana matanhatu kusvika chiuru emunyika dzemavitamini D pazuva. Anopa hutano hwako anogona kukurudzira kuwedzera kuti akupe calcium uye vhitamini D iwe yaunoda.

Mamwe mazano anoshevedza mwero wakanyanya wevithamini D, asi nyanzvi zhinji dzinonzwa kuti mwero wakakura wevitamini D hauna kuchengetedzeka kune wese munhu. Uye zvakare, yakakwira kwazvo huwandu hwecalcium mukudya kwako kunogona kutungamira kumatambudziko ehutano sekuzvimbirwa, matombo eitsvo, uye kukuvara kweitsvo. Kana iwe uine hanya nehutano hwepfupa, ita shuwa yekukurukura nemupi wako kana zvinowedzera zvecalcium uye Vitamin D sarudzo yakanaka kwauri.

Vanhu vane zvirwere zvine chekuita nematumbu (chirwere chinoputira ura, gastric bypass kuvhiyiwa), parathyroid gland chirwere, kana vari kutora mimwe mishonga vangangoda akasiyana mazano kune calcium uye vhitamini D ekuwedzera. Taura nemupi wako kana usina chokwadi nezvehuwandu hwecalcium uye vhitamini D yekutora.

Tevera chikafu chinopa huwandu hwakafanira hwecalcium, vitamini D, uye protein. Izvi zvinovaka muviri hazvimise zvachose kurasikirwa kwemapfupa, asi zvinobatsira kuona kuti muviri wako une zvinhu zvaunoda kuvaka mapfupa. Kuramba wakagwinya uye uchishanda kunogona kudzivirira mapfupa uye kuachengeta akasimba Kudzivisa kuputa kunodzivirirawo mapfupa uye kuachengeta akasimba.

Yakakwira-calcium chikafu inosanganisira:

• Mukaka
• Cheese
• Aizi kirimu
• Mashizha miriwo miriwo, senge sipinachi uye collard magidhi
• Salmoni
• Sardines (pamwe nemapfupa)
• Tofu
• Yogati

Simba repfupa uye calcium; Osteoporosis - calcium nemapfupa; Osteopenia - calcium nemapfupa; Kuonda kwepfupa - calcium nemapfupa; Kuderera kwepfupa - calcium nemapfupa

• Calcium nemapfupa

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US Preventative 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 Kurudziro Chirevo. JAMA. 2018; 319 (15): 1592-1599 PMID: 29677309 yakashambadzirwa.ncbi.nlm.nih.gov/29677309/.