Zowonjezera za calcium: Kodi Muyenera Kuwatenga?

Zamkati

• Chifukwa Chiyani Mukufunikira calcium?
• Ndani Ayenera Kutenga Zowonjezera za calcium?
• Ubwino wa Zowonjezera za calcium
• Atha Kuthandiza Kuteteza Kutaya Kwa Bone Mwa Akazi Amuna Omwe Amwalira Ndi Amayi
• Amatha Kuthandizira Kutaya Mafuta
• Calcium May Ithe Kuchepetsa Kuopsa kwa Khansa ya Colon
• Zowonjezera Zitha Kuthandizira Kukonza Zolemba Zamadzimadzi
• Zowopsa Zotheka Zowonjezera za calcium
• Zitha Kuchulukitsa Chiwopsezo Cha matenda Amtima
• Miyezo Yambiri Itha Kulumikizidwa ndi Khansa ya Prostate
• Kuopsa kwa Miyala ya Impso Kungakulire
• Mlingo Wapamwamba wa calcium mu Magazi Anu
• Zomwe Muyenera Kuziganizira Mukamamwa Zowonjezera za calcium
• Kodi Muyenera Kutenga Ndalama Zingati?
• Mungafunike Kugawanitsa Mlingo
• Kuyanjana kwa Mankhwala
• Kuopsa kwa calcium yochuluka kwambiri
• Mitundu Yosiyanasiyana ya Zowonjezera za calcium
• Kashiamu Carbonate
• Citrate wa calcium
• Zakudya Zakudya za calcium
• Tengani Uthenga Wanyumba

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Anthu ambiri amatenga zowonjezera zowonjezera calcium pofuna kulimbitsa mafupa awo.

Komabe, atha kukhala ndi zovuta zina mwinanso zoopsa zathanzi, kuphatikiza kukulitsa chiwopsezo cha matenda amtima ().

Nkhaniyi ikufotokoza zomwe muyenera kudziwa zokhudzana ndi calcium, kuphatikiza omwe akuyenera kumwa, thanzi lawo komanso kuwopsa kwake.

Chifukwa Chiyani Mukufunikira calcium?

Thupi lanu limafunikira calcium kuti imange ndi kusunga mafupa olimba. Kuposa 99% ya calcium m'thupi lanu imasungidwa m'mafupa ndi mano ().

M'magazi, amagwiritsidwa ntchito kutumiza ma sign a mitsempha, kutulutsa mahomoni ngati insulin ndikuwongolera momwe minofu ndi mitsempha yamagazi imagwirira ntchito ndikucheperako ().

Ndikofunika kwambiri kuti ngati simupeza ndalama zomwe mungakonde muzakudya zanu, thupi lanu lizitenga m'mafupa anu ndi mano kuti muzigwiritsa ntchito kwina, kufooketsa mafupa anu.

Ndiye mumafunikira calcium yochuluka bwanji tsiku lililonse?

Pansipa pali malingaliro apano ochokera ku Institute of Medicine, pofika zaka ():

• Akazi 50 ndi ocheperapo: 1,000 mg patsiku
• Amuna 70 ndi ocheperako: 1,000 mg patsiku
• Azimayi opitilira 50: 1,200 mg patsiku
• Amuna oposa 70: 1,200 mg patsiku

Palinso mitundu ina yolimbikitsira kudya kashiamu. Kapuyo ndi 2,500 mg patsiku akuluakulu mpaka 50 ndi 2,000 mg patsiku kwa achikulire opitilira 50 ().

Ndizotheka kupeza ndalama zokwanira kudzera pazakudya zanu. Zakudya zomwe mumakhala ndizophatikiza mkaka, masamba obiriwira, mtedza, nyemba ndi tofu.

Komabe, anthu omwe samadya zakudya zokwanira za calcium amatha kulingalira zakumwa zowonjezerapo.

Mfundo Yofunika: Thupi lanu limagwiritsa ntchito calcium kupanga mafupa olimba, kutumiza zizindikiritso zamitsempha ndi minofu yamgwirizano. Ngakhale ndizotheka kupeza zokwanira mu zakudya zanu, anthu ena angafunikire kulingalira zowonjezera.

Ndani Ayenera Kutenga Zowonjezera za calcium?

Kashiamu wanu akakhala wosakwanira, thupi lanu limachotsa calcium m'mafupa anu, kuwapangitsa kukhala ofooka komanso owonongeka. Izi zitha kubweretsa kufooka kwa mafupa.

Popeza azimayi ali pachiwopsezo chachikulu cha kufooka kwa mafupa, madokotala ambiri amalimbikitsa kuti amwe mankhwala owonjezera calcium, makamaka atafika kumapeto.

Chifukwa cha izi, azimayi achikulire amatha kutenga zowonjezera calcium ().

Ngati simukupeza ndalama zomwe mwalandira kudzera mu zakudya zanu, zowonjezera zingathandize kudzaza mpata.

Muthanso kuganizira zowonjezera calcium ngati:

• Tsatirani zakudya zamasamba.
• Khalani ndi chakudya chambiri chokhala ndi mapuloteni kapena sodium wochuluka, chomwe chingapangitse thupi lanu kutulutsa calcium yambiri.
• Khalani ndi thanzi labwino lomwe limalepheretsa thupi lanu kuyamwa calcium, monga matenda a Crohn kapena matenda am'matumbo.
• Akuchiritsidwa ndi corticosteroids kwa nthawi yayitali.
• Khalani ndi matenda otupa mafupa.

Mfundo Yofunika: Zowonjezera za calcium zitha kupindulitsa iwo omwe sakulandira calcium yokwanira kuchokera pachakudya komanso amayi omwe afika msambo.

Ubwino wa Zowonjezera za calcium

Zowonjezera za calcium zimatha kukhala ndi maubwino angapo azaumoyo.

Atha Kuthandiza Kuteteza Kutaya Kwa Bone Mwa Akazi Amuna Omwe Amwalira Ndi Amayi

Pambuyo pa kusintha kwa thupi, akazi amataya mafupa chifukwa cha kuchepa kwa estrogen.

Mwamwayi, zowonjezera zowonjezera zitha kuthandizira. Kafukufuku wochulukirapo akuti kupatsa amayi omwe ali ndi postmenopausal calcium zowonjezera - nthawi zambiri mozungulira 1,000 mg patsiku - kumachepetsa kutayika kwa mafupa ndi 1-2% ().

Zotsatirazi zikuwoneka kuti ndizabwino kwambiri mwa amayi omwe ali ndi calcium yochepa komanso pazaka ziwiri zoyambirira zogwiritsa ntchito zowonjezera mavitamini.

Kuphatikiza apo, zikuwoneka kuti palibenso phindu lina lotenga mankhwala akulu ().

Amatha Kuthandizira Kutaya Mafuta

Kafukufuku adalumikiza kudya kashiamu wocheperako wokhala ndi thupi lokwanira (BMI) komanso kuchuluka kwamafuta ambiri ().

Kafukufuku wa 2016 adasanthula zovuta zakupereka chothandizira cha calcium cha 600-mg tsiku lililonse kwa ophunzira onenepa kwambiri komanso onenepa kwambiri omwe ali ndi calcium yotsika kwambiri.

Kafukufukuyu adawona kuti omwe adapatsidwa chowonjezera chomwe chili ndi 600 mg calcium ndi calcium IU ya 125 I adataya mafuta ambiri mthupi pazakudya zoperewera kalori kuposa omwe sanalandire zowonjezera ().

Nthawi zambiri amalimbikitsidwa kutenga vitamini D ndi calcium, chifukwa imathandizira kuyamwa kwake.

Calcium May Ithe Kuchepetsa Kuopsa kwa Khansa ya Colon

Malinga ndi kafukufuku wina wamkulu, calcium yochokera mumkaka ndi zowonjezera imatha kuchepetsa chiopsezo cha khansa ya m'matumbo ().

Kuwunikiranso koyambirira kwamaphunziro a 10 kunapeza zotsatira zofananira ().

Zowonjezera Zitha Kuthandizira Kukonza Zolemba Zamadzimadzi

Kafukufuku wochuluka wasonyeza kuti kumwa calcium kumathandiza kuti thupi likhale ndi mphamvu zamagetsi, makamaka ngati limamwa ndi vitamini D.

Pakafukufuku wa 2016, amayi apakati 42 adatenga zowonjezera zowonjezerapo calcium ndi vitamini D. Zolemba zawo zingapo zama metabolic zimayenda bwino, kuphatikiza kuthamanga kwa magazi ndi zotupa ().

Kafukufuku wina wasonyeza kuti ana azimayi omwe adatenga zowonjezera calcium pamene ali ndi pakati amakhala ndi vuto lothana ndi magazi ali ndi zaka zisanu ndi ziwiri kuposa ana a amayi omwe sanazitenge ().

Kafukufuku waposachedwa, azimayi opitilira 100 onenepa kwambiri, omwe ali ndi vitamini D omwe ali ndi polycystic ovary syndrome (PCOS) adapatsidwa calcium ndi vitamini D supplement kapena mapiritsi a placebo.

Iwo omwe adatenga chowonjezera adawonetsa kusintha kwa zotupa, insulin ndi milingo ya triglyceride (,).

Komabe, kafukufuku wina sanawonetse kusintha kulikonse pamaukadaulo azakudya a ma dieters omwe amatenga zowonjezera zomwe zili ndi calcium ndi vitamini D ().

Mfundo Yofunika: Kafukufuku adalumikizanso kutenga zowonjezera calcium zomwe zili ndi chiopsezo chochepa cha khansa yam'matumbo komanso kuthamanga kwa magazi, komanso kutayika kwamafuta ndikuwonjezeka kwamafupa.

Zowopsa Zotheka Zowonjezera za calcium

Kafukufuku waposachedwa akuwonetsa kuti zowonjezera calcium zimatha kuyambitsa mavuto ena azaumoyo. Komabe, umboniwo ndi wosakanikirana.

Zitha Kuchulukitsa Chiwopsezo Cha matenda Amtima

Mwinanso lingaliro lotsutsana kwambiri pazakudya zowonjezerapo calcium ndiloti atha kuwonjezera chiopsezo cha mitundu ina yamatenda amtima, kuphatikizapo matenda amtima ndi sitiroko.

Kwa zaka zingapo zapitazi, ofufuza adasindikiza zomwe zapezeka pa ulalowu (,,,,,,,,,),.

Kafukufuku wowonjezereka amafunikira kuti mudziwe momwe calcium imathandizira paumoyo wamtima.

Akatswiri ena anena kuti kutenga calcium yokhala ndi vitamini D kungathetse mavuto omwe angakhalepo, koma izi ziyenera kuphunziridwa mochulukira (,).

Miyezo Yambiri Itha Kulumikizidwa ndi Khansa ya Prostate

Kuchuluka kwa calcium kumatha kulumikizidwa ndi khansa ya Prostate, ngakhale kafukufuku wapa ulalowu nawonso akutsutsana.

M'maphunziro angapo, ambiri omwe anali owunika, ofufuza adapeza kuti kudya calcium kambiri kumatha kulumikizidwa ndi chiopsezo chowonjezeka cha khansa ya prostate (,,,,).

Komabe, kafukufuku wosasinthika omwe adapatsa amuna 672 mwina calcium kapena placebo tsiku lililonse kwa zaka zinayi adawonetsa kuti ophunzirawo alibe chiopsezo chowonjezeka cha khansa ya prostate.

M'malo mwake, omwe adatenga nawo mbali anali ndi khansa yochepa ya prostate ().

Kafukufuku wina wanena kuti zopangidwa ndi mkaka zitha kukhala zoyambitsa. Kuwunikanso kwa zolemba 32 kudanenanso kuti kumwa mkaka - koma osati zowonjezera calcium - kumalumikizidwa ndi chiopsezo chowonjezeka cha khansa ya prostate ().

Kuopsa kwa Miyala ya Impso Kungakulire

Pali umboni wina woti calcium imathandizira kuwonjezera ngozi ya impso.

Kafukufuku wina adapatsa azimayi opitilira 36,000 omwe atha msambo atha kukhala chowonjezera tsiku lililonse chokhala ndi 1,000 mg ya calcium ndi 400 IU ya vitamini D kapena mapiritsi a placebo.

Zotsatira zake zidawonetsa kuti omwe adalandira chowonjezera anali ndi chiopsezo chowonjezeka cha miyala ya impso ().

Kuphatikiza apo, pomwe ogwiritsa ntchito owonjezera mu phunziroli adakumana ndi kuwonjezeka kwakukulu kwa mafupa a m'chiuno, analibe chiopsezo chochepa chophukera m'chiuno.

Kugwiritsa ntchito calcium ya 2,000 mg patsiku kuchokera pazakudya zanu kapena zowonjezera kumathandizanso kuti chiwopsezo cha miyala ya impso, malinga ndi Institute of Medicine ().

Olemba ena akuti chiopsezo cha miyala ya impso chimakula pamene kudya kwa calcium kupitirira 1,200-1,500 mg patsiku ().

Mlingo Wapamwamba wa calcium mu Magazi Anu

Kukhala ndi calcium yambiri m'magazi anu kumabweretsa matenda otchedwa hypercalcemia, omwe amadziwika ndi zizindikilo zambiri zoyipa, kuphatikiza kupweteka m'mimba, nseru, kukwiya komanso kukhumudwa.

Ikhoza kuyambitsidwa ndi zinthu zingapo, kuphatikizapo kuchepa madzi m'thupi, matenda a chithokomiro komanso kumwa kashiamu wambiri.

Kuchulukitsa kwa vitamini D kumathandizanso ku hypercalcemia polimbikitsa thupi lanu kuti lipeze calcium yambiri pazakudya zanu.

Mfundo Yofunika: Zowonjezera za calcium zimatha kuwonjezera ngozi ya matenda a mtima ndi khansa ya prostate, ngakhale kulumikizana sikudziwika bwinobwino. Kashiamu wochuluka kwambiri kuchokera kulikonse akhoza kukhala ndi zovuta m'thupi.

Zomwe Muyenera Kuziganizira Mukamamwa Zowonjezera za calcium

Ngati mutenga zowonjezera calcium, pali zinthu zingapo zomwe muyenera kudziwa.

Kodi Muyenera Kutenga Ndalama Zingati?

Zowonjezera za calcium zimatha kuthandiza kudzaza kusiyana pakati pa calcium yomwe mumapeza pazakudya zanu komanso kuchuluka komwe mumafunikira patsiku.

Kumbukirani, ndalama zomwe achikulire ambiri amalimbikitsidwa ndi 1,000 mg patsiku ndipo zimawonjezeka kufika pa 1,200 mg patsiku kwa azimayi azaka zopitilira 50 ndi amuna oposa 70.

Chifukwa chake, ngati mumangopeza 500 mg patsiku kudzera pachakudya ndikusowa 1,000 mg patsiku, ndiye kuti mutha kutenga chowonjezera cha 500-mg tsiku lililonse ().

Komabe, sankhani mlingo wanu mwanzeru. Kutenga calcium yochuluka kuposa momwe mungafunire kungayambitse mavuto ().

Mungafunike Kugawanitsa Mlingo

Ndikofunika kuti muwone kuchuluka kwa calcium muzowonjezera zomwe mwasankha.

Thupi lanu silingathe kuyamwa kwambiri nthawi imodzi. Akatswiri amalangiza kuti musatenge oposa 500 mg nthawi imodzi mu mawonekedwe owonjezera ().

Kuyanjana kwa Mankhwala

Onetsetsani kuti muuze dokotala komanso wamankhwala ngati mukumwa mankhwala owonjezera calcium, chifukwa amatha kusokoneza momwe thupi lanu limapangira mankhwala ena, kuphatikiza maantibayotiki ndi ayironi.

Calcium imapikisananso ndi chitsulo, zinc ndi magnesium kuti amwe. Ngati mulibe mchere uliwonse ndipo mukufunikiranso kumwa calcium, yesetsani kuwamwa pakati pa chakudya ().

Mwanjira imeneyi kashiamu imalepheretsa kuyamwa kwa zinc, iron ndi magnesium yomwe mumadya.

Kuopsa kwa calcium yochuluka kwambiri

Kumbukirani, mumangofunika kashiamu 1,000-1,200 tsiku lililonse. Palibe phindu kutenga zambiri kuposa izo. M'malo mwake, mutha kukumana ndi mavuto mukatero.

Mavuto amaphatikizapo kudzimbidwa, hypercalcemia, calcium buildup m'matumba ofewa komanso kuvuta kuyamwa chitsulo ndi zinc ().

Mfundo Yofunika: Mukamamwa mankhwala owonjezera calcium, ndikofunikira kuganizira mtundu, kuchuluka kwake komanso ngati angagwirizane ndi mankhwala ena omwe mumamwa.

Mitundu Yosiyanasiyana ya Zowonjezera za calcium

Mavitamini a calcium amabwera mosiyanasiyana, kuphatikiza mapiritsi, makapisozi, kutafuna, zakumwa ndi ufa.

Kusiyana kwakukulu pakati pa mitundu yowonjezerayi ndi mawonekedwe kashiamu omwe ali nawo.

Mitundu iwiri ikuluikulu ndi iyi:

• Calcium carbonate
• Kashiamu citrate

Mitundu iwiriyi imasiyana malinga ndi kuchuluka kwa calcium yomwe ili ndi momwe amathandizira. Elemental calcium imatanthawuza kuchuluka kwa calcium yomwe imapezeka mgululi.

Kashiamu Carbonate

Iyi ndiye fomu yotsika mtengo kwambiri komanso yopezeka kwambiri. Lili ndi 40% ya calcium yoyambira ndipo nthawi zambiri imapereka calcium yambiri potumizira pang'ono.

Komabe, mawonekedwewa amatha kuyambitsa zovuta zina, monga mpweya, kuphulika komanso kudzimbidwa. Ndikulimbikitsidwa kuti calcium carbonate imwetsedwe ndi chakudya chokwanira ().

Citrate wa calcium

Fomuyi ndiyokwera mtengo kwambiri. Makumi awiri mphambu imodzi mwa calcium ndi elemental, kutanthauza kuti mungafunikire kumwa mapiritsi ambiri kuti mupeze calcium yomwe mukufuna.

Komabe, imakhala yosavuta kuposa calcium carbonate ndipo imatha kumwedwa kapena wopanda chakudya.

Calcium citrate ndi mawonekedwe omwe amalimbikitsidwa kwa anthu omwe ali ndi matenda opweteka m'mimba.

Ndichisankho chabwino kwa iwo omwe ali ndi asidi otsika m'mimba, zomwe zimachitika pakati pa okalamba komanso omwe amamwa mankhwala a acid reflux ().

Mfundo Yofunika: Mitundu ikuluikulu iwiri ya calcium yowonjezera ndi calcium carbonate ndi calcium citrate. Calcium carbonate imafunika kutengedwa ndi chakudya ndipo siyothandiza kwenikweni ngati muli ndi asidi ochepa m'mimba.

Zakudya Zakudya za calcium

Ndibwino kuti mutenge zakudya kuchokera kuzakudya m'malo mowonjezera.

Komabe, ngati mukuganiza kuti simukupeza calcium yokwanira pazakudya zanu, lingalirani kudya zambiri za zakudya izi:

• Mkaka, kuphatikizapo mkaka, tchizi ndi yogurt
• Zamzitini nsomba ndi mafupa, monga nsomba kapena sardines
• Masamba ena obiriwira kuphatikiza masamba obiriwira, sipinachi ndi kale
• Edamame ndi tofu
• Nyemba ndi mphodza
• Zakudya zolimbitsa thupi ndi zakumwa

Mfundo Yofunika: Mutha kupeza calcium yonse yomwe mumafunikira tsiku lililonse kuchokera pachakudya. Zakudya zokhala ndi calcium zimaphatikizapo yogurt, masamba obiriwira, tofu ndi nsomba zamzitini.

Tengani Uthenga Wanyumba

Zowonjezera za calcium zitha kuthandiza anthu omwe ali pachiwopsezo cha kufooka kwa mafupa, komanso omwe samapeza calcium yokwanira pazakudya zawo.

Ngakhale kafukufuku wina akuwonetsa kulumikizana pakati pama calcium supplements ndi matenda amtima, kulumikizana sikumveka.

Komabe, zimadziwika kuti kupeza calcium yochulukirapo kuposa gwero lililonse kumatha kubweretsa chiopsezo cha miyala ya impso.

Mavitamini a calcium mwina ndiabwino pang'ono pang'ono, koma njira yabwino yopezera calcium ndi chakudya. Yesetsani kuphatikiza zakudya zamtundu wa calcium zosiyanasiyana, kuphatikizapo zopanda mkaka.