Calcium mukudya

Calcium ndiyo yakawanda kwazvo zvicherwa inowanikwa mumuviri wemunhu. Mazino nemapfupa zvine calcium yakawanda. Tsinga maseru, zvinyama zvemuviri, ropa, uye zvimwe zvinwiwa zvemuviri zvine iyo yakasara yecalcium.

Calcium imwe yemaminerari akakosha kwazvo kumuviri wemunhu. Inobatsira kuumba nekuchengetedza meno ane hutano nemapfupa. Chikamu chakakodzera checalcium mumuviri kwehupenyu hwese chingabatsira kudzivirira osteoporosis.

Calcium inobatsira muviri wako ne:

• Kuvaka mapfupa akasimba nemeno
• Kuvhara ropa
• Kutumira uye kugamuchira maseru etsinga
• Kusvisvina uye kutandadza mhasuru
• Kusunungura mahormone nemamwe makemikari
• Kuchengeta kurova kwemoyo kwakajairika

CALCIUM NEZVINHU ZVEMAZUVA ANO

Zvikafu zvakawanda zvine calcium, asi zvigadzirwa zvemukaka ndizvo sosi yakanaka. Mukaka uye zvigadzirwa zvemukaka zvakadai seyogati, cheeses, uye buttermilk zvine fomu yecalcium iyo muviri wako unogona kupinza nyore.

Mukaka wese (4% mafuta) inokurudzirwa kune vana vane makore 1 kusvika 2. Vazhinji vanhu vakuru uye vana vanopfuura makore maviri vanofanirwa kunwa wakakora-mafuta (2% kana 1%) mukaka kana mukaka wakasviba nezvimwe zvigadzirwa zvemukaka. Kubvisa mafuta hakuzodzikise huwandu hwecalcium muchigadzirwa chemukaka.

• Yogati, cheeses zhinji, uye buttermilk zvinhu zvakanakisa sosi yecalcium uye inouya mune yakaderera-mafuta kana isina-mafuta shanduro.
• Mukaka zvakare sosi yakanaka yephosphorus uye magnesium, iyo inobatsira muviri kupinza nekushandisa calcium.
• Vitamin D inodiwa kubatsira muviri wako kushandisa calcium. Mukaka wakasimbiswa ne vitamini D nekuda kwechikonzero ichi.

MIMWE SOURCES YEKALCIUM

Zvimwe zvinyorwa zvecalcium zvinogona kubatsira kusangana nemuviri wako calcium zvinodiwa zvinosanganisira:

• Miti yakasvibira yemashizha senge broccoli, collards, kare, masardard magidhi, turnip magidhi, uye bok choy kana Chinese kabichi
• Salmon uye sardini yakakonzerwa nemabhonzo avo akapfava
• Maamondi, nzungu dzeBrazil, mbeu yezuva, sunini, uye bhinzi dzakaomeswa
• Blackstrap molasses

Calcium inowanzo kuwedzerwa kune zvigadzirwa zvekudya. Izvi zvinosanganisira chikafu chakadai sejusi reorenji, mukaka we soya, tofu, zviyo zvakagadzirira-kudya, uye chingwa. Aya ndiwo manyuko akanaka kwazvo ecalcium kune vanhu vasingadye yakawanda yezvigadzirwa zvemukaka.

Nzira dzekuita chokwadi chekuti unowana calcium yakakwana mukudya kwako:

• Bika chikafu mune shoma shoma yemvura kwenguva ipfupi inogoneka yekuchengetedza yakawanda calcium mune izvo zvaunodya. (Izvi zvinoreva kupisa kana kukwiza kuti ubike pane kubika zvikafu.)
• Ive nekuchenjerera nezve zvimwe zvekudya zvaunodya zvine calcium-zvakapfuma zvekudya. Dzimwe tambo, senge gorosi bran, uye chikafu chine oxalic acid (sipinashi uye rhubarb) inogona kusunga necalcium uye ichidzivirira kuti isanyurwe. Ichi ndicho chikonzero miriwo ine mashizha isingatariswe seyakakwana sosi yecalcium pachavo, nekuti muviri wako haugone kushandisa yakawanda yecalcium irimo. Vanhu vari pane vegan chikafu vanofanirwa kuve nechokwadi chekusanganisira soy zvigadzirwa uye zvakavakirwa zvigadzirwa kuti vawane yakakwana calcium.

ZVOKUDZIDZISWA KWEDI

Calcium inowanikwawo mune akawanda multivitamin-mamineral anowedzera. Mari yacho inosiyana, zvichienderana newedzero. Dhayeti inowedzera inogona kunge iine calcium chete, kana calcium ine zvimwe zvinovaka muviri zvakaita sevhitamini D. Tarisa chitaridzi pane Supplement Chokwadi pani yepakeji kuti uone huwandu hwecalcium mune yekuwedzera. Kuiswa kweCalcium kwakanyanya kunaka kana ikatorwa muhuwandu husingasvike 500 mg panguva.

Mairi maviri anowanzo kuwanikwa mafomu ecalcium chikafu chinowedzera chinosanganisira calcium citrate uye calcium carbonate.

• Calcium citrate ndiyo inodhura fomu yekuwedzera. Inotorwa zvakanaka nemuviri pane yakazara kana isina chinhu mudumbu.
• Calcium carbonate haina kudhura. Inonwiwa zvirinani nemuviri kana ikatorwa nechikafu. Calcium carbonate inowanikwa mune anopfuura-the-counter antacid zvigadzirwa senge maRolaid kana maTamu. Chew imwe neimwe kana piritsi inowanzo kupa 200 kusvika 400 mg yecalcium. Tarisa chitaridzi kuti uwane mari chaiyo.

Mamwe marudzi ecalcium mune zvinowedzera uye zvekudya zvinosanganisira calcium lactate, calcium gluconate, uye calcium phosphate.

Kuwedzera calcium kwenguva yakati rebei hakuwanzo kukonzera mhedzisiro. Zvisinei, kugamuchira huwandu hwakawanda hwecalcium kwenguva yakareba kunosimudza njodzi yematombo eitsvo mune vamwe vanhu.

Avo vasingagamuchire calcium yakakwana kwenguva yakareba vanogona kukura osteoporosis (kuonda kwemapfupa uye kurasikirwa kwehuwandu hwepfupa nekufamba kwenguva). Zvimwe zvinetso zvinogona zvakare.

Vanhu vane kusagadzikana kwelactose vane dambudziko kugaya lactose, iyo shuga iri mumukaka. Over-the-counter zvigadzirwa zviripo zvinoita kuti zvive nyore kugaya lactose. Iwe unogona zvakare kutenga mukaka usina-lactose munzvimbo zhinji dzezvitoro. Vazhinji vanhu vasingatambure neakanyanya lactose-kusashivirira vachiri kugona kugaya chizi dzakaomarara uye yogati.

Udza mupi wako wezvehutano nezve chero zvekudya zvekuwedzera uye mishonga yaunotora. Wako mupi anogona kukuudza kana izvo zvekudya zvinowedzera zvinogona kupindirana kana kukanganisa chirevo chako kana kupfuura-the-counter mishonga. Uye zvakare, mimwe mishonga inogona kukanganisa maitiro anoita muviri wako calcium.

Sosi inosarudzika yecalcium chikafu chakazara-calcium senge zvigadzirwa zvemukaka. Vamwe vanhu vanozoda kutora calcium supplement. Yakawanda sei calcium yaunoda zvinoenderana nezera rako uye bonde. Zvimwe zvinhu, sekubata pamuviri uye kurwara, zvakakoshawo.

Kurudziro yecalcium, pamwe nezvimwe zvinovaka muviri, zvinopihwa muDietari Referensi Intakes (DRIs) yakagadzirwa neFood and Nutrition Board kuInstitute of Medicine. DRI izwi rekuti seti yereferenzi inotorwa iyo inoshandiswa kuronga nekuongorora kudya kwevakavaka kwevanhu vane hutano. Aya maitiro, ayo anosiyana nezera uye bonde, anosanganisira:

• Yakakurudzirwa Dietary Allowance (RDA): Ivhareji yezuva nezuva chiyero chekudya icho chakaringana kusangana nezvinodiwa zvemuviri zveanenge ese (97% kusvika 98%) vanhu vane hutano. RDA idanho rekutora rakavakirwa pane humbowo hwekutsvaga kwesainzi.
• Inokwana Intake (AI): Iyi nhanho inosimbiswa kana pasina kukwana kwakaringana kwesainzi humbowo hwekuvandudza RDA. Iyo yakaiswa padanho iro rinofungidzirwa kuti riite hutano hwakakwana.

Sosi inosarudzika yecalcium chikafu chakazara-calcium senge zvigadzirwa zvemukaka. Vamwe vanhu vanozoda kutora calcium supplement kana vasina kuwana calcium yakakwana kubva kuzvikafu zvavanodya.

Vacheche (AI):

• 0 kusvika kumwedzi mitanhatu: mazana maviri emamirigiramu pazuva (mg / zuva)
• 7 kusvika 12 mwedzi: 260 mg / zuva

Vana nevechiri kuyaruka (RDA):

• Zera 1 kusvika 3: 700 mg / zuva
• Zera 4 kusvika 8: 1,000 mg / zuva
• Zera 9 kusvika 18: 1,300 mg / zuva

Vakuru (RDA):

• Zera 19 kusvika 50: 1,000 mg / zuva
• Zera makumi mashanu kusvika makumi manomwe: Varume - 1 000 mg / zuva; Vakadzi - 1,200 mg / zuva
• Kupfuura makore 71: 1,200 mg / zuva

Kubata uye kuyamwisa (RDA):

• Zera 14 kusvika 18: 1,300 mg / zuva
• Zera 19 kusvika 50: 1,000 mg / zuva

Kusvika pa 2,500 kusvika ku 3,000 mg pazuva re calcium kubva kune zvekudya uye zvekuwedzera zvinoratidzika kunge zvakachengeteka kuvana nevechiri kuyaruka, uye zviuru zviviri kusvika 2,500 mg pazuva zvinoita kunge zvakachengeteka kune vanhu vakuru.

Iyi inotevera runyorwa inogona kukubatsira iwe kuona kuti ingani calcium yauri kuwana kubva kuchikafu:

• 8-ounce (240 millilita) girazi remukaka = 300 mg yecalcium
• 8 ounce (240 millilita) girazi re calcium-yakasimbiswa mukaka we soy = 300 mg calcium
• 1.5 ounces (42 gramu) yechizi = 300 mg ye calcium
• 6 ounces (168 gramu) ye yogurt = 300 mg ye calcium
• 3 maunzi (84 magiramu) emasadhi ane mapfupa = 300 mg yecalcium
• ½ mukombe (82 gramu) yemicheka yetipiru yakabikwa = 100 mg yecalcium
• ¼ mukombe (23 gramu) emaarumondi = 100 mg yecalcium
• 1 mukombe (70 gramu) ye shredded bok choy = 74 mg ye calcium

Vitamin D inodiwa kubatsira muviri kutora calcium. Paunenge uchisarudza calcium supplement, tsvaga iyo zvakare ine vhitamini D.

Kudya - calcium

• Calcium inobatsira
• Calcium sosi

Institute of Medicine, Kudya uye Kudya Bhodhi. Dhijitari Referensi Inotora yeCalcium uye Vitamin D. National Academies Press. Washington, DC. 2011. PMID: 21796828 www.ncbi.nlm.nih.gov/pubmed/21796828.

Mason JB. Mavhitamini, tsvaga zvicherwa, uye mamwe micronutrients. Mune: Goldman L, Schafer AI, eds. Goldman-Cecil Mushonga. 25th ed. Philadelphia, PA: Elsevier Saunders; 2016: chitsiko 218.

National Institutes of Utano. Chikafu chinowedzera chokwadi pepa: calcium. ods.od.nih.gov/factsheets/Calcium-HealthProfessional/. Yakagadziridzwa Nyamavhuvhu 26, 2018. Yakasvika muna Kubvumbi 10, 2019.

National Osteoporosis Nheyo. Chiremba wezvekiriniki ekudzivirira uye kurapwa kweosteoporosis. 2014. Nyaya, Shanduro 1. www.bonesource.org/clinical-guidelines. Yakagadziridzwa Kubvumbi 1, 2014. Yakasvika muna Kubvumbi 10, 2019.

Salwen MJ. Mavhitaminzi uye kuronda zvinhu. Mune: McPherson RA, Pincus MR, eds. Henry's Clinical Diagnosis uye Management nemaLabhoritari Maitiro. 23rd ed. St Louis, MO: Elsevier; 2017: chitsiko 26.

Dhipatimendi Rezvekurima reUS. ChikafuData Pakati. fdc.nal.usda.gov/index.html. Yakasvika muna Kubvumbi 10, 2019.