8 Yekukurumidza Chokwadi Nezve Calcium

Zvemukati

• 1. Calcium inoita basa mumabasa emuviri wako
• 2. Muviri wako haugadzire calcium
• 3. Unoda vhitamini D kuti utore calcium
• 4. Calcium yakatonyanya kukosha kumadzimai
• 5. Mari inokurudzirwa inoenderana nezera rako
• 6. Kushaya calcium kunogona kutungamira kune dzimwe nyaya dzehutano
• 7. MaCalcium ekuwedzera anogona kukubatsira kuti uwane huwandu hwakaringana
• 8. Yakawanda calcium inogona kuva nemhedzisiro yakaipa
• Kutora

Karusiyamu chinhu chakakosha chinovaka muviri chinodiwa nemuviri wako kumabasa akakosha akawanda. Verenga pamusoro kuti udzidze zvakawanda nezve ino mineral uye yakawanda sei iwe yaunofanirwa kunge uchiwana.

1. Calcium inoita basa mumabasa emuviri wako

Calcium inoita basa mune mazhinji emabasa emuviri wako akakosha. Muviri wako unoda calcium kuitira kuti utenderedze ropa, fambisa mhasuru, uye ubudise mahormone. Calcium inobatsirawo kutakura mameseji kubva kuhuropi hwako kuenda kune dzimwe nhengo dzemuviri wako.

Calcium chikamu chikuru cheino zino uye pfupa hutano zvakare. Inoita kuti mapfupa ako ave akasimba uye akaomarara. Iwe unogona kufunga nezvemapfupa ako sedare remuviri wako re calcium. Kana iwe ukasawana calcium yakakwana mukudya kwako, muviri wako unozvitora kubva kumapfupa ako.

2. Muviri wako haugadzire calcium

Muviri wako haugadzire calcium, saka unofanirwa kuvimba nechikafu chako kuti uwane calcium yaunoda. Zvikafu zvakakwirira mu calcium zvinosanganisira:

• zvigadzirwa zvemukaka zvakadai semukaka, chizi, uye yogati
• yakasvibira miriwo miriwo senge kare, sipinashi, uye broccoli
• bhinzi chena
• sardines
• calcium-yakasimbiswa chingwa, zviyo, soy zvigadzirwa, uye majisi eorenji

3. Unoda vhitamini D kuti utore calcium

Muviri wako unoda vhitamini D kuti uwane calcium. Izvi zvinoreva kuti hauzobatsirike zvizere kubva kune calcium-yakawanda chikafu kana iwe uine yakaderera vhitamini D.

Unogona kuwana vhitamini D kubva kune zvimwe zvekudya, salmon, mazai emazai, uye humwe howa. Kufanana necalcium, zvimwe zvigadzirwa zvekudya zvine vhitamini D yakawedzerwa kwavari. Semuenzaniso, mukaka kazhinji wakawedzera vhitamini D.

Kupenya kwezuva ndiko kwaunonyanya kuwana vhitamini D. Ganda rako rinongo gadzira vhitamini D kana waratidzwa kuzuva. Avo vane ganda rakasviba havaiti vhitamini D futi, saka zvinowedzera zvinogona kudikanwa kudzivirira kushomeka.

4. Calcium yakatonyanya kukosha kumadzimai

Ongororo dzinoverengeka dzinoratidza kuti calcium inogona kudzikamisa zviratidzo zve premenstrual syndrome (PMS). Izvi zvakagumisa kuti vakadzi vane PMS vane yakaderera inotora calcium uye magnesium, uye yakaderera seramu mazinga.

5. Mari inokurudzirwa inoenderana nezera rako

Iwe unoziva sei kana iwe uri kuwana yakakwana calcium? Sangano reNational Institutes of Health (NIH) rinoti vanhu vakuru vanofanirwa kuwana 1 000 mg mazuva ese. Kune vakadzi vanopfuura makumi mashanu uye panguva yekuzvitakura nekuyamwisa, NIH inokurudzira 1,200 mg zuva nezuva.

Imwe kapu yemafuta, yakaderera-mafuta, kana mukaka wese une inenge 300 mg yecalcium. Tarisa gwara rinobatsira reUCSF kuti uone kuti calcium yakawanda sei muzvikafu zvakajairika.

6. Kushaya calcium kunogona kutungamira kune dzimwe nyaya dzehutano

Kushaikwa kwecalcium kunogona kutungamira kune dzimwe nyaya dzehutano. Kune vanhu vakuru, calcium yakawandisa inogona kuwedzera njodzi yako yekuve ne osteoporosis, kana isina kusimba uye mapfupa ane pfupa anotsemuka zviri nyore. Osteoporosis inonyanya kuitika kune vakadzi vakuru, ndosaka iyo NIH ichikurudzira kuti vanodya calcium yakawanda kupfuura vamwe varume.

Calcium yakakosha kune vana sezvavanokura nekukura. Vana vasina kuwana calcium yakakwana vanogona kusakura kusvika pakukwana kwavo kuzere, kana kutanga dzimwe nyaya dzehutano.

7. MaCalcium ekuwedzera anogona kukubatsira kuti uwane huwandu hwakaringana

Haasi munhu wese anowana calcium yavanoda kubva pakudya chete. Kana iwe uri lactose isingashiviriri, vegan, kana usiri fan yezvigadzirwa zvemukaka, unogona kukuwana kwakaoma kuwana calcium yakakwana mukudya kwako.

A calcium supplement inogona kubatsira kuwedzera calcium kuchikafu chako. Calcium carbonate uye calcium citrate ndiwo maviri akanyanya kukurudzirwa mafomu e calcium ekuwedzera.

Calcium carbonate yakachipa uye yakajairika. Inogona kuwanikwa mumishonga yakawanda inorwisa antididhi. Inoda kutorwa nechikafu kuitira kuti ishande zvakanaka.

Calcium citrate haidi kutorwa nechikafu uye inogona kuve nani kunyudzwa nevanhu vakura vane yakadzika mazinga emudumbu acid.

Cherekedza kuti calcium zvinowedzera zvine mhedzisiro. Unogona kusangana nekuzvimbirwa, gasi, uye kuzvimba. Izvo zvinowedzera zvinogona zvakare kukanganisa kugona kwemuviri wako kutora zvimwe zvinovaka muviri kana mishonga. Tarisa nachiremba wako usati watanga chero zvinowedzera.

8. Yakawanda calcium inogona kuva nemhedzisiro yakaipa

Iine chero zvicherwa kana zvinovaka muviri, zvakakosha kuti uwane huwandu hwakaringana. Yakawanda calcium inogona kuva nemhedzisiro.

Zviratidzo zvakadai sekupatirwa, gasi, uye kuzvimba zvinogona kuratidza kuti uri kuwana calcium yakawandisa.

Yakawedzera calcium inogona zvakare kuwedzera njodzi yako yemitsvo mabwe. Muzviitiko zvisingawanzoitika, yakawandisa calcium inogona kukonzera kuisa calcium muropa rako. Izvi zvinonzi hypercalcemia.

Vamwe vanachiremba vanofunga kuti kutora calcium zvinowedzera kunogona kuwedzera njodzi yako yechirwere chemwoyo, asi vamwe havabvumirani. Panguva ino, kumwe kutsvagurudza kunodiwa kuti unzwisise kuti calcium inowedzera sei hutano hwemwoyo.

Kutora

Calcium yakakosha kune hutano hwako hwese. Unogona kuwana calcium yaunoda kubva kuzvikafu zvakasiyana siyana, uye kana zvichidikanwa, kubva kune zvinowedzera. Calcium inoshanda pamwe chete nezvimwe zvinovaka muviri zvakaita sevhitamini D, saka zvakakosha kuti urambe uine kudya kwakaringana. Sezvo nechero zvicherwa kana zvinovaka muviri, iwe unofanirwa kuongorora yako calcium kudya kuitira kuti iwe usanyanya kuwana zvakanyanya kana kushoma.