Calcium inowedzera

NDIANI ANOFANIRA KUTENGA CALCIUM RUBATSIRO?

Calcium yakakosha chicherwa chemuviri wemunhu. Inobatsira kuvaka uye kuchengetedza mazino nemapfupa. Kuwana calcium yakakwana pamusoro pehupenyu hwako kunogona kubatsira kudzivirira osteoporosis.

Vanhu vazhinji vanowana calcium yakakwana mukudya kwavo kwese. Kudya kwemukaka, mashizha akasvibira miriwo, uye calcium zvine chikafu chakasimba zvine huwandu hwakawanda hwecalcium. Semuenzaniso, 1 mukombe (237 ml) yemukaka kana yogati ine 300 mg yecalcium. Vakadzi vakuru nevarume vangangoda imwe calcium kudzivirira mapfupa avo kubva pakuonda (osteoporosis).

Mutapi wako wezvehutano anokuudza kana iwe uchida kutora imwe calcium. Sarudzo yekutora calcium yakawanda inofanirwa kunge yakavakirwa pakuenzanisa mabhenefiti uye njodzi dzekuita kudaro.

TYPES OF CALCIUM SUPPLEMENTS

Mafomu ecalcium anosanganisira:

• Calcium kabhoni. Over-the-counter (OTC) antacid zvigadzirwa zvine calcium carbonate. Aya manyuko ecalcium haadhuri zvakanyanya. Piritsi rega kana chew inopa 200 mg kana yakawanda yecalcium.
• Calcium citrate. Iyi ndiyo inodhura fomu ye calcium. Iyo inosvitswa mushe pane isina chinhu kana izere dumbu. Vanhu vane mwero wakaderera wedumbu acid (mamiriro anowanzoitika kune vanhu vanopfuura makore makumi mashanu) vanonwisa calcium citrate zvirinani pane calcium carbonate.
• Mamwe mafomu, akadai secalcium gluconate, calcium lactate, calcium phosphate: Mazhinji ane calcium shoma pane mafomu e carbonate uye citrate uye haape chero zvakanakira.

Paunosarudza calcium supplement.

• Tarisa izwi "kucheneswa" kana chiratidzo cheUnited States Pharmacopeia (USP) pakanyorwa.
• Dzivisa zvigadzirwa zvakagadzirwa kubva kune isina kunyatsogadziriswa oyster shell, pfupa kudya, kana dolomite isina iyo USP chiratidzo. Vanogona kunge vaine huwandu hwepamusoro hwehutobvu kana imwe simbi ine chepfu.

NZIRA YOKUTAURA ZVAKAWANDA CALCIUM

Tevedza rairo yemupi wako kuti yakawanda sei imwe calcium yaunoda.

Wedzera mwero we calcium yako yekuwedzera zvishoma nezvishoma. Wako mupi anogona kukurudzira kuti utange ne500 mg pazuva kwevhiki, uyezve wobva wawedzera zvimwe nekufamba kwenguva.

Edza kuparadzira iyo yakawedzera calcium yaunotora pamusoro pezuva. Usatore zvinopfuura 500 mg panguva. Kutora calcium zuva rese kucha:

• Rega yakawanda calcium kuti inwe
• Cheka pamhedzisiro senge gasi, kuzvimba uye kupatira

Iyo huwandu hwakazara hwecalcium vakuru vanoda zuva rega rega kubva kune chikafu uye calcium zvinowedzera:

• 19 kusvika makumi mashanu emakore: 1,000 mg / zuva
• Makore makumi mashanu nemapfumbamwe kusvika makumi manomwe: Varume - 1 000 mg / zuva; Vakadzi - 1,200 mg / zuva
• 71 makore uye pamusoro: 1,200 mg / zuva

Muviri unoda vhitamini D kubatsira kupinza calcium. Unogona kuwana vhitamini D kubva pakuvhenekwa nezuva kubva paganda rako uye kubva pane chako chikafu. Kumbira mupiki wako kana iwe uchida kutora vhitamini D yekuwedzera. Mamwe mafomu ecalcium anowedzera anewo vhitamini D.

ZVINOKOSHA ZVINOGONESESA UYE Kachengeteka

Usatore zvinopfuura chiyero chakakurudzirwa checalcium usina mupi wako OK.

Edza zvinotevera kana iwe uine mhedzisiro kubva mukutora yakawedzera calcium:

• Inwa zvimwe zvinwiwa.
• Idya zvikafu zvine fiber yakawanda.
• Chinja kune imwe fomu yecalcium kana shanduko yekudya ikasabatsira.

Nguva dzose udza mupi wako uye wemishonga kana iwe uri kutora yakawedzera calcium. Calcium inowedzera inogona kuchinja nzira iyo muviri wako unotora mimwe mishonga. Izvi zvinosanganisira mamwe marudzi emishonga inorwisa mabhakitiriya uye mapiritsi esimbi.

Ziva zvinotevera:

• Kutora calcium yakawandisa kwenguva yakareba kunosimudza njodzi yematombo eitsvo mune vamwe vanhu.
• Yakawanda calcium inogona kudzivirira muviri kubva kunotora simbi, zinc, magnesium, uye phosphorus.
• Maantacid ane zvimwe zvinoshandiswa sodiyamu, aluminium, uye shuga. Kumbira mupi wako kana maantacid akakodzera kuti iwe ushandise se calcium supplement.

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

NIH Osteoporosis uye Yakabatana Bone Zvirwere National Resource Center webhusaiti. Calcium uye vhitamini D: yakakosha pamazera ese. www.bones.nih.gov/health-info/bone/bone-health/nutrition/calcium-and-vitamin-d-important-every-age. Yakagadziridzwa Gumiguru 2018. Yakasvika muna Kukadzi 26, 2019.

US Preventive Services Task Force, Grossman DC, Curry SJ, 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 www.ncbi.nlm.nih.gov/pubmed/29677309.

Weber TJ. Osteoporosis. Mune: Goldman L, Schafer AI, eds. Goldman-Cecil Mushonga. 25th ed. Philadelphia, PA: Elsevier Saunders; 2016: chitsiko 243.