Calcium Yevakuru: Nei Uchifanira Calcium, Yakakurudzirwa Mazuva ese Intake Uye Zvekudya Sosi

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Chikafu chatinodya isimba repakati rinobatsira mukushanda nemazvo kwemuviri wedu. Izvo zvakasiyana zvinovaka muviri zvakaita sevitamin, zvicherwa uye makabhohaidhiretsi zvinobatsira kuchengetedza muviri wedu nenhengo dzemuviri kugwinya. Kunze kwezvakasiyana zvinovaka muviri zviripo muchikafu chatinodya uye zvinowedzera zvatinotenga kubva kuzvitoro, iyo calcium calcium inobatsira zvakanyanya uye inodikanwa kune rako pfupa hutano.

Chinhu chinowanikwa mune akawanda antacids, calcium inoshandiswa kudzora mwero wepamusoro wemagesium, phosphorus, uye potasium muropa.

Iko Kukosha KweCalcium Mune Kudya Kwako

Inonzi seminari imwechete inodikanwa kune hutano hwepfupa rako, calcium inoita basa guru mukuvandudza hutano hwako hwese zvakare. Iyo mineral yakakosha pakukura mutsva pfupa uye kuchengetedza rako pfupa simba ^[1] . Kunze kwehutano hwepfupa rako, zvinodikanwawo kuti ushande nemoyo wako, mhasuru, uye tsinga pamwe nekusimudzira kugwamba kweropa kwakakodzera [2].

Imwe yemaminerari anonyanya kushandiswa mumuviri wako, calcium inobatsira kusimbisa mapfupa ako nemeno, kubatanidzira tsandanyama dzako, kutetepa nekukudza tsinga dzeropa, kutumira nekutambira mameseji etsinga, kusunungura mahormone uye kuvhara ropa ^[piri] . Uye, ingangoita ese calcium yemuviri wako yakachengetwa mumapfupa ako ine chete muzana muzana iri kuchengetwa muropa rako.

Chikamu chakakodzera checalcium mukudya kwako chinogona kubatsira kudzivirira osteoporosis, zvichiratidza kukosha kwekusanganisira chikafu chine calcium-mune chako chikafu chezuva nezuva ^[3] . Zvidzidzo zvakasiyana zvinoratidza kuti kushomeka kwecalcium mukudya kwemunhu kunogona kuita kuti zvikone kuti munhu akure nekuchengetedza mapfupa ane hutano.

Kudya kwecalcium-yakapfuma chikafu kunobatsira kudzivirira kana kudzora kukwira kweropa, kuderedza zviratidzo zvePMS uye zvakare kubatsira kudzikamisa kutanga kwekenza yemazamu mune pre-menopausal vakadzi. Vanhu vari panjodzi yekushomeka kwecalcium vakadzi vemashure-menopausal, vegans uye vanhu vane lactose-isingashiviriri ^[piri] . Kushaikwa kwecalcium kunogona kuunza zviratidzo sekusarongeka kwemoyo, kurohwa nemhasuru, kugwinha uye kunzwa kwekurira mumaoko ako kana tsoka. ^[3] .

Heino runyorwa rwezvikafu zvakapfuma mucalcium ^[4] .

Icho Chinongedzo Pakati Pe Vitamin D Uye Calcium

Zvakafanana neiyo calcium calcium, vhitamini D zvakare inoita basa rakakura mukuchengetedza nekuvandudza hutano hwepfupa rako. Kunze kwaizvozvo, muviri wako unoda vhitamini D kutora calcium. Kushaikwa kwevhitamini D kwakaringana kunokonzeresa kukwana kwekudya kwecalcium kubva kuchikafu, zvichitungamira kumutumbi kunotora calcium kubva kuzvitoro zvayo mumasaga uye nokudaro ichideredza pfupa riripo uye rinodzivirira kuumbwa kwesimba, pfupa idzva. ^[5] .

Vitamini D inogona kuwanikwa kuburikidza neganda kubva kunezuva, kubva kuchikafu, uye zvinowedzera. Vitamin D-zvakapfuma zvekudya senge mazai emazai, hove yemvura yemunyu, muto weorenji, mukaka we soya, zviyo, chiropa, uye mukaka wakakomberedzwa ndezvimwe zvezvinhu zvakanakisa zvevhitamini, iyo inova inogona kubatsira kuvandudza kunwa kwecalcium kubva muchikafu iwe kupedza ^[6] .

Yakawanda Zvakadii calcium yaunonyatsoda?

Imwe yemaminerari akakosha anodiwa pakuita basa rekutanga uye hutano hwakakwana hwemuviri wako, zvinodiwa zuva nezuva zvecalcium yemuviri wako zvinoenderana nezera rako uye bonde. Kunzwisisa zvinodiwa necalcium zvemazera akasiyana zvinoda kutariswa kweanosiyana physiologic zvinodiwa zvecalcium panguva dzakasiyana nhanho dzekukura kwemuviri ^[7] . Ndokunge, huwandu hwecalcium hunodiwa nemucheche hauna kufanana newemwana wemakore matanhatu. Zvakare, izvo zvinodiwa necalcium zvinokanganiswa nekusiyana kwemajini uye zvimwe zvinodyiwa zvine chekuita nemunhu ^[8] .

Sekureva kweInstitute of Medicine, iyo chaiyo huwandu hwese hwezuva nezuva hwecalcium zvinodiwa kune vanhu vakuru ndeinotevera ^{[9] [10]} :

• Vose vakuru (19-50 yrs): 1,000 mg
• Varume vakuru (51-70 yrs): 1,000 mg
• Vakadzi vakuru (51-70 yrs): 1,200 mg
• Vose vakuru (71 uye vakuru): 1,200 mg
• Vakadzi vane pamuviri / vanoyamwisa: 1,000 mg
• Vechidiki vane pamuviri: 1,300 mg

Vakadzi vane nhumbu kana kuyamwisa havadi imwe calcium kupfuura zvinokurudzirwa pamusoro. Uye, kuwana huwandu uhwu hwecalcium kubva mukudya, uine kana usina zvinowedzeredza, pamwe zvakakwana kuti uchengetedze mapfupa ako akagwinya ^[10] .

Kana iwe uri kutora macalcium ekuwedzera, zvakanak kuitora nechikafu uye nekumwa zvirinani, usatore zvinopfuura 500 mg panguva imwe chete.

Nzira dzeKwana Calcium Yakaringana Mune Chikafu Chako

Kudya calcium-zvakapfuma zvekudya zvega hazvidiwe kuti uve nechokwadi chekuti muviri wako unowana huwandu hwakaenzana hwemaminerari. Hedzino dzimwe nzira dzinobatsira kuve nechokwadi kuti unowana calcium yakakwana mukudya kwako ^{[gumi neimwe]} .

• Bika chikafu mune shoma shoma yemvura kwenguva ipfupi inogoneka yekuchengetedza yakawanda calcium mune izvo zvaunodya.
• Sunga chikafu chako.
• Ive nekuchenjerera nezve zvimwe zvekudya zvaunodya zvine calcium-zvakapfuma zvekudya nekuti, mamwe mafibisi, senge gorosi bran, uye chikafu chine oxalic acid inogona kusunga necalcium uye kudzivirira kuti isanyurwe.
• Vanhu vari pachikafu chevegan vanofanirwa kuve nechokwadi chekusanganisira zvigadzirwa zve soya uye zvigadzirwa zvakavakirirwa kuti vawane huwandu hwakaenzana hwecalcium.

Kunze kwekudya kwakananga, iwe unogona zvakare kuwana calcium kuburikidza nekuwedzera.

Kuchengetedza

Kalcium inodiwa kumuviri wako. Nekudaro, kunyanya-kudyiwa kwechinhu chero nezvose hakuna kumbobvira kwakanakira hutano hwako ^[12] .

• Kuwedzererwa kwecalcium-yakapfuma chikafu kunogona kuwedzera njodzi yematombo eitsvo mune vamwe vanhu.
• Calcium inowedzera inogona kuwedzera njodzi yekurwadziwa kwemoyo.

Zvimwe zvezviratidzo zveakakwira calcium mumuviri wako zvinotevera ^[13] :

• Kusava nechido
• Kuzvimbirwa
• Kugara wakaneta
• Nyota yakasimba
• Nausea
• Dumbu kurwadziwa
• Kusvipa
• Kushaya simba

Nekudaro, iwe unogona kuita calcium test bvunzo kuti unzwisise kana iwe uine zvakawandisa kana zvishoma zvishoma zveiyi kiyi mamineral muropa rako. ^[14] .

1. [1]Zamponi, G. W., Striessnig, J., Koschak, A., & Dolphin, A. C. (2015). Iyo physiology, pathology, uye pharmacology yemagetsi-gated calcium chiteshi uye yavo yemberi yekurapa kugona. Kuongorora kwemishonga, 67 (4), 821-870.
2. [piri]Beto, J. A. (2015). Basa re calcium mukukwegura kwevanhu. Zvekuchipatara zvekutsvaga, 4 (1), 1-8.
3. [3]Mazumdar, I., Goswami, K., & Ali, M. S. (2017). Mamiriro e serum calcium, vhitamini D uye parathyroid mahormone uye hematological indices pakati pevatungamiriri vakafumura vashandi vezvishongo muDhaka, Bangladesh. Indian Zvinyorwa zveKiriniki Biochemistry, 32 (1), 110-116.
4. [4]Barnstedt, O., Owald, D., Felsenberg, J., Brain, R., Moszynski, J. P., Talbot, C. B., ... & Waddell, S. (2016). Yekurangarira-inoenderana howa muviri kuburitsa ma synapses ari cholinergic. Neuron, 89 (6), 1237-1247.
5. [5]Douda, D.N, Khan, M. A., Grasemann, H., & Palaniyar, N. (2015). SK3 chiteshi uye mitochondrial ROS inopindirana NADPH oxidase-yakazvimirira NETosis inokonzerwa necalcium kubuda. Kuenderera kweNational Academy yeSainzi, 112 (9), 2817-2822.
6. [6]Booth, A. O., Huggins, C. E., Wattanapenpaiboon, N., & Nowson, C. A. (2015). Mhedzisiro yekuwedzera chikafu checalcium kuburikidza nekuwedzera uye chikafu chemukaka pahuremu hwemuviri uye kuumbwa kwemuviri: meta-ongororo yemiedzo yakarongedzwa yakasarudzika. British Journal yeNutrition, 114 (7), 1013-1025.
7. [7]Houtkooper, L., & Farrell, V. A. (2017). Calcium yekuwedzera mirayiridzo.
8. [8]Lordan, R., Tsoupras, A., Mitra, B., & Zabetakis, I. (2018). Dairy mafuta uye zvemwoyo chirwere: isu tinonyatsoda kunetseka?. Chikafu, 7 (3), 29.
9. [9]Li, X., De Munck, J., Van Landuyt, K., Pedano, M., Chen, Z., & Van Meerbeek, B. (2017). Inonyatsoita sei hydraulic calcium-silicate cement yekuisazve mineralize demineralized dentin. Zvemazino Zvinhu, 33 (4), 434-445.
10. [10]Carafoli, E., & Krebs, J. (2016). Nei calcium? Sei calcium yakave yakanyanya kutaurirana. Zvinyorwa zveBiological Chemistry, 291 (40), 20849-20857.
11. [gumi neimwe]Edmonds, S. W., Solimeo, S. L., Nguyen, V. T., Wright, N. C., Roblin, D. W., Saag, K. G., & Cram, P. (2017). Kunzwisisa zvido zveropaoporosis ruzivo kukudziridza osteoporosis murwere dzidzo bhurocha. Iyo Permanente magazini, 21.
12. [12]Cano, A., Chedraui, P., Goulis, D. G., Lopes, P., Mishra, G., Mueck, A., ... & Tuomikoski, P. (2018). Kalcium mukudzivirira postmenopausal osteoporosis: EMAS kiriniki gwara. Maturita, 107, 7-12.
13. [13]Straus, S. E., Glasziou, P., Richardson, W. S., & Haynes, R. B. (2018). Uchapupu-Hwakagadzirirwa Mushonga E-Bhuku: Maitiro Ekudzidzira uye Kudzidzisa EBM. Elsevier Hutano Sayenzi.
14. [14]Flucher, B. E., & Tuluc, P. (2017). Sei uye nei macalcium aripederedzwa mumasekete emhasuru emagetsi-gated calcium chiteshi?. Chinyorwa chefizikisi, 595 (5), 1451-1463.

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