Wo nipadua nyinaa bɔ afɔre pii ma abofra ketewa a ɔwɔ wo yafunu mu no. Ɛyɛ ade a ɛyɛ nwonwa. Nanso so wunim sɛ ɛtɔ mmere bi a wo nipadua "wia" wo de di saa akokoaa no ahiade ho dwuma? Mma ɛnhaw wo, eyi yɛ abɔde. Sɛ yɛbɛka no tiawa a, wo nipadua no gye calcium a ehia na ama watumi ayɛ wo ba no nnompe no fi w’ankasa wo nnompe mu na ɛde ma wo ba no. Enti, sɛnea ɛbɛyɛ a wo nnompe bɛyɛ den na ama akokoaa no anya aduannuru a ɛho hia no, akyinnye biara nni ho sɛ ɛsɛ sɛ wunya calcium foforo wɔ saa bere yi mu. Momma yɛnka eyi ho asɛm nkɔ akyiri.
Dɛn nti na saa calcium yi ho hia saa?
Calcium yɛ ade titiriw bi a yɛn nipadua hia. Ne hia mmɔho abien wɔ nyinsɛn mu.
- Sɛnea ɛbɛyɛ a akokoaa no nyin: Calcium ho hia ma nnompe ne sẽ a ɛyɛ den a ɛbɛba wo ba no mu. Ɛnyɛ ɛno nko, na mmom calcium nso ho hia ma akokoaa no koma bɔ, ntini a ɛyɛ adwuma, ne ne ntini nyin .
- W’akwahosan ho: Sɛ woannya calcium a ɛdɔɔso a, wo nipadua no de calcium a wɔde asie wo nnompe mu no bedi dwuma de adi akokoaa no ahiade ho dwuma. Sɛ eyi kɔ so a, wobɛkɔ asiane kɛse mu sɛ wubenya nyarewa a ɛma nnompe yɛ mmerɛw te sɛ nnompe mu yare akyiri yi. Nea ɛka ho no, calcium boa ma mogya no kɔ so yɛ adwuma yiye na ntini ahorow no yɛ adwuma yiye, na ɛma ntini ahorow a ɛde nkrasɛm fi amemene no mu kɔ nipadua no fã a aka no nya akwahosan.
Calcium dodow ahe na wuhia da biara?
Yɛn nipadua no ankasa ntumi nnya calcium, enti ɛsɛ sɛ yenya fi aduan mu anaasɛ, sɛ ɛho hia a, yenya fi nneɛma a wɔde ka ho sɛnea oduruyɛfo kyerɛ no mu.
Wɔtaa kamfo kyerɛ sɛ anyɛ yiye koraa no, ɛna a onyinsɛn hia calcium miligram 1,000 (1,000 mg) da biara.
Nanso, dodow yi betumi ayɛ soronko kakra a egyina mfe a woadi ne w’akwahosan tebea so, enti ɛbɛyɛ papa sɛ wubebisa wo duruyɛfo no calcium dodow a ɛfata ma wo.
Nnuan bɛn na calcium dɔɔso sen biara?
Nea eye ne sɛ, nnuan pii wɔ hɔ a calcium wom a yebetumi de aka yɛn da biara da aduan ho. Nufusu mu nnuan ne eyinom mu nea ɛho hia sen biara.
Wubetumi anya eyi ho adwene pa afi pon a ɛwɔ ase ha no so.
| Aduan su | Kɛseɛ | Calcium dodow (bɛyɛ sɛ) . |
|---|---|---|
| Yogurt (Yogurt a ɛnyɛ den a srade nnim) . | Lentils kuruwa 1 (gram 225) . | 415 mg na ɛwɔ hɔ |
| Mpataa a wɔde ahyɛ toa mu (e.g. salmon, sardines - a ɛwɔ akutu) . | gram 85 na ɛyɛ | 180-325 mg na ɛwɔ hɔ |
| Nufusu (a wɔmfa pasteurized) . | 1 ahwehwɛ (240 ml) . | 300 mg na ɛwɔ hɔ |
| Cheese (sɛ nhwɛso no, Cheddar) . | gram 40 na ɛyɛ | 307 mg na ɛwɔ hɔ |
| Tofu | 1/2 kuruwa a wɔde tongs ayɛ | 253 mg na ɛwɔ hɔ |
| Nnuadewa a nhaban momono tuntum wom (e.g. kale, spinach) . | 1 kuruwa a wɔanoa | 90-100 mg na ɛwɔ hɔ |
| Nnuan a wɔde calcium ahyɛ mu ma | (e.g. akutu nsu, soya nufusu, anɔpaduan mu aburow) . | 100 - 1,000 mg (hwɛ nea wɔakyerɛw so) . |
Dɛn ne " calcium -fortified"?
Eyi kyerɛ sɛ wɔde calcium ahyɛ aduan anaa anonne bi mu. Sɛ nhwɛso no, borɔdɔma nsu, soya nufusu, ne anɔpaduan mu aburow bi wɔ saa kwan yi so. Wubetumi ahu calcium dodow pɔtee a ɛwɔ ade a woretɔ no mu denam nea wɔakyerɛw so a wobɛkenkan so.
Nneɛma a ɛsɛ sɛ wuhu fa calcium a wɔde ma ho
Ɛtɔ mmere bi a, ebetumi ayɛ den sɛ wubenya calcium dodow a ɛfata afi aduan nkutoo mu. Nkanka,
- Sɛ wo ho nyɛ wo den wɔ nufusu ne nufusu mu nneɛma ho a
- Sɛ wo ntumi nnye lactose ano a
- Sɛ woyɛ vegan , kyerɛ sɛ, obi a onni mmoa nneɛma biara
Sɛ ɛba saa a, ebia wo duruyɛfo bɛkamfo calcium a ɛfata wo akyerɛ wo.
Paw ɔkwan a ɛfata wo.
Calcium a wɔde ma no ahorow atitiriw abien na ɛwɔ hɔ.
1. Calcium Carbonate: Eyi bo yɛ mmerɛw kakra. Nanso, sɛ wɔde ka aduan ho a, nipadua no twetwe no yiye. Enti sɛ wo duruyɛfo kyerɛw eyi ma wo a, kae sɛ wode bɛka aduan ho.
2. Calcium Citrate: Wobetumi anom eyi bere biara, bere a wɔadi anaasɛ wonnim.
Ade a ɛho hia sen biara ne sɛ wubedi ɔkwan a wo duruyɛfo kamfo kyerɛ ne dodow a wɔde di dwuma no akyi. Afei nso, vitamin D wɔ calcium nnuru pii mu. Eyi yɛ mfaso foforo efisɛ vitamin D boa nipadua no ma ɛtwetwe calcium ntɛmntɛm.
500mg pɛ wɔ bere koro mu!
Eyi yɛ nokwasɛm a ɛho hia paa a nnipa pii nnim. Yɛn nipadua tumi twetwe calcium bɛyɛ 500mg pɛ wɔ bere koro mu. Wei kyerɛ sɛ, sɛ wofa 1000mg pill prɛko pɛ a, ebia emu bi bɛsɛe.
Enti, sɛ wo da biara da dodow yɛ 1000mg a, ɛyɛ nea etu mpɔn kɛse sɛ wobɛnom 500mg aduru abien a wɔakyekyɛ mu abien, biako anɔpa na biako anadwo. Bisa wo duruyɛfo ma ɔmma no afotu foforo wɔ eyi ho.
So woda so ara hia calcium bere a worema nufu no?
Yiw, koraa. W’asɛyɛde ahorow nkɔ awiei bere a woawo wo ba no akyi. Ɛho hia sɛ wunya calcium a ɛdɔɔso wɔ wo nufu akwantu no nyinaa mu. Nhwehwɛmu ada no adi sɛ bere a ɛna rema nufu no, nnompe mu duru betumi so atew bere tiaa bi 3% kosi 5%, efisɛ calcium bi yera denam ne nufusu so.
Nanso mma ɛnhaw wo. Sɛ wokɔ so di nnuan a calcium wom na wonom nnuru a wɔde ka wo ho sɛnea wo duruyɛfo kyerɛ wo no a, wo nnompe no bɛsan ayɛ yiye wɔ asram 6 akyi bere a woagyae nufu no.
Momma yɛnhwɛ nsunsuanso bɔne ne asiane ahorow nso.
Ɛwom sɛ mpɛn pii no asiane biara nni ho sɛ calcium a wɔde ma de, nanso nnipa binom betumi anya ɔhaw nketenkete.
- Nneɛma a ɛho ayɛ fĩ
- Gassy na ɛyɛ
- Ayamtim
Sɛ eyi to wo a, bɔ mmɔden sɛ wobɛnom wo calcium aduru no aka aduan ho. Anaasɛ, wo ne wo duruyɛfo nkasa mfa nsakrae a wobɛdan akɔ ɔkwan foforo anaa ahyɛnsode foforo so ho.
Afei nso, ɛnyɛ papa sɛ wobɛnom calcium pii. Calcium pii betumi ama asaabo mu abo na asiw nipadua no kwan ma aduannuru a ɛho hia te sɛ zinc ne iron nnye . Wɔnkamfo nkyerɛ sɛ wɔmfa calcium bɛboro 2,500 mg da biara wɔ nyinsɛn mu. Enti, mma calcium a wudi no nkɔ soro da a wunni aduruyɛfo afotu.
Nkrasɛm a Wɔde Kɔ Fie
- Wɔ nyinsɛn mu no, fa yɛ wo botae sɛ anyɛ yiye koraa no wubenya calcium 1000mg da biara ama nnompe a ɛte apɔw ama wo ne wo ba no.
- Fa nnuan a calcium pii wom te sɛ nufusu, yogurt, kyiisi, mpataa nketewa a ɛwɔ akutu, ne nhabannuru a ɛyɛ ahabammono tuntum ka w’aduan a wubedi da biara da ho.
- Sɛ ɛyɛ den sɛ wobɛfa aduan nkutoo so adi dodow a wɔhwehwɛ no ho dwuma a, fa nnuru a wɔde ma calcium nkutoo bere a aduruyɛfo afotu ama wo .
- Sɛ worenom calcium aduru a, ntra 500mg bere koro mu, na kyekyɛ dodow no mu abien anaa abiɛsa da mũ no nyinaa na ama nipadua no atumi agye no yiye.
- Ɛsɛ sɛ wɔkɔ so di calcium bere a wɔrema nufu mpo.
- Mfa calcium pii nsen nea wo duruyɛfo akyerɛ wo no da. Sɛ wowɔ biribi a ɛhaw wo a, wo ne wo duruyɛfo nkasa.
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