Zvitsva Zvidzidzo Zvinoratidza Kuti Calcium Inowedzera Haisi Kubatsira Mapfupa Ako

Zvemukati

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Iwe unoziva kubvira uchiri mudiki kuti iwe unofanirwa kunwa mukaka wako kuti ukure uye uve nesimba. Sei? Calcium inobatsira kusimbisa mapfupa ako uye kudzikisa njodzi yako yekutyoka. Chaizvoizvo, kutsvagisa kwakatanga kubvisa pachigadziko pfungwa iyi, kusanganisira zvidzidzo zviviri zvitsva, zvakaburitswa muna BMJ, iyo inoratidza yakakurudzirwa yezuva nezuva dhosi ye1,000 kusvika 1,200 mg yecalcium haisi kuunza chero chairo bhenefiti kumapfupa edu.

Muchidzidzo chekutanga, vaongorori muNew Zealand vakatarisa huwandu hwemaminetsi emapfupa muvarume nevakadzi vanopfuura makumi mashanu uye vakaona kuti mukati memakore mashanu, thsoe uyo akatora muyero wakadzokororwa we calcium zvinowedzera chete aive ne1 kusvika 2 muzana kuwedzera kwehutano hwemapfupa- kwete zvekurapa zvakakosha zvakakwana kutaura kuti inobatsira kudzivirira kutyoka, sekureva kwevaongorori. Vatsvagiri vakapfuurawo nezvidzidzo zvekare nezve calcium kudya uye njodzi yekutyoka kuyedza chokwadi chekuti kukwidza calcium kudya kunoderedza njodzi yekutyoka. Zvakaguma nei? Dhiyabhorosi yekutsigira pfungwa iyi haina simba uye haipindirani pasina humbowo hunogutsa hwokuti kuwana 1,200 mg ye calcium-ingave kubva kune yakasikwa chikafu chekudya kana chekuwedzera-chichabatsira hutano hwako hwemapfupa pasi pemutsara.

Iyi nhau inouya mushure mekumwe kudzidza mu BMJ gore rakapera akawana kuti mukaka wakawandisa unogona chaizvoizvo kurwadziwa hutano hwedu hwepfupa, sevaya vakanwa mukaka wakawanda vaive nematanho akakwirisa ekushushikana nekushushikana, izvo zvinogona kukonzeresa nyaya dzemwoyo uye zvikaitika kuti zvakapwanyika.

Une nyonganiso?

Zvakanaka, zvinoenderana neazvino ongororo yekutsvagisa kwakapfuura kwakavaka nyaya yecalcium yakave nechimwe chezvikanganiso zviviri: Zvinogona kunge zvakaitiswa mune vanhu vashoma vaitova panjodzi yekutyoka, kana kuwedzera kwesimba remapfupa kwaive kumucheto, kungofanana izvo zvakatanga kuwanikwa neNew Zealand kudzidza. Hazvirevi kuti tsvakiridzo yese inopokana haina kukanganisa-kunyangwe ongororo ya2014 yakawana kubatana kunokuvadza mumukaka, kwete mucalcium chaizvo. (Bvunza Chiremba Dhayeti: Njodzi dzeMukaka.)

"Zvinosuruvarisa sezvo nguva ichifambira mberi munyika yesayenzi yehutano, kune tsvakurudzo dzakawanda dzinopesana, asi iwe unongofanira kutora zvinhu zvose negorosi yemunyu," anodaro New York-based nutritionist Lisa Moskovitz, RD Kunyange kana yakawedzerwa calcium inozvirumbidza kwete. akawedzera bhenefiti mabhenefiti, ichiri chinhu chakakosha chinovaka muviri, kunyanya kutakura uremu, kudzora PMS, uye kunyangwe kudzivirira kenza yemazamu, anowedzera, saka iwe unofanirwa kuramba uchizadza, nekuda kwezvimwe zvikonzero.

Anokurudzira kuvavarira maresheni maviri kusvika matatu ecalcium pazuva (zvingangoita 1,000 mg), zviri nyore kunwisa zvibodzwa kuburikidza nezvikafu zvisiri zvemukaka semaamanda, maranjisi, uye mashizha ane rima sepinashi. Kunze kwekunge iwe uri muboka rine njodzi senge post-menopausal mukadzi, kutora ma supplements kana kuverevedza mune mamwe masevhisi kungangowedzera.

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