Calcium mu zakudya

Calcium ndi mchere wochuluka kwambiri womwe umapezeka m'thupi la munthu. Mano ndi mafupa zimakhala ndi calcium yambiri. Maselo amitsempha, minyewa ya thupi, magazi, ndi madzi ena amthupi ali ndi calcium yonseyo.

Calcium ndi imodzi mwa mchere wofunikira kwambiri m'thupi la munthu. Zimathandiza kupanga ndi kusunga mano ndi mafupa athanzi. Mulingo woyenera wa calcium m'thupi m'moyo wonse ungathandize kupewa kufooka kwa mafupa.

Calcium imathandiza thupi lanu ndi:

• Kumanga mafupa ndi mano olimba
• Kutseka magazi
• Kutumiza ndi kulandira zizindikiritso zamitsempha
• Kufinya ndi kupumula minofu
• Kutulutsa mahomoni ndi mankhwala ena
• Kusunga kugunda kwamtima

CALCIUM NDI ZOCHITIKA ZA TSIKU

Zakudya zambiri zimakhala ndi calcium, koma mkaka ndiye gwero labwino kwambiri. Mkaka ndi mkaka monga yogurt, tchizi, ndi buttermilk zimakhala ndi calcium yomwe thupi lanu limatha kuyamwa.

Mkaka wonse (mafuta 4%) amalimbikitsidwa kwa ana azaka zapakati pa 1 mpaka 2. Akuluakulu komanso ana azaka zopitilira 2 ayenera kumwa mkaka wopanda mafuta (2% kapena 1%) mkaka kapena mkaka wosalala ndi zina zamkaka. Kuchotsa mafuta sikungachepetse calcium mu mkaka.

• Yogurt, tchizi, ndi buttermilk ndizochokera ku calcium ndipo zimabwera m'mafuta ochepa kapena opanda mafuta.
• Mkaka ndi gwero labwino la phosphorous ndi magnesium, yomwe imathandiza thupi kuyamwa ndikugwiritsa ntchito calcium.
• Vitamini D amafunikira kuti mthupi lanu mugwiritse ntchito calcium. Mkaka uli ndi vitamini D pachifukwa ichi.

MALO ENA A CALCIUM

Zina mwa calcium zomwe zingathandize kukwaniritsa zosowa za calcium m'thupi lanu ndi monga:

• Masamba obiriwira obiriwira monga broccoli, collards, kale, masamba a mpiru, masamba a turnip, ndi bok choy kapena kabichi waku China
• Salimoni ndi sardine zamzitini ndi mafupa awo ofewa
• Maamondi, mtedza waku Brazil, mbewu za mpendadzuwa, tahini, ndi nyemba zouma
• Blackstrap molasses

Calcium nthawi zambiri imawonjezeredwa kuzinthu zopangira zakudya. Izi zimaphatikizapo zakudya monga madzi a lalanje, mkaka wa soya, tofu, tirigu wokonzeka kudya, ndi buledi. Awa ndi gwero la calcium yabwino kwambiri kwa anthu omwe samadya mkaka wambiri.

Njira zowonetsetsa kuti mumapeza calcium yokwanira pazakudya zanu:

• Kuphika zakudya m'madzi ochepa nthawi yayifupi kwambiri kuti musunge calcium yambiri pazakudya zomwe mumadya. (Izi zikutanthauza kutentha kapena kusungunula kuphika m'malo mootcha zakudya.)
• Samalani ndi zakudya zina zomwe mumadya ndi zakudya zokhala ndi calcium. Zingwe zina, monga chimanga cha tirigu, ndi zakudya zokhala ndi oxalic acid (sipinachi ndi rhubarb) zimatha kulumikizana ndi calcium ndikutchingira kuti isatengeke. Ichi ndichifukwa chake masamba obiriwira samadziwika kuti ndi calcium yokwanira, chifukwa thupi lanu silitha kugwiritsa ntchito calcium yambiri yomwe ili nayo. Anthu omwe amadya zakudya zamasamba ayenera kuonetsetsa kuti akuphatikizanso zinthu za soya ndi zinthu zolimba kuti apeze calcium yokwanira.

ZOTHANDIZA ZOTHANDIZA

Calcium imapezekanso muzowonjezera mavitamini ambiri amchere. Ndalamazo zimasiyanasiyana, kutengera chowonjezera. Zakudya zowonjezerapo zitha kukhala ndi calcium yokha, kapena calcium yokhala ndi michere ina monga vitamini D. Chongani chizindikirocho pagawo la Supplement Facts la phukusi kuti mudziwe kuchuluka kwa calcium mu chowonjezera. Kuyamwa kwa calcium ndibwino kwambiri mukamamwa osapitilira 500 mg nthawi imodzi.

Mitundu iwiri yomwe imapezeka ndi calcium yowonjezera ndi calcium citrate ndi calcium carbonate.

• Calcium citrate ndi njira yotsika mtengo kwambiri yowonjezeramo. Amatengedwa bwino ndi thupi pamimba yathunthu kapena yopanda kanthu.
• Calcium carbonate ndi yotsika mtengo. Zimayamwa bwino ndi thupi ngati zitengedwa ndi chakudya. Calcium carbonate imapezeka muzinthu zotsutsana ndi antiacid monga Rolaids kapena Tums. Kutafuna kapena piritsi lililonse nthawi zambiri kumapereka calcium ya 200 mpaka 400 mg. Chongani chizindikirocho kuchuluka kwake.

Mitundu ina ya calcium mu zowonjezera ndi zakudya ndi calcium lactate, calcium gluconate, ndi calcium phosphate.

Kuchulukanso kwa calcium kwakanthawi kochepa sikumayambitsa zovuta zina. Komabe, kulandira calcium yochulukirapo kwakanthawi kwakanthawi kumadzetsa chiopsezo cha miyala ya impso mwa anthu ena.

Omwe samalandira calcium yokwanira kwakanthawi akhoza kukhala ndi matenda ofooka mafupa (kupatuka kwa mafupa ndi kuchepa kwa mafupa pakapita nthawi). Zovuta zina ndizothekanso.

Anthu omwe ali ndi tsankho pakati pa lactose ali ndi vuto lokumba lactose, shuga wa mkaka. Zogulitsa zotsatsa zilipo zomwe zimapangitsa kukhala kosavuta kugaya lactose. Muthanso kugula mkaka wopanda lactose m'masitolo ambiri. Anthu ambiri omwe savutika ndi kusagwirizana kwa lactose amathabe kugaya tchizi wolimba ndi yogurt.

Uzani wothandizira zaumoyo wanu za zakudya zilizonse zowonjezera zakudya komanso mankhwala omwe mumamwa. Wothandizira anu akhoza kukuwuzani ngati zakudyazo zitha kulumikizana kapena kusokoneza mankhwala anu kapena mankhwala owonjezera. Kuphatikiza apo, mankhwala ena amatha kusokoneza momwe thupi lanu limayamwa calcium.

Calcium yomwe imakonda kwambiri ndi zakudya zopatsa calcium monga zopangira mkaka. Anthu ena adzafunika kutenga chowonjezera cha calcium. Kuchuluka kwa calcium yomwe mumafuna kumadalira msinkhu wanu komanso kugonana. Zinthu zina, monga kutenga pakati ndi matenda, ndizofunikanso.

Malangizo a calcium, komanso zakudya zina, amaperekedwa mu Dietary Reference Intakes (DRIs) yopangidwa ndi Food and Nutrition Board ku Institute of Medicine. DRI ndi nthawi yolembera omwe amagwiritsidwa ntchito pokonza ndikuwunika michere ya anthu athanzi. Izi, zomwe zimasiyana zaka komanso kugonana, zimaphatikizapo:

• Ovomerezedwa ndi Dietary Allowance (RDA): Kuchuluka kwa chakudya tsiku lililonse chokwanira kukwaniritsa zosowa za anthu pafupifupi onse (97% mpaka 98%). RDA ndiyeso yolowerera potengera umboni wa kafukufuku wasayansi.
• Kudya Kwokwanira (AI): Mulingo uwu umakhazikitsidwa pomwe palibe umboni wokwanira wofufuza zasayansi wopanga RDA. Imaikidwa pamlingo womwe umaganiziridwa kuti umapatsa thanzi chakudya chokwanira.

Calcium yomwe imakonda kwambiri ndi zakudya zopatsa calcium monga zopangira mkaka. Anthu ena amafunika kutenga calcium calcium ngati samalandira calcium yokwanira pazakudya zomwe amadya.

Makanda (AI):

• Miyezi 0 mpaka 6: mamiligalamu 200 patsiku (mg / tsiku)
• Miyezi 7 mpaka 12: 260 mg / tsiku

Ana ndi achinyamata (RDA):

• Zaka 1 mpaka 3: 700 mg / tsiku
• Zaka 4 mpaka 8: 1,000 mg / tsiku
• Zaka 9 mpaka 18: 1,300 mg / tsiku

Akuluakulu (RDA):

• Zaka 19 mpaka 50: 1,000 mg / tsiku
• Zaka 50 mpaka 70: Amuna - 1,000 mg / tsiku; Akazi - 1,200 mg / tsiku
• Oposa zaka 71: 1,200 mg / tsiku

Mimba ndi kuyamwitsa (RDA):

• Zaka 14 mpaka 18: 1,300 mg / tsiku
• Zaka 19 mpaka 50: 1,000 mg / tsiku

Mpaka 2,500 mpaka 3,000 mg patsiku la calcium kuchokera pazakudya ndi zowonjezera zimawoneka ngati zotetezeka kwa ana ndi achinyamata, ndipo 2,000 mpaka 2,500 mg patsiku zimawoneka ngati zotetezeka kwa akulu.

Mndandanda wotsatirawu ungakuthandizeni kudziwa kuchuluka kwa calcium yomwe mumalandira kuchokera ku chakudya:

• Galasi lamkaka 8ml (240 milliliter) mkaka = 300 mg ya calcium
• Galasi limodzi la ounce (240 milliliter) la mkaka wa soya wokhala ndi calcium = 300 mg calcium
• 1.5 magalamu (42 magalamu) a tchizi = 300 mg ya calcium
• Ma ouniki 6 (168 magalamu) a yogurt = 300 mg ya calcium
• Masentimita atatu (84 magalamu) a sardine ndi mafupa = 300 mg ya calcium
• ½ chikho (82 magalamu) a masamba obiriwira otsekedwa = 100 mg ya calcium
• ¼ chikho (23 magalamu) amondi = 100 mg ya calcium
• 1 chikho (70 magalamu) a shredded bok choy = 74 mg ya calcium

Vitamini D amafunikira kuti mthupi mutenge calcium. Posankha chowonjezera cha calcium, yang'anani chomwe chili ndi vitamini D.

Zakudya - calcium

• Calcium phindu
• Gwero la calcium

Institute of Medicine, Food and Nutrition Board. Kulowetsa Zakudya Zakudya za calcium ndi Vitamini D. Nyuzipepala ya National Academies. Washington, DC. 2011. PMID: 21796828 www.ncbi.nlm.nih.gov/pubmed/21796828.

Mason JB. Mavitamini, kufufuza mchere, ndi micronutrients ena. Mu: Goldman L, Schafer AI, olemba. Mankhwala a Goldman-Cecil. Wolemba 25. Philadelphia, PA: Elsevier Saunders; 2016: chap 218.

Ma National Institutes of Health. Pepala lowonjezera pazakudya: calcium. ods.od.nih.gov/factsheets/Calcium-HealthProfessional/. Idasinthidwa pa Seputembara 26, 2018. Idapezeka pa Epulo 10, 2019.

National Osteoporosis Foundation. Upangiri wazachipatala popewa komanso kuchiza matenda a kufooka kwa mafupa. 2014. Nkhani, Mtundu 1. www.bonesource.org/clinical-guidelines. Idasinthidwa pa Epulo 1, 2014. Idapezeka pa Epulo 10, 2019.

Salwen MJ. Mavitamini ndi kufufuza zinthu. Mu: McPherson RA, Pincus MR, olemba., Eds. Henry's Clinical Diagnosis and Management by Laboratory Methods. Wachitatu. St Louis, MO: Elsevier; 2017: mutu 26.

Dipatimenti ya Zaulimi ku US. ChakudyaData Central. fdc.nal.usda.gov/index.html. Idapezeka pa Epulo 10, 2019.