Calcium, vitamini D, ndi mafupa anu

Kupeza calcium ndi vitamini D wokwanira pazakudya zanu kumathandizira kukhala ndi mphamvu ya mafupa ndikuchepetsa chiopsezo chanu chofooka kwa mafupa.

Thupi lanu limafunikira calcium kuti mafupa anu akhale okhwima komanso olimba. Kutsika kwa mafupa kumatha kupangitsa mafupa anu kukhala osasunthika komanso osalimba. Mafupa ofookawa amatha kuthyola mosavuta, ngakhale osavulala.

Vitamini D amathandiza thupi lanu kuyamwa calcium. Idyani zakudya zomwe zimapereka calcium yokwanira, vitamini D, ndi protein. Zakudya zamtunduwu zimapatsa thupi lanu zomangira zomwe zimafunikira ndikupanga mafupa olimba.

Kuphatikiza pa kupeza kashiamu wokwanira ndi vitamini D, mutha kuchepetsa chiopsezo chanu chokhala ndi kufooka kwa mafupa pochita masewera olimbitsa thupi pafupipafupi komanso kupewa kusuta komanso kumwa mowa mopitirira muyeso.

Zakudya za calcium zimaperekedwa mu milligrams (mg), ndipo vitamini D amaperekedwa m'magulu apadziko lonse lapansi (IU).

Ana onse azaka 9 mpaka 18 ayenera kukhala ndi:

• 1300 mg wa calcium tsiku ndi tsiku
• 600 IU wa vitamini D tsiku lililonse

Akuluakulu onse ochepera zaka 50 ayenera kukhala ndi:

• 1000 mg ya calcium tsiku lililonse
• 400 mpaka 800 IU wa vitamini D tsiku lililonse

Akuluakulu azaka 51 kapena kupitilira apo ayenera kukhala ndi:

• Akazi: 1200 mg ya calcium tsiku lililonse
• Amuna: 1000 mg ya calcium tsiku lililonse

Amuna ndi akazi: 800 mpaka 1000 IU ya vitamini D tsiku lililonse. Anthu omwe ali ndi vitamini D osakwanira kapena alibe vitamini D wokwanira amafunika vitamini D yowonjezera.

Kuchuluka kwa calcium kapena vitamini D kumatha kubweretsa mavuto monga chiopsezo chowonjezeka cha miyala ya impso.

• Total calcium sayenera kupitilira 2000 mg patsiku
• Mavitamini D onse sayenera kupitirira 4000 IU patsiku

Mkaka ndi mkaka ndizochokera ku calcium. Amakhala ndi calcium yomwe thupi lanu limatha kuyamwa mosavuta. Sankhani yogurts, tchizi, ndi buttermilk.

Akuluakulu ayenera kusankha mkaka wopanda mafuta (mkaka) kapena mkaka wopanda mafuta ambiri (2% kapena 1%), ndi zina zamkaka zotsika mafuta. Kuchotsa mafuta ena sikutsitsa calcium mu mkaka.

• Yogurt, tchizi ambiri, ndi buttermilk amabwera mumafuta opanda mafuta kapena mafuta ochepa.
• Vitamini D amathandizira thupi lanu kugwiritsa ntchito calcium, ndichifukwa chake vitamini D nthawi zambiri imawonjezeredwa mkaka.

Ngati mumadya zochepa kapena osadya mkaka, mutha kupeza calcium mu zakudya zina. Nthawi zambiri amawonjezeredwa ku madzi a lalanje, mkaka wa soya, tofu, tirigu wokonzeka kudya, ndi buledi. Fufuzani zolemba pazakudya izi kuti muwonjezere calcium.

Zomera zobiriwira zobiriwira, monga broccoli, collards, kale, masamba a mpiru, masamba a turnip, ndi bok choy (kabichi waku China), ndimagwero abwino a calcium.

Zakudya zina zabwino za calcium ndi:

• Salimoni ndi sardini omwe amathimbidwa ndi mafupa awo (mutha kudya mafupa ofewa)
• Maamondi, mtedza waku Brazil, mbewu za mpendadzuwa, tahini (phala la zitsamba), ndi nyemba zouma
• Blackstrap molasses

Malangizo ena owonetsetsa kuti thupi lanu likhoza kugwiritsa ntchito calcium mu zakudya zanu:

• Kuphika masamba okhala ndi calcium yambiri m'madzi ochepa kwakanthawi kochepa kwambiri. Adzasungabe calcium yambiri motere.
• Samalani ndi zomwe mumadya ndi zakudya zokhala ndi calcium. Mitundu ina, monga chinangwa cha tirigu ndi zakudya zokhala ndi oxalic acid (sipinachi ndi rhubarb), zimatha kuteteza thupi lanu kuti lisamwe calcium.

Dokotala wanu angakulimbikitseni calcium kapena vitamini D yowonjezera calcium ndi vitamini D yomwe mukufuna. Komabe, kuchuluka pakati pa maubwino ndi zovuta za zowonjezerazi sikudziwika bwinobwino.

Kufooka kwa mafupa - calcium; Osteoporosis - kutsika kwa mafupa

• Gwero la calcium
• Kufooka kwa mafupa
• Kufooka kwa mafupa
• Gwero la Vitamini D
• Calcium phindu

Brown C. Mavitamini, calcium, fupa. Mu: Brown MJ, Sharma P, Mir FA, Bennett PN, olemba. Chipatala cha mankhwala. Wolemba 12. Philadelphia, PA: Elsevier; 2019: chaputala 39.

Cosman F, wochokera kwa Beur SJ, LeBoff MS, et al. Upangiri wazachipatala popewa komanso kuchiza matenda a kufooka kwa mafupa. Osteoporos Int. 2014; 25 (10): 2359-2381. PMID: 25182228 pubed.ncbi.nlm.nih.gov/25182228/.

National Institutes of Health, tsamba la Office of Dietary Supplements. Chidziwitso cha akatswiri azaumoyo: calcium. ods.od.nih.gov/factsheets/Calcium-HealthProfessional. Idasinthidwa pa Marichi 26, 2020. Idapezeka pa Julayi 17, 2020.

Ntchito Yoteteza ku US; Grossman DC, Curry SJ, Owens DK, ndi al. Vitamini D, calcium, kapena kuphatikiza kowonjezera popewa kuphulika kwa anthu omwe akukhala mdera: Ndemanga ya US Preventive Services Task Force. JAMA. 2018; 319 (15): 1592-1599. PMID: 29677309 adasankhidwa.ncbi.nlm.nih.gov/29677309/.

• Calcium
• Kufooka kwa mafupa
• Vitamini D.