Zowonjezera calcium

NDANI AMENE AYENERA KUDZIPEREKA PAKALALIKI?

Calcium ndi mchere wofunikira m'thupi la munthu. Zimathandiza kumanga ndi kuteteza mano ndi mafupa anu. Kupeza calcium yokwanira m'moyo wanu kungathandize kupewa kufooka kwa mafupa.

Anthu ambiri amatenga calcium yokwanira pazakudya zawo zachizolowezi. Zakudya za mkaka, masamba obiriwira obiriwira, ndi zakudya zopangidwa ndi calcium zili ndi calcium yambiri. Mwachitsanzo, 1 chikho (237 ml) ya mkaka kapena yogurt ili ndi 300 mg ya calcium. Azimayi achikulire ndi abambo amafunika kashiamu wowonjezera kuti mafupa awo asachepetse (kufooka kwa mafupa).

Wothandizira zaumoyo wanu angakuuzeni ngati mukufuna kutenga calcium yowonjezera. Lingaliro loti mutenge calcium yowonjezera liyenera kutengera kuyerekezera zabwino ndi zovuta zochitira izi.

MITUNDU YA CALCIUM SUPPLEMENTS

Mitundu ya calcium ikuphatikizapo:

• Calcium carbonate. Mankhwala opatsirana pogula (OTC) okhala ndi calcium carbonate. Magwero a calcium awa salipira ndalama zambiri. Piritsi kapena kutafuna kulikonse kumapereka 200 mg kapena kuposa calcium.
• Kashiamu citrate. Uwu ndi calcium wokwera mtengo kwambiri. Imayamwa bwino pamimba yopanda kanthu kapena yokwanira. Anthu omwe ali ndi asidi ochepa m'mimba (zomwe zimafala kwambiri kwa anthu azaka zopitilira 50) zimamwa calcium citrate kuposa calcium carbonate.
• Mitundu ina, monga calcium gluconate, calcium lactate, calcium phosphate: Ambiri amakhala ndi calcium yochepa kuposa mitundu ya carbonate ndi citrate ndipo samapereka phindu lililonse.

Posankha chowonjezera cha calcium:

• Onani mawu oti "kuyeretsedwa" kapena chizindikiro cha United States Pharmacopeia (USP) cholembedwacho.
• Pewani mankhwala opangidwa kuchokera ku chipolopolo cha oyster chosafufuzidwa, chakudya cha mafupa, kapena dolomite chomwe chilibe chizindikiro cha USP. Atha kukhala ndi lead kapena milingo yayikulu yazitsulo.

MMENE MUNGAPEZERE ZAMBIRI CALCIUM

Tsatirani upangiri wa omwe akukupatsirani kuchuluka kwa calcium yomwe mukufuna.

Onjezerani kuchuluka kwa calcium yanu pang'onopang'ono. Omwe akukuthandizani angakuuzeni kuti muyambe ndi 500 mg tsiku kwa sabata, ndikuwonjezera zina pakapita nthawi.

Yesetsani kufalitsa calcium yowonjezera yomwe mumamwa patsikulo. Musatenge zoposa 500 mg nthawi imodzi. Kutenga calcium tsiku lonse:

• Lolani calcium yambiri kuti imangidwe
• Chepetsani zovuta zina monga mpweya, kuphulika, ndi kudzimbidwa

Kuchuluka kwa calcium akulu amafunikira tsiku lililonse kuchokera pazakudya ndi zowonjezera calcium:

• Zaka 19 mpaka 50: 1,000 mg / tsiku
• Zaka 51 mpaka 70: Amuna - 1,000 mg / tsiku; Akazi - 1,200 mg / tsiku
• Zaka 71 ndi kupitirira: 1,200 mg / tsiku

Thupi limafunikira vitamini D kuti lithandizire kuyamwa calcium. Mutha kupeza vitamini D kuchokera padzuwa pakhungu lanu komanso pazakudya zanu. Funsani omwe akukuthandizani ngati mukufuna kutenga vitamini D yowonjezera. Mitundu ina ya calcium yowonjezera imakhalanso ndi vitamini D.

ZOKHUDZA KWAMBIRI NDI CHITETEZO

Musatenge kashiamu yochulukirapo kuposa omwe amakupatsani.

Yesani zotsatirazi ngati zingachitike mukalandira calcium yowonjezera:

• Imwani madzi ambiri.
• Idyani zakudya zowonjezera.
• Pitani ku calcium ya mtundu wina ngati zosinthazo sizikuthandizani.

Nthawi zonse muuzeni omwe amakupatsirani kapena wamankhwala ngati mukumwa calcium yowonjezera. Zowonjezera za calcium zimatha kusintha momwe thupi lanu limayamwa mankhwala ena. Izi zimaphatikizapo mitundu ina ya maantibayotiki ndi mapiritsi azitsulo.

Dziwani izi:

• Kutenga calcium yowonjezera nthawi yayitali kumadzetsa chiopsezo cha miyala ya impso mwa anthu ena.
• Kashiamu wochuluka amatha kuteteza thupi kuti lisamwe chitsulo, zinc, magnesium, ndi phosphorous.
• Maantacid ali ndi zinthu zina monga sodium, aluminium, ndi shuga. Funsani omwe akukuthandizani ngati ma antiacids ali oyenera kuti mugwiritse ntchito ngati calcium supplement.

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 www.ncbi.nlm.nih.gov/pubmed/25182228. (Adasankhidwa)

NIH Osteoporosis ndi Tsamba Loyanjana ndi Matenda a National Resource Center. Calcium ndi vitamini D: ndizofunikira pamibadwo yonse. www.bones.nih.gov/health-info/bone/bone-health/nutrition/calcium-and-vitamin-d-important-every-age. Idasinthidwa mu Okutobala 2018. Idapezeka pa February 26, 2019.

Gulu Lankhondo Loteteza ku US, Grossman DC, Curry SJ, et 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 www.ncbi.nlm.nih.gov/pubmed/29677309.

Weber TJ. Kufooka kwa mafupa. Mu: Goldman L, Schafer AI, olemba. Mankhwala a Goldman-Cecil. Wolemba 25. Philadelphia, PA: Elsevier Saunders; 2016: chap 243.