Calcium ndi mafupa

Kashiamu wamchere amathandiza minofu, mitsempha, ndi maselo kugwira ntchito bwino.

Thupi lanu limafunikanso calcium (komanso phosphorous) kuti apange mafupa athanzi. Mafupa ndiwo malo osungira calcium m'thupi.

Thupi lanu silimatha kupanga calcium. Thupi limangopeza calcium yomwe imafunikira kudzera pachakudya chomwe mumadya, kapena kuchokera kuzowonjezera. Ngati simupeza calcium yokwanira m'zakudya zanu, kapena ngati thupi lanu silikudya calcium yokwanira, mafupa anu amatha kufooka kapena sangakule bwino.

Mafupa anu (mafupa) ndi lamoyo. Mafupa akusinthidwa nthawi zonse ndikuthanso fupa lakale ndikupanga fupa latsopano. Zimatenga pafupifupi zaka 10 kuti fupa lonse m'thupi lanu lipangidwe. Ichi ndichifukwa chake kulabadira thanzi la mafupa ndikofunikira kwa achikulire osati kokha pakukula kwa ana.

Kuchuluka kwa mafupa kumatanthauza kuchuluka kwa calcium ndi mchere wina womwe umapezeka m'chigawo cha mafupa anu. Kuchuluka kwa mafupa kumakhala kwakukulu kwambiri pakati pa zaka 25 mpaka 35. Amatsika mukamakalamba. Izi zitha kubweretsa mafupa osalimba, osalimba omwe amatha kuthyoka mosavuta, ngakhale osagwa kapena kuvulala kwina.

Njira yogaya chakudya nthawi zambiri imakhala yoyipa kwambiri potengera calcium. Anthu ambiri amatenga kashiamu omwe amadya pazakudya zawo 15% mpaka 20% yokha. Vitamini D ndiye mahomoni omwe amathandiza m'matumbo kuyamwa calcium.

Okalamba ambiri amakhala ndi zoopsa zomwe zimawonjeza thanzi la mafupa. Kudya kashiamu mu zakudya (mkaka, tchizi, yogurt) ndizochepa. Mavitamini a Vitamini D ndi otsika ndipo kuyamwa kwa calcium m'munsi ndikotsika. Mwa akulu akulu ambiri, zizindikiritso za mahomoni zimayenera kutenga calcium m'mafupa tsiku lililonse kuti magazi azikhala ndi calcium wamba. Izi zimapangitsa kuti mafupa awonongeke.

Chifukwa cha izi, mukamakula, thupi lanu likufunikabe calcium kuti mafupa anu akhale olimba komanso olimba. Akatswiri ambiri amalimbikitsa kashiamu mamiligalamu 1,200 osachepera 1 800 mpaka 1,000 mayunitsi apadziko lonse a vitamini D patsiku. Wothandizira zaumoyo wanu angakulimbikitseni mankhwala owonjezera kuti akupatseni calcium ndi vitamini D yomwe mukufuna.

Malangizo ena amafuna kuti azikhala ndi mavitamini D ochulukirapo, koma akatswiri ambiri amaganiza kuti kuchuluka kwa vitamini D sikokwanira kwa aliyense. Kuphatikiza apo, calcium yokwanira kwambiri pazakudya zanu imatha kubweretsa mavuto azaumoyo monga kudzimbidwa, miyala ya impso, komanso kuwonongeka kwa impso. Ngati mukuda nkhawa ndi thanzi la mafupa, onetsetsani kuti mukukambirana ndi omwe amakupatsani ngati calcium ndi Vitamini D ndizofunikira kwa inu.

Anthu omwe ali ndi matenda okhudzana ndi m'matumbo (yotupa matumbo, opareshoni ya m'mimba), matenda opatsirana am'mimba, kapena akumwa mankhwala ena angafunikire mayankho osiyanasiyana othandizira calcium ndi vitamini D supplementation. Lankhulani ndi omwe amakupatsani ngati simukudziwa kuchuluka kwa calcium ndi vitamini D.

Tsatirani chakudya chomwe chimapereka calcium yokwanira, vitamini D, ndi protein. Zakudyazi siziletsa kutayika kwa mafupa, koma zithandizira kuti thupi lanu likhale ndi zida zomwe zingafunike kuti apange mafupa. Kukhala okhwima komanso otakataka kumatha kuteteza mafupa ndikuwakhalitsa olimba. Kupewa kusuta kumatetezeranso mafupa ndikuwateteza kukhala olimba.

Zakudya za calcium yayikulu ndi monga:

• Mkaka
• Tchizi
• Ayisi kirimu
• Masamba obiriwira obiriwira, monga sipinachi ndi masamba obiriwira
• Salimoni
• Sardines (ndi mafupa)
• Tofu
• Yogurt

Mphamvu ya mafupa ndi calcium; Kufooka kwa mafupa - calcium ndi mafupa; Osteopenia - calcium ndi mafupa; Mafupa kupatulira - calcium ndi mafupa; Kutsika kwa mafupa ochepa - calcium ndi mafupa

• Calcium ndi mafupa

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