Calcium - ntchito ndi komwe mungapeze

Zamkati

• Ntchito za calcium
• Zakudya zokhala ndi calcium
• Kutsekemera kwa calcium
• Malangizo a calcium

Calcium ndi mchere wofunikira pakumanga ndi kukonza mafupa ndi mano, kuphatikiza pakukhala kofunikira kwambiri pakuchepetsa minofu ndikufalitsa zikhumbo zamitsempha.

Chifukwa imagwiritsidwa ntchito kwambiri ndi thupi, ndikofunikira kuti calcium imamwe mokwanira, makamaka nthawi yaubwana, monga momwe zilili panthawi imeneyi ya moyo pomwe mafupa ndi mano amapangidwa, omwe mtsogolo amatha kugwira ntchito ngati calcium olumala.

Ntchito za calcium

Calcium imakhudzidwa ndi kuchepa kwa maselo onse m'thupi, kugwira ntchito monga:

1. Limbikitsani ndikupanga mafupa ndi mano;
2. Nawo kutseka magazi;
3. Kutumiza zikhumbo zamitsempha;
4. Lolani kupweteka kwa minofu;
5. Sungani magazi pH moyenera;

Chifukwa imagwiritsidwa ntchito kwambiri mthupi, kudya kashiamu wocheperako kumatha kubweretsa kuchepa kwa mcherewu, womwe umachotsedwa m'mafupa kuti ugwire ntchito zake zina mthupi. Matendawa atakhala kwa nthawi yayitali, mavuto monga osteopenia ndi kufooka kwa mafupa, omwe amafooketsa mafupa, amatha. Phunzirani momwe mungazindikire zizindikiro zakusowa kwa calcium.

Zakudya zokhala ndi calcium

Calcium ingapezeke mu zakudya monga mkaka, yogurt, tchizi ndi zotumphukira zina, komanso sardines zamzitini, mtedza waku Brazil, amondi, mtedza ndi tofu.

Kuti munthu wamkulu afike kashiamu wokwanira patsiku, ayenera kudya mkaka pafupifupi 200 ml + magawo atatu a tchizi a Minas + 1 yogati wachilengedwe patsiku, mwachitsanzo. Komabe, nthawi zambiri sikofunikira kudya zakumwa zambiri kukhala ndi calcium yokwanira, popeza nyama ndi ndiwo zamasamba zimakhalanso ndi michere yambiri. Onani kuchuluka kwa calcium mu chakudya.

Kutsekemera kwa calcium

Kuti kashiamu ayamwe bwino, ndikofunikira kuti amwe popanda chakudya chokhala ndi tiyi kapena khofi, chitsulo, chomwe chimapezeka makamaka munyama, ndi ma phytates ndi oxalates, omwe amapezeka m'masamba monga nyemba ndi sipinachi.

China chofunikira pakamwa kwa calcium ndikupezeka kwa Vitamini D, komwe kumalimbikitsa matumbo kuyamwa kashiamu woyamwa ndikuwonjezera kukhazikika kwa calcium m'mafupa. Komabe, kuwonjezera pa mkaka, ndi zakudya zochepa zokha zomwe zili ndi Vitamini D, yemwe amapangidwa makamaka khungu likakhala padzuwa osagwiritsa ntchito zoteteza ku dzuwa.

Kuphatikiza pa chakudya, zolimbitsa thupi, makamaka zomwe zimakhudza, monga kuthamanga kapena kuyenda, kumathandizanso kuyamwa kwa calcium komanso kumapangitsa kuti pakhale mafupa. Onani maupangiri ena owonjezera kuyamwa kwa calcium.

Malangizo a calcium

Malangizo a calcium patsiku amasiyana malinga ndi zaka, monga tawonetsera pansipa:

• Zaka 1 mpaka 3: mamiligalamu 500
• Zaka 4 mpaka 8: mamiligalamu 800
• Zaka 9 mpaka 18: mamiligalamu 1,300
• Zaka 19 ndi 50: mamiligalamu 1,000
• kuyambira zaka 50: mamiligalamu 1,200
• Amayi apakati mpaka azaka 18: mamiligalamu 1,300
• Amayi apakati atatha zaka 18: mamiligalamu 1,000

Ubwana ndi gawo la moyo momwe calcium ndiyofunikira pakupanga mafupa olimba, olimba ndikukula motalikirapo komanso motakata, kuphatikiza pakukhala nthawi yopanga mano. Pambuyo pa zaka 50, kufunika kwa calcium kumawonjezera kupewa mavuto monga kufooka kwa mafupa, komwe kumafala makamaka kwa azimayi atatha kusamba.