Nzira yekuwana sei calcium yako zvido apo iwe usingakwanisi kuva nemisi
Vazhinji vedu tinoziva kuti mishonga yemishonga yakadai semukaka, yogurt, uye chezi dzine zvimwe zvepamusoro-soro zve calcium inoda miviri yekukura nekuchengeta mafupa akasimba. Asi avo vane mukaka zvinokonzerwa nekaka havagoni kudya izvo zvekudya zve calcium, kana kuti zvisingaiti vanotambura nekutarisana nemagetsi. Saka vanogona kuitei?
Bhati yavo yakanakisisa ndeyokutakura pane zvekudya zve calcium-yakawanda isingasanganisi dairy.
Zvisarudzo zvinotangira kubva kumuchero we-calcium-yakasimbiswa nerangi yejinisi kusvika ku tofu uye mamwe maguva, akadai sekare.
Calcium Inovaka Makona Makasimba
Vana vanoda calcium kuti vabatsire nemapfupa avo ekukura. Mabhesi anokura nekukurumidza nokukurumidza munguva yehuduku nekuyaruka-chaizvoizvo, nguva ino inozivikanwa sepamusoro pfupa rekukura chikamu cheupenyu.
Chaizvoizvo, sebhangi, calcium kubva pane zvatinodya zvinowanikwa mufupa, zvichivabatsira kukura nekusimbisa. Munguva yechipiri yechipiri nemakumi matatu emakore, izvi zvinowedzera pakukura kwayo. Mushure mekukura kwevanhu vakuru, fufu rinowedzera, uye tinotanga kudiwa kuti tirambe tine pfupa.
Utachiona hwemapfupa hunodzivirirwa apo zvakakwana calcium (uye vitamini D) inopedzwa zuva rega rega. Apo pfupa rekukura rinopera, pfupa remapfupa rinokonzera kushandiswa rinoputira mukati. Kana pasi shoma yakawanda inopedzwa, bhangi refupa rinopa huni calcium nokuda kwekushanda kwezvimwe zvemasukisi, kunyanya mwoyo nemisumbu.
Nokudaro, zvinokosha kuvaka mapfupa kana iwe uchigona, pakati pehucheche hwehuduku nekuyaruka, nekuchengetedza kuvimbika kwemapfupa muhukuru, pamwe nekushandisa zvakakwana zvekudya zvine calcium.
Heino Dietary Reference Intake (DRI) ye calcium pakati pezera rose, maererano neInstitute of Medicine (IOM):
- 1-3 makore: 700 milligrams (mg) calcium zuva
- 4-8 makore: 1000 mg calcium pazuva
- Makore 9-13: 1,300 mg calcium pazuva
- 14-18 makore: 1,300 mg calcium pazuva
- 19-50 Makore: 1,000 mg calcium pazuva
- 51-70 vane makore makumi mana: 1000 mg calcium pazuva
- 51-70 vashanu vane makore: 1,200 mg calcium pazuva
- Makore makumi manomwe uye apfuura: 1,200 mg calcium pazuva
Calcium uye Dairy Allergies
Paunenge uine zvokudya zvekunwa mukaka, kudya kwakakwana uye kwakakwana kwe calcium kunogona kukanganiswa, uye izvi zvinogona kuva kunetseka kwechokwadi panguva iyoyo yepamusoro-pfupa-kuvaka makore. Kutaura zvazviri, vasikana vanobva kune makore 9 kusvika 18 vari mungozi yehutano husina hutano, sezvo nhamba yekubata inoramba ichiratidza kuti boka rezera rinenge risina kukwana calcium yakakwana mukudya. Vasikana vane zvokudya zvinokonzera mukaka vari pangozi yakanyanya.
Nenzira inofadza, vana vana kubva pavashanu vachabvisa mukaka kurwisa nezera remakore mashanu, uye vazhinji vevamwe vachaona mavhiri avo emukaka kugadziriswa nevechiri kuyaruka. Asi izvo zvichiri kusiya mazana emakore anokosha kana kupfuura iyo vana nevechidiki vane mukaka zvese zvinoda mishonga ye calcium, asi havagoni kuigamuchira kubva mumiti yeiri. Vakwegura vasingakwanisi kuva nemishonga yemichero vanodikanwawo kuti vawane nzvimbo dzakakwana.
Kwete-Marisi Calcium Sources
Misi inoshandiswa nehuchi inogona kuva inopa calcium, asi kwete vese vashandisi vemukaka zvakasikwa zvakaenzana.
Zvimwe, zvakadai semukaka we soy, zvichave nemakisikisi akafanana nemukombe semukaka wemhou (anenge 300 mg pamukombe), asi vamwe vanogona kusiyanisa mumagetsi avo. Kunyanya, calcium inowanikwa kune mamwe mairi (kunze kwekuitika kune zvakasikwa, nenzira iyo inoita mumukaka wemhou), uye inogona kugadzikana kusvika pasi pegomba remukaka. Iva nechokwadi chekuzunungusa mukaka wako usati wanwa, uye uverenge chidimbu chemavara kuti uwane iyo yakawanda pane imwe kapu yaunogona kuwana mune rako rako risina chekudya.
Zvimwe zvisati zvisiri zvekudya zvine mukaka zvine calcium, uye vazhinji vanofunga kuti zviri nyore kuenzanisa calcium zvinodiwa pane izvi zvekudya chete. Izvi zvinogoneka, sezvo pane zvikafu zvekudya zvakawanda zvokusarudza kubva, asi iwe unenge uchidya zvishoma zvezvimwe zvekudya.
Uye, rangarira, kana uri kutarisana nemukomana ane mukaka kurwisa, unogona kunge wakamanikidzirwa kumubata kuti adye zvimwe zvei zvisiri zvekudya zvekuri-calcium-rich.
Heino mutsara we-calcium-ine-non-dairy foods uye muwandu waunoda kudya kuti uenzane nekcicium yehuini yeklasi yekombe yemhou (rangarirai kuti iwe unoda makirasi matatu emukaka wemhou Zuva rokutora chinopiwa chako chezuva nezuva che calcium).
Ndezvipi Zvandinodya Kudyidzana neCalcium Mumucho Wemhou?
Zvokudya | Nhamba yeEngal 300 mg calcium |
Calcium-yakasimbiswa juisi yemarangi | 1 cup |
Sardines, makedheni mumafuta | 3 ounces |
Tofu, yakasimba, yakaitwa ne calcium sulfate | ½ cup |
Saumoni, makonti | 3 ounces |
Tofu, inonyorera, yakaitwa ne calcium sulfate | 1 cup |
Fresh turnip greens | 1 ½ makapu |
Fresh kale | 1 ½ makapu |
Bok Choy | 4 makapu |
Chikafu chitsvuku | 4 zvikamu |
Broccoli | 7 ½ makapu |
Okra | 4 makapu |
Hummus | 2 ½ makapu |
Pinto bean, makedheni | 3 makapu |
Sesame mbeu | 4 tablespoons |
Blackstrap molasses | 2 tablespoons |
Shoko kubva
Inogona kuva yakaoma kuvana nevakuru vasingakwanisi kudya zvinodhaka zvekudya kuti vawane calcium yakakwana. Kunze kwekuti iwe uchinge uine mazhenesheni akawanda kuzuva nezuva kana kushumira saumini yekimini kuti udye manheru oga oga, iwe unogona kuoma kuti uite zvaunoda zuva rega rega.
Kana iwe unonetseka kuti iwe kana mukaka wako-mwana anokonzeresa angasave achiwana calcium yakakwana kubva pakudya, chengetedza unyanzvi hwezvokudya unogona kubatsira nechirongwa chekudya chinogona kuvhara zvido zvako zvakasiyana. Iwe unogona kuda kutaura neanoristorist wako kana chiremba nezvekutora calcium supplement. Multivitamines nemaminera emagetsi zvinowanzove asina huwandu hwakawanda hwe calcium, saka masi-oga calcium supplement kana calcium + vitamini D chew inogona kudiwa.
> Kwakabva:
> National Institute of Health Office of Dietary Supplements. Calcium - Chokwadi Chikamu cheVashandi veUtano. March 2, 2017.