Nthawi yoti mutenge zowonjezera calcium

Zamkati

• Kuopsa kwa calcium yowonjezera yowonjezera
• Nthawi yotenga zowonjezera calcium
• Malangizo a tsiku ndi tsiku a calcium ndi vitamini D

Calcium ndi mchere wofunikira m'thupi chifukwa, kuphatikiza pakukhala gawo la kapangidwe ka mano ndi mafupa, ndikofunikanso kwambiri potumiza zikhumbo zamitsempha, kutulutsa mahomoni ena, komanso kuthandizira kufinya kwa minofu.

Ngakhale calcium imatha kumenyedwa mu chakudyacho, kudzera mukugwiritsa ntchito zakudya zopatsa calcium monga mkaka, ma almond kapena basil, nthawi zambiri imafunikiranso kumwa ngati chowonjezera, makamaka kwa anthu omwe samadya mchere wokwanira kapena ana ndi okalamba, omwe amafunikira zambiri.

Ngakhale kukhala kofunikira m'thupi, calcium yochulukirapo imatha kubweretsanso mavuto ena, monga miyala ya impso, chifukwa chake, chowonjezera chilichonse cha mcherewu chiyenera kuyesedwa ndikuwongoleredwa ndi dokotala kapena katswiri wazakudya.

Kuopsa kwa calcium yowonjezera yowonjezera

Kuchulukitsa kashiamu ndi vitamini D kowonjezera kumawonjezera ngozi ya:

• Impso miyala; kuwerengera kwa mitsempha yamagazi;
• Thrombosis; kutseka kwa zotengera;
• Kuchuluka kwa magazi, kupwetekedwa mtima ndi matenda amtima.

Kuchulukitsa kwa calcium kumachitika chifukwa kuphatikiza pakuwonjezera, mcherewu umadyanso kudzera mu chakudya, mkaka ndi zotumphukira monga gwero lalikulu. Onani mndandanda wathunthu wazakudya zokhala ndi calcium kotero kuti kuwonjezera sikofunikira.

Nthawi yotenga zowonjezera calcium

Mavitamini a calcium ndi vitamini D amalimbikitsidwa makamaka kwa azimayi omwe ali ndi mankhwala obwezeretsa mahomoni, chifukwa ndi momwe chiopsezo cha kufooka kwa mafupa chimachepetsedwera.

Chifukwa chake, azimayi omwe alibe ma hormone m'malo mwake ayenera kumwa zowonjezera mavitamini D3, omwe ndi mavitamini osagwira ntchito, omwe adzayambitsidwa ndi impso pokhapokha kuchuluka kwa thupi. Vitamini D ndikofunikira pakukulitsa kuyamwa kwa calcium m'matumbo ndikulimbitsa mafupa. Onani maubwino 6 a vitamini D.

Malangizo a tsiku ndi tsiku a calcium ndi vitamini D

Kwa azimayi opitilira 50, calcium yomwe amalandila ndi 1200 mg patsiku ndi 10 mcg patsiku la vitamini D. Chakudya chopatsa thanzi komanso chosiyanasiyana chimapatsa michere izi mokwanira, ndipo ndikofunikira kuti dzuwa lipsere tsiku lililonse kwa mphindi zosachepera 15 kuti ziwonjezeke kupanga vitamini D.

Chifukwa chake, zowonjezerapo ndi michere iyi atatha kusamba ziyenera kuyesedwa ndi adotolo malinga ndi thanzi la mzimayi, zomwe amadya komanso kugwiritsa ntchito mankhwala obwezeretsa mahomoni.

Pofuna kupewa kufunika kogwiritsa ntchito zowonjezera mavitamini, onani momwe mungalimbikitsire mafupa pakutha msambo.