Calcium - mabasa uye kupi kwekuwana

Zvemukati

• Calcium Mabasa
• Zvokudya zvine calcium
• Kubvisa calcium
• Kurudziro yeCalcium

Calcium yakakosha zvicherwa pakuvaka uye kugadzirisa kwemapfupa nemeno, pamusoro pekuve yakakosha kwazvo pakurwadzisa kwemhasuru uye kutapurirana kweshungu.

Nekuti inowanzo shandiswa nemuviri, zvakakosha kuti calcium inwiswe muhuwandu hwakakwana, kunyanya panguva yehucheche, sezvazviri panguva ino yehupenyu panogadzirwa mapfupa nemeno, ayo mune ramangwana anogona kushanda senzvimbo yekuchengetedza calcium mukuremara.

Calcium Mabasa

Calcium inobatanidzwa mune metabolism yemasero ese mumuviri, ichiita mabasa akadai se:

1. Simbisa uye upe chimiro kumapfupa nemeno;
2. Tora chikamu mukuvhara ropa;
3. Kutumira mafungiro emutsipa;
4. Rega kutsetseka kwemhasuru;
5. Chengetedza ropa pH chiyero;

Nekuti inowanzo shandiswa mumuviri, yakaderera calcium kudya kunogona kukonzera kushomeka kweichi chicherwa, icho chinobva chabviswa kubva mumapfupa kuti chiite mamwe mabasa acho mumuviri. Kana chirwere ichi chikagara kwenguva yakareba, matambudziko akaita se osteopenia uye osteoporosis, ayo ari kupera simba kwemabhonzo, anogona kumuka. Dzidza maitiro ekuziva zviratidzo zvekushaya calcium.

Zvokudya zvine calcium

Calcium inogona kuwanikwa mune zvekudya zvakaita semukaka, yogati, cheeses uye zvimwe zvinobva, pamwe nemuma canned sardines, Brazil nzungu, maarumondi, nzungu uye tofu.

Kuti munhu mukuru asvike muhuwandu hwakarumbidzwa hwecalcium pazuva, anofanirwa kudya anosvika 200 ml yemukaka + 3 zvidimbu zveMinas chizi + 1 yogati yechisikigo pazuva, semuenzaniso. Zvakadaro, nguva zhinji hazvidi kuti utore zvigadzirwa zvemukaka zvakawandisa kuti uve necalcium yakakwana, sezvo dzimwe nyama nemiriwo zvinewo huwandu hwakawanda hwechikafu ichi. Ona huwandu hwecalcium mune chikafu.

Kubvisa calcium

Kuti calcium inyurwe nemazvo, zvakakosha kuti imwe isina chikafu chine caffeine, iron, iyo inowanikwa kunyanya munyama, uye maputeti uye oxalates, inowanikwa mumiriwo yakaita bhinzi nesipinachi.

Chimwe chinhu chakakosha pakuiswa kwecalcium kuvepo kweVitamin D, iyo inomutsa ura kuti utore calcium yakamedza uye inowedzera kugadziriswa kwecalcium mumapfupa. Nekudaro, kunze kwemukaka, chikafu chidiki chine hupfumi muVitamin D, inogadzirwa zvakanyanya apo ganda rinoburitswa kuzuva pasina kushandisa sunscreen.

Pamusoro pechikafu, kurovedza muviri, kunyanya izvo zvinosanganisira kukanganisa, sekumhanya kana kufamba, zvakare kunowedzera kushanda kweyekuchera calcium uye kunomutsa kuwanda kwayo mumapfupa. Ona mamwe matipi ekuvandudza kunwa kwecalcium.

Kurudziro yeCalcium

Kurudziro yecalcium pazuva inosiyana zvichienderana nezera, sekuratidzwa pazasi:

• 1 kusvika kumakore matatu: mazana mashanu emamirigiramu
• Makore mana kusvika masere: 800 milligrams
• 9 kusvika 18 makore: 1,300 mamirigiramu
• Makore 19 ne50: mamirigiramu chiuru
• kubva pamakore makumi mashanu ekuberekwa: 1,200 milligrams
• Vakadzi vane nhumbu kusvika pamakore gumi nemasere ekuberekwa: 1,300 milligrams
• Vakadzi vane pamuviri mushure memakore gumi nemasere: chiuru chemamirigiramu

Udiki chikamu chehupenyu umo calcium yakakosha pakuumba yakasimba, yakasimba mapfupa uye kukura yakareba uye yakafara, kuwedzera pakuve iyo nguva yekuumbwa kwemeno. Nechekare mushure memakore makumi mashanu, kukosha kwecalcium kunowedzera kudzivirira matambudziko akaita se osteoporosis, ayo anowanzoitika kunyanya mumadzimai mushure mekuguma kuenda kumwedzi.