Mfundo Zachidule Zokhudza calcium

Zamkati

• 1. Calcium imagwira ntchito m'thupi lanu
• 2. Thupi lanu silimatulutsa calcium
• 3. Muyenera vitamini D kuti mutenge calcium
• 4. Calcium ndiyofunika kwambiri kwa amayi
• 5. Ndalama zomwe zikulimbikitsidwa zimatengera zaka zanu
• 6. Kusowa kwa calcium kumatha kubweretsa zovuta zina
• 7. Zowonjezera za calcium zimatha kukuthandizani kuti mupeze kuchuluka koyenera
• 8. Kashiamu wambiri akhoza kukhala ndi zotsatira zoyipa
• Kutenga

Calcium ndi michere yofunikira yomwe thupi lanu limafunikira pazinthu zambiri zofunika. Pemphani kuti muphunzire zambiri za mcherewu komanso kuchuluka komwe muyenera kukhala mukupeza.

1. Calcium imagwira ntchito m'thupi lanu

Calcium imagwira ntchito zambiri m'thupi lanu. Thupi lanu limafuna calcium kuti izizungulira magazi, kusuntha minofu, ndi kutulutsa mahomoni. Calcium imathandizanso kunyamula mauthenga ochokera ku ubongo wanu kupita kumadera ena a thupi lanu.

Calcium ndi gawo lalikulu la thanzi la mano ndi mafupa. Zimapangitsa mafupa anu kukhala olimba komanso olimba. Mutha kuganiza za mafupa anu ngati malo osungira calcium m'thupi lanu. Ngati simupeza calcium yokwanira mu chakudya chanu, thupi lanu limachotsa m'mafupa anu.

2. Thupi lanu silimatulutsa calcium

Thupi lanu silimatulutsa calcium, chifukwa chake muyenera kudalira zakudya zanu kuti mupeze calcium yomwe mukufuna. Zakudya zomwe zili ndi calcium yambiri ndi izi:

• zopangira mkaka monga mkaka, tchizi, ndi yogati
• masamba obiriwira obiriwira monga kale, sipinachi, ndi broccoli
• nyemba zoyera
• sardines
• mikate yokhala ndi calcium, chimanga, zopangira soya, ndi timadziti ta lalanje

3. Muyenera vitamini D kuti mutenge calcium

Thupi lanu limafunikira vitamini D kuti mutenge calcium. Izi zikutanthauza kuti simungapindule kwathunthu ndi chakudya chokhala ndi calcium ngati mulibe vitamini D.

Mutha kupeza vitamini D kuchokera ku zakudya zina, monga nsomba, mazira a mazira, ndi bowa wina. Monga calcium, zakudya zina zimakhala ndi vitamini D. Mwachitsanzo, mkaka nthawi zambiri umawonjezera vitamini D.

Dzuwa ndiye gwero lanu labwino kwambiri la vitamini D. Khungu lanu limatulutsa vitamini D mwachilengedwe mukakhala padzuwa. Omwe ali ndi khungu lakuda samatulutsanso vitamini D, chifukwa chake zowonjezera zingakhale zofunikira kuti tipewe kusowa.

4. Calcium ndiyofunika kwambiri kwa amayi

Kafukufuku angapo akuwonetsa kuti calcium imatha kuchepetsa zizindikilo za premenstrual syndrome (PMS). Izi zidatsimikizira kuti azimayi omwe ali ndi PMS amadya kashiamu ndi magnesium ochepa, komanso m'munsi mwa seramu.

5. Ndalama zomwe zikulimbikitsidwa zimatengera zaka zanu

Kodi mungadziwe bwanji ngati mukupeza calcium yokwanira? National Institutes of Health (NIH) imati akulu ayenera kulandira mg wa 1,000 tsiku lililonse. Kwa amayi opitilira 50 komanso panthawi yapakati komanso yoyamwitsa, NIH imalimbikitsa 1,200 mg tsiku lililonse.

Chikho chimodzi cha mafuta, mafuta ochepa, kapena mkaka wonse umakhala ndi 300 mg ya calcium. Onani chitsogozo chothandiza cha UCSF kuti muwone kuchuluka kwa calcium muzakudya zambiri wamba.

6. Kusowa kwa calcium kumatha kubweretsa zovuta zina

Kuperewera kwa calcium kumatha kubweretsa zovuta zina. Kwa akulu, calcium yocheperako imatha kuwonjezera chiopsezo chanu chokhala ndi matenda a kufooka kwa mafupa, kapena mafupa ofooka komanso obowoka omwe amathyoledwa mosavuta. Osteoporosis imakonda kwambiri azimayi achikulire, ndichifukwa chake NIH imalimbikitsa kuti azidya calcium yambiri kuposa amuna anzawo.

Calcium ndiyofunikira kwa ana akamakula ndikukula. Ana omwe sapeza calcium yokwanira sangakule mpaka kuthekera kwathunthu, kapena kukhala ndi mavuto ena azaumoyo.

7. Zowonjezera za calcium zimatha kukuthandizani kuti mupeze kuchuluka koyenera

Sikuti aliyense amalandira calcium yomwe amafunikira pazakudya zokha. Ngati mulibe vuto la lactose, wosadyeratu zanyama zilizonse, kapena osati wokonda mkaka, mungavutike kupeza calcium yokwanira pazakudya zanu.

Chowonjezera cha calcium chitha kuthandiza kuwonjezera calcium pazakudya zanu. Calcium carbonate ndi calcium citrate ndi mitundu iwiri yolimbikitsidwa kwambiri ya calcium.

Calcium carbonate ndi yotchipa komanso yofala kwambiri. Amatha kupezeka m'mankhwala ambiri ophera asidi. Iyenera kutengedwa ndi chakudya kuti igwire bwino ntchito.

Calcium citrate safuna kumwa ndi chakudya ndipo itha kuyamwa bwino ndi anthu achikulire omwe ali ndi asidi otsika m'mimba.

Onetsetsani kuti zowonjezera ma calcium zimakhala ndi zovuta zina. Mutha kukhala ndi vuto lakudzimbidwa, mpweya, ndi kuphulika. Zowonjezerazo zingasokonezenso thupi lanu kutengera zakudya zina kapena mankhwala. Funsani dokotala musanayambe zowonjezera zilizonse.

8. Kashiamu wambiri akhoza kukhala ndi zotsatira zoyipa

Ndi mchere kapena michere iliyonse, ndikofunikira kuti mupeze kuchuluka koyenera. Kashiamu wambiri amatha kukhala ndi zotsatirapo zoyipa.

Zizindikiro monga kudzimbidwa, mpweya, ndi kuphulika zitha kuwonetsa kuti mukupeza calcium yambiri.

Kashiamu wowonjezera amathanso kuonjezera chiopsezo cha miyala ya impso. Nthawi zambiri, calcium yochulukirapo imatha kuyambitsa calcium mu magazi anu. Izi zimatchedwa hypercalcemia.

Madokotala ena amaganiza kuti kumwa zowonjezera calcium kungapangitse kuti mukhale ndi matenda amtima, koma ena sagwirizana. Pakadali pano, kafukufuku wambiri amafunikira kuti mumvetsetse momwe zowonjezera calcium zimakhudzira thanzi la mtima.

Kutenga

Calcium ndi yofunikira pa thanzi lanu lonse. Mutha kupeza calcium yomwe mumafunikira pazakudya zosiyanasiyana, ndipo ngati kuli kotheka, kuchokera kuzowonjezera. Calcium imagwirira ntchito limodzi ndi michere ina monga vitamini D, chifukwa chake ndikofunikira kuti muzidya zakudya zopatsa thanzi. Monga momwe zimakhalira ndi mchere kapena michere iliyonse, muyenera kuwunika momwe mumadyera calcium kuti musamakhale ochepa kapena ochepa.