Dietary calcium ibasa guru , uye ndiyo inowedzera mineral mumuviri womunhu. Kazhinji kalcium inochengetwa mumapfupa, uye mazino (anenge 99 muzana) uye mamwe ose ari muropa rako, masimba, uye extracellular fluid.
Calcium inokosha kumapfupa ane utano nemeno. Muviri wako unoramba uchiputsa uye unovakazve mapfupa ako kuti ugare wakasimba. Paunenge uchiri muduku, muviri wako unovaka calcium nekukurumidza sezvawakabvisa pamapfupa, asi kana wakura, muviri wako unowedzera kubvisazve calcium kupfuura iyo inodzoka shure, saka iwe uri pangozi yakakura yekushaya simba uye brittle mafupa.
Calcium inobatanidzwawo zvikuru muropa rekuvhara ropa, musimba kuputika, hormonal secretion uye yakarongedza nhere system system.
Sangano reNational Academy of Sciences, Engineering uye Medicine, Health and Medicine Division rakatarisa kudya kwekudya inonzi intakes (DRI) ye calcium. Inobva pane zvinodikanwa zvezuva nezuva zvehutano hwehuwandu hwehupenyu hwehutano uye hunopesana nezera uye zvepabonde. Kana uine mishonga yezvoutano, unofanira kutaura nemutarisiri wako wehutano pamusoro pezvinodiwa ne calcium.
Dietary Reference Intakes
Makore 1 - 3: 700 milligrams pazuva
Makore 4-8: 1 000 milligrams pazuva
Makore 9-18: 1 300 milligrams pazuva
Varume vane makore 19-70: 1 000 milligrams pazuva
Vakadzi vane makore 19-50: 1 000 milligrams pazuva
Vakadzi vane makore 51 nekure: ma200 milligrams pazuva
Varume vane makore 71 nekure: 1,200 milligrams pazuva
Kuvhakana kweCalcium Zviratidzo uye Zviratidzo
Yenguva refu-calcium inoshaya inogona kutungamirira kune osteopenia, iyo kurasikirwa kwepfupa.
Osteopenia inogona kufambira mberi muosteoporosis, hutano huripo apo mapfupa anova asina simba uye anotinhira. Vazhinji vanhu vakuru vanodikanwa kubva kune 1 000 kusvika kune 1,200 milligrams zve calcium zuva nezuva. Chido ichocho chinogona kugadziriswa kana iwe uchidya kudya kwakakwana kunosanganisira mishonga yemazi, hove yebony, miriwo yakaoma yemiriwo, uye kudya kwe-calcium-yakasimba.
Iwe pachako haungatombovi kunzwa zviratidzo zvechokwadi zvekushayikwa kwe calcium, kunze kwekuti iwe uine hypocalcemia (low blood blood calcium), iyo kazhinji inokonzerwa nemamiriro ehutano kana mamwe mishonga nemishonga. Zviratidzo zvehupachikemia zvinosanganisira mitsipa yemasumbu, kushaya simba, kushaya simba uye kugunun'una muminwe, uye zvinetso nemwoyo. Izvi zvinogona kuva zviratidzo zvehumwe hutano zvakare, naizvozvo kana iwe unazvo, unoda kuona mutano wako wehutano.
Kushayikwa kweCalcium kunogona kuitika kana iwe usingadyi kudya kwakakwana kune calcium kana kuti iwe unodya mapuroteni akawanda uye soda-rich rich foods, izvo zvinokonzera muviri wako kuti unyore calcium. Kana iwe uri mudiki mu vitamini D , muviri wako unoda vitamini D kuti uwane uye ushandise calcium - ndicho chikonzero mukaka hunosimbiswa ne vitamin D. Zvisinei, mavitamini D ako akawanda akaumbwa mumuviri wako apo ganda rako rinoratidzwa nezuva. The Institute of Medicine inoratidzira kudya kwezuva nezuva kwema600 kusvika ku800 Unitsotsi Dzepasi Pose re vitamini D pazuva.
Kutora Zvisikwa zveCalcium
Calcium inowedzera inowanzokurudzirwa kuvarume vakuru kuti vadzivirire kudzivirira osteoporosis. Vanowanzochengeteka. Zvisinei, iyo Institute of Medicine yakagadzirisa zvinokonzerwa nepamusoro-soro kuva mamiriyoni 2 500 pazuva.
Kutora zvinodarika izvozvi nguva dzose zvinogona kutungamirira ku hypercalcemia, zvinetso zveputsvo, uye zvinogona kukanganisa kushandiswa kwemamwe emaminerari.
Zvakakoshawo kuziva kuti calcium zvinowedzera zvinogona kuwirirana nemishonga yakawanda, saka bvunza chiremba wako usati watora calcium - kana zvimwe zvinowedzera - kana uri kutora chero mishonga yemishonga.
Sources:
National Academy of Sciences, Engineering uye Medicine, Health and Medicine Division. "Dheari Reference Reference Intakes Tables nekushanda." Yakasvika musi waMarch 25, 2016. http://www.nationalacademy.org/hmd/Activities/Nutrition/SummaryDRIs/DRI-Tables.aspx.
National Institutes of Health. Office of Dietary Supplements. "Dietary Supplement Fact Sheet: Calcium." Yakasvika musi waMarch 25, 2016. http://ods.od.nih.gov/factsheets/calcium/.