Kunyange zvazvo calcium inowanzozivikanwa nekubatsira kuvaka mapfupa akasimba, pane chaizvoizvo zvakawanda kune iyi mineral inokosha.
Muchokwadi, inoonekwa sekudya kwehutano hweveruzhinji. Zvinoreva, vanhu vakuru vazhinji havawani calcium yakakwana, uye mhedzisiro yehutano yekusadya yakakwana haisi jee.
Kuti tinzwisise zvizere kuti calcium yakakosha sei kune hutano hwakakwana, pazasi tinokurukura mabasa ayo akasiyana-siyana mumuviri, chikafu chakanakisa, chii chinoitika kana takawandisa kana kushoma, uye kana kuwedzera kungava sarudzo yakanaka.
Chii chinonzi calcium?
Takatarisana nemamineral akawandisa mumiviri yedu. Izvo zvinodiwa pamabasa mazhinji akakosha, kusanganisira kuchengetedza mapfupa akasimba nemazino, kugwamba kweropa, kutapurirana kwetsinga, kufamba kwemhasuru, uye hutano hwemoyo.
Calcium inowanikwa zvakasikwa muzvokudya zvemazuva ose zvaungangove watodya (semukaka). Nekudaro, vanhu vakuru havaite senge vachisangana nezvinodiwa zvavo zvezuva nezuva calcium mubhodhi.
Ndezvipi zvokudya zvine calcium yakawanda?
Ichi micronutrient chinowanikwa muzvigadzirwa zvemukaka, muriwo wegirinhi mutema, mbambaira, hove dzemabhonzo dzakadai sesalmon yemumagaba nesardines, zvigadzirwa zvesoya, nzungu, mhodzi, mukaka wearumondi, nemuto wearumondi.Muto weorenji wakasimbiswa necalcium.
Zvimwe zvezvikafu zvikuru zvinosanganisira:
- Yoghurt: 415 mg, 32% yezvinokurudzirwa zuva nezuva kukosha mu1 kapu
- Mozzarella: 349 mg, 27% DV mumagiramu makumi matatu
- Makedheni sardini (nemapfupa): 325 mg, 25% DV mumagiramu makumi matanhatu
- Milk 2%: 293 mg, 23% DV mu1 kapu
- Tofu simbiswa: 253 mg, 19% DV mu 1/2 mukombe
- salmon yemumagaba (ine mizongoza): 181 mg, 14% DV mu90 magiramu
- Kale: 94 mg, 7% DV mu1 kapu (yakabikwa)
- Chia mhodzi: 76 MG, 6% DV mu 1 tablespoon
Unoda kuisa yakawanda calcium mundiro yako? Iwe unogona kuita kuti zvive nyore nekuwedzera chia kana sesame mbeu kumasaladi, mabhodhoro eyoghuti, uye mapuroteni anozununguka.
Ipfungwa yakanaka zvakare kuwedzera kudya kwaunoita mapuroteni ezvirimwa sebhinzi nenyemba. Bhinzi nenyemba zvine calcium asi zvine mapuroteni, iron, uye fiber.
Zvibereko zvipi zvazvinounza kuutano?
Iyi micronutrient inoita mabasa akakosha mumuviri, kubva pakutsigira hutano hwemapfupa kusvika pakuchengetedza mhasuru kushanda uye zvimwe zvakawanda.
Inotsigira mapfupa nemazino
Inenge 99 muzana yecalcium yemuviri inowanikwa mumapfupa nemazino edu.
Muhupenyu hwedu hwose, kuumbwa kwemapfupa edu kunoramba kuchichinja, ne calcium ichiwedzerwa uye ichibviswa kubva pamapfupa edu zvichienderana nehuwandu hweropa uye huwandu hwemaminerari atinoshandisa kuburikidza nekudya kwedu.
Chero nguva isu tisiri kuwana zvakakwana mukudya kwedu, chikafu ichi chinodhonzwa kubva mumapfupa edu kuchengetedza ropa homeostasis. Kana izvi zvichienderera mberi nekufamba kwenguva, bhonzo mineral density ichaderera, kuwedzera njodzi ye osteoporosis
Kuti udzivise kurasikirwa kwemapfupa, edza kusangana nezvido zvako zvezuva nezuva uye zvakare optimize vhitamini D mazinga mumuviri, sezvo vhitamini D inokurudzira kubatwa kwayo. Maekisesaizi ekutakura uremu akadai sekudzidziswa kwekudzivirira akakoshawo pakuchengetedza mapfupa akasimba.
Inobatsira kuchengetedza hutano hweropa
Calcium inobatanidzwa mune zvose kusungirirwa uye kuwedzera (kana kusununguka) kwemidziyo yeropa, zvichiita kuti ive chinhu chinokosha pakuchengetedza hutano hwehutano hweropa.
Zvimwe zvidzidzo zvakaratidzawo kuti kudya kwe calcium kwakakwirira kunogona kuvandudza mazinga eropa kunyange muvanhu vasina hypertension.
Chii chinoitika kana uine dhefisiti?
Kushaikwa kwecalcium mukudya kunogona kuwedzera njodzi ye osteoporosis, mamiriro ezvinhu umo mapfupa anova asina simba uye anoputika uye anowanzoita kuputsika. Ndicho chikonzero nei zvakakosha kuwana zvakakwana muzvokudya.
Kuwana calcium yakakwana pakutanga kwehupenyu kwakakosha, sezvo mapfupa emamineral density akakwira kutenderera zera re Makore 25 kusvika 30 zvozodzikira sezvatinokura.
Vana vasingawane calcium yakakwana mukudya kwavo vari panjodzi yekunonoka kukura uye osteoporosis gare gare muhupenyu.
Izvo zvakakoshawo kuti uzive izvozvo vakadzi vakuru vanoda calcium yakawanda kupfuura varume. Sezvo vakadzi vanoenda kumwedzi, mazinga eestrogen anoderera. Estrogen inodzivirira mapfupa nekusimudzira kushanda kwemaosteoblasts, kana kuti masero ekuvaka mapfupa, ndosaka vakadzi vachida calcium yakawanda kupfuura varume kana vangosvika kumwedzi.
Vanhu vane gastrointestinal zvirwere zvakadai chirwere checeliacla kusagamuchirwa kwema lactose kana the chirwere chinoputika ivo zvakare vari panjodzi huru yekushomeka, sezvo mamiriro acho anogona kukonzera kukanganisa mukutorwa kwekudya.
Chii chinoitika kana iwe ukadya zvakanyanya?
Zvinenge zvisingaite kuti uwane chikafu chakawandisa kubva pakudya kwako wega. Pane kudaro, zviri nyore kuwana yakawandisa yezvinovaka muviri kubva pakuwedzera, uye zvimwe hazvisi nani nguva dzose kana zvasvika kune calcium.
Itsvo matombo
Kunyangwe kutsvagisa kwakawanda kuchidikanwa, zvimwe zvidzidzo zvakaratidza kuti madhasi makuru eiyi mineral supplements, kunyanya kana akatorwa pasina chikafu, anogona kuwedzera njodzi yeitsvo matombo muvanhu vane hutachiona, sekureva kwaGunyana 2014 ongororo mu Translational Andrology uye Urology.
Kuparadza
La hypercalcemia, kana kuwanda kweropa, kunobatanidzwa nezviratidzo zvakashata zvepamuviri, kusanganisira kurwadziwa kwepamuviri, kusvotwa, kurutsa, uye kuvimbiswa.
Calcium carbonate supplements, kunyanya, yakave yakabatanidzwa kune imwe njodzi yekuwedzera kwekuvhara.
matambudziko emwoyo
Zvimwe zvidzidzo zvakaratidza kuti varume vanotora mishonga yepamusoro-dose vanogona kunge vari pangozi yakawanda yezvinetso zvemwoyo zvakadai sechirwere chemwoyo uye chirwere chemoyo.
Pane njodzi here mukudyiwa kwayo?
Calcium supplements yakaratidzwa kuti inopindirana nemishonga yakawanda yakajairika yakadai se:
- Bisphosphonates
- Fluoroquinolone uye tetracycline mishonga inorwisa mabhakitiriya
- levothyroxine
- Phenytoin
- disodium tiludronate
- Thiazide-type diuretics: Inogona kuwedzera kunyura kwe calcium, iyo inogona kutungamirira ku hypercalcemia kana kukwirira kweropa.
- Corticosteroids: Kushandiswa kwenguva refu kunogona kuderedza mazinga mumuviri, kuwedzera njodzi yekurasikirwa kwepfupa.
Chii chekutarisa mune calcium supplement?
Usati watanga kuwedzera, zviri nani kutanga wataura nachiremba. Kutanga chero chikafu chekuwedzera pasina ruzivo nezvemazinga ako hazvikurudzirwe. Kana chiremba wako kana chiremba wezvekudya akanyoreswa akakurudzira kuwedzera, tsvaga imwe yakagadzirwa nemhando yakaedzwa yechitatu-bato.
Muviri unowanzo tora pamusoro 500 milligrams zvichidzika yecalcium kamwechete, saka zvakanakisa kuisa nzvimbo yaunotora (kubva kune yakazara chikafu kana ma supplements) zuva rese.
El calcium carbonate uye citrate ndiwo maitiro maviri akajairika ekuwedzera. Carbonate yakachipa uye ine yakanyanya elemental calcium (40 muzana), zvinoreva kuti uchawana yakawanda papiritsi.
Citrate inopa inosvika makumi maviri muzana elemental calcium, saka ungangoda kupedzisira watora mamwe mapiritsi kuti uwane zvakakwana. Hazvina kujairika kuti ma supplements avewo ane vitamin D kuti akwanise kunyura.
Calcium carbonate inonyanya kutorwa nekudya, nepo citrate inogona kutorwa yakachena kana nechikafu.