So wo ba no nnompe mu yɛ den? Momma yɛnka calcium ho asɛm!

So woahwɛ wo ba ketewa no sɛ ɔrepere na ɔredi agoru pɛn na woasusuw ho sɛ, "So me ba no nnompe bɛyɛ den na wanyin aware?" Ɛna ne agya biara pɛ sɛ wɔn mma nyin wɔ apɔwmuden na wɔn ho yɛ den. Enti, calcium yɛ aduannuru a ɛho hia ma ɛno. Ɛnnɛ, yɛbɛka eyi ho asɛm akɔ akyiri na yɛamfa ɔkwan a ɛnyɛ den koraa so.

Dɛn ne saa calcium yi?

Sɛ yɛbɛka no tiawa a, calcium yɛ ade a ɛho hia ma yɛn nipadua, titiriw yɛn mma de. Sɛnea birikisi ne semɛnte ho hia na wɔde asi ofie no, saa ara na calcium ho hia na ama wɔatumi ayɛ nnompe ne sẽ a ɛyɛ den na wɔakura mu.

Ɛnyɛ ɛno nko, calcium boa yɛn ntini ahorow no ma ɛyɛ adwuma yiye, yɛn ntini ahorow no twetwe na ɛyɛ mmerɛw, a ɛkyerɛ sɛ sɛ yɛkanyan yɛn akwaa na yɛnantew a, saa nneɛma yi nyinaa. Susuw ho hwɛ, calcium nso di dwuma wɔ koma akwahosan mu.

Dɛn nti na calcium ho hia yɛn mma nkumaa saa?

Afei, dɛn nti na calcium ho hia yɛn mma nkumaa saa? Eyi yɛ asɛm a ɛho hia paa. Sɛ yɛyɛ mmofra, kyerɛ sɛ, wɔ mmofraase ne mmabunbere mu a, yɛwɔ hokwan biako pɛ a yɛde bɛkyekye nnompe nhyehyɛe a ɛyɛ den a yebehia yɛn nkwa nna nyinaa. Ɛte sɛ nea woreto fapem. Sɛ yenya calcium a ɛdɔɔso wɔ saa bere no mu a, yɛn nnompe bɛyɛ den bere a yenyinyin no. Ɛboa nso ma yɛbɔ yɛn ho ban fi nnompe a ɛbɛyera bere a yɛrenyin no.

Afei nso, nkokoaa ne mmofra nkumaa hia vitamin D ka calcium ho na wɔasiw yare bi a wɔfrɛ no ‘Ricets’ a ɛbɛba no ano. Ebia woate saa din yi ho asɛm. Sɛ ‘Ricets’ nyin a, abofra no nnompe yɛ mmerɛw na ennyin yiye. Ebia nan no bɛkotow, anyin anyɛ yiye, ɛtɔ mmere bi a ntini no yɛ yaw, na nipadua no te nka sɛ nkwa nni mu. Hwɛ ɔhaw dodow a ebetumi aba sɛ wɔtew calcium so a.

Enti ɛhe na yenya saa calcium yi?

Okay, enti ɛhe na yebetumi anya saa calcium a ɛsom bo yi? Titiriw fi aduan mu. Nnuan bi wɔ hɔ a calcium ahyɛ mu ma.

Sɛ wudi nufusu a, nufusu, yogurt, ne kyiisi (titiriw kyiisi a ɛyɛ den te sɛ Cheddar) yɛ calcium fibea pa. Nnipa binom susuw sɛ nufusu a srade nnim a wobɛnom no bɛtew calcium a wudi so. Ɛno nyɛ nokware. Ɛmfa ho srade dodow a ɛwɔ nufusu mu—kyerɛ sɛ, nufusu a srade nnim, 1%, 2%, anaa nufusu a wɔayam—calcium dodow a ɛwɔ emu biara mu no yɛ pɛ. Nanso, ɛbɛyɛ papa sɛ wubebisa wo duruyɛfo no nufusu ko a ɛfata ma wo ba.

Seesei, mmofra binom ho nyɛ wɔn den wɔ nufusu mu nneɛma ho anaasɛ wontumi nnye lactose ano. Nnuan afoforo pii wɔ hɔ a ebetumi ama mmofra a wɔte saa anya calcium. Nhwɛsoɔ:

• Tofu a wɔde calcium ahyɛ mu
• Soya anonne a wɔde calcium ahyɛ mu ma
• Edamame – Eyinom yɛ soyabean a wɔanoa.
• Nnuadewa a ɛyɛ ahabammono tuntum – nneɛma te sɛ broccoli, collard greens, spinach, kale, chard, Chinafo kabege
• Almond, sesame aba a wɔde yɛ aduan
• Peas fitaa, peas kɔkɔɔ, chickpeas
• Akutu, borɔdɔma, prune

Calcium ho hia nnansa yi araa ma nnwumakuw pii a wɔyɛ nnuan de calcium reka aburow, paanoo, ne nnuaba anonne a wɔde ma mmofra (nnuan a wɔahyɛ no den) ho. Ɛno yɛ ade pa.

Enti, calcium dodow ahe na wo ba hia da biara?

Eyi gu ahorow wɔ mfe a obi adi mu. Wɔde miligram (mg) na ɛsusuw calcium.

Ade a eye sen biara a ɛsɛ sɛ woyɛ ne sɛ wobɛma wo ba no dodow yi denam aduan so. Sɛ ɛyɛ den sɛ wɔbɛyɛ saa a, ɛtɔ mmere bi a nnuruyɛfo betumi ama calcium nnuru a ebetumi ayɛ nnuru anaa srade.

Momma yɛnhwɛ calcium dodow a mfe ahorow a wɔadi hia.

Wɔ akokoaa ketewaa no fam

• Nkokoaa a wonnii asram 6 hia calcium miligram 200 (200 mg) da biara.
• Nkokoaa a wɔadi fi asram 6 kosi 11 hia miligram 260 (260 mg) da biara.
• Wobetumi anya calcium dodow yi afi nufusu anaa aduan a wɔde ma a oduruyɛfo kamfo kyerɛ nkutoo mu.

Eyi yɛ biribi a ɛho hia paa sɛ yɛkae: ɛnyɛ adwene pa sɛ wɔde nantwi nufusu, abirekyi nufusu, anaa nufusu a wɔde powder a wɔayɛ wɔ fie bɛma nkokoaa a wonnii afe biako esiane biribiara nti.

Wɔ mmofra a wɔanyinyin kakra ne mmofra nkumaa fam

• Mmofra a wɔadi fi mfe 1 kosi 3 hia miligram 700 (700 mg) da biara. (Eyi taa yɛ dodow a wunya fi adidi 2-3 mu.)
• Mmofra a wɔadi fi mfe 4 kosi 8 hia miligram 1,000 (1,000 mg) da biara. (Eyi nso bɛyɛ aduan 2-3.)
• Mmofra ne mpanyimfo nkumaa a wɔadi fi mfe 9 kosi 18 hia calcium miligram 1,300 (mg) da biara. (Eyi bɛhwehwɛ sɛ wodi nnuan a calcium wom bɛyɛ 4 da biara.)

Enti yɛbɛyɛ dɛn ama yɛn mma anya calcium dodow a ɛho hia?

Okay, seesei woate calcium dodow a abofra hia ase a egyina mfe a wadi so. Enti yɛbɛyɛ dɛn de eyi ama yɛn mma pɛpɛɛpɛ?

Nkokoaa dodow no ara a wɔnom nufusu anaa nufusu a wɔde ma no nya calcium a wohia. Afei nso, mpɛn pii no, aduan a ɛkari pɛ a wobedi, titiriw nufusu mu nnuan, nyɛ ɔhaw mma mmofra nkumaa. Nanso, bere a wɔrenyin, kyerɛ sɛ, bere a wɔadi mfe 9 akyi, ne mmofra nkumaa fam no, ebia ebehia sɛ wɔde nnuan a calcium wom kakra ka wɔn aduan ho.

Adwene kakraa bi a misusuw sɛ ɛbɛboa wo ni:

• Yɛ parfait fɛfɛ denam nnuaba asinasin ne aburow a wɔayam no yiye a wode bɛhyɛ yogurt a ɛnyɛ den so. Mmofra nkumaa ani begye ho.
• Fa nnuaba a wɔayɛ no foforo, nufusu a srade nnim, soya nufusu a calcium wom, anaa almond nufusu yɛ smoothie a ɛyɛ dɛ.
• Sɛ wode cottage cheese anaa yogurt rema a, fa nnuaba asinasin a wɔayɛ no foforo anaa apɔw-mu-teɛteɛ bɔta a wɔanhyɛ mu dɛ ka ho.
• Fa strawberry anaa chocolate syrup kakra gu nufusu a wɔnom daa no mu. Nanso, kwati nufusu anonne a ɛwɔ kɔla a asikre wom a wɔtɔ wɔ sotɔɔ mu sɛnea wubetumi biara. Asikre pii wɔ mu.
• Fa kyiisi a srade nnim kakra ka nnuan ne nnuan nketenkete ho ma mmofra nkumaa.
• Sɛ woreyɛ soup a, fa peas fitaa bi ka ho.
• Fa sesame aba bi gu nneɛma a wɔato mu (te sɛ keeki ne buns), anaasɛ fa sesame aba bi petepete nhabannuru so bere a worenoa no.
• Fa hummus ne nhabannuru a wɔatwitwa no yiye (te sɛ karɔt ne kukuruku) ma.
• Sɛ woreyɛ stir-fry a, fa tofu asinasin bi ka ho.
• Fa almond bɔta di dwuma sen sɛ wode atoko bɔta bedi dwuma.
• Fa edamame ma sɛ aduan a wɔde di dwuma.
• Fa chickpeas ne almond a wɔayam no bi gu salad ne aburow mu.
• Fa nhabannuru a ɛyɛ ahabammono tuntum pii (e.g. broccoli, kale, collard greens, spinach, China kabege) ma ka aduan ho.

Sɛnea madi kan aka no, ebia mmofra a wontumi nnye lactose ano, nufusu ho akisikuru, anaa wɔn a wodi aduan a wɔmfa nnuru nni dwuma wom koraa no nnya calcium a ɛdɔɔso. Sɛ wo ba no wɔ saa tebea yi a, hwɛ hu sɛ wo ne oduruyɛfo bɛkasa afa calcium ne vitamin D a wohia ho.

Momma yensua vitamin D ho ade kakra, ɛnte saa?

Seesei yɛaka calcium ho asɛm pii. Nanso ade foforo a ɛho hia wɔ hɔ a ɛsɛ sɛ yɛka ho asɛm ka calcium ho. Ɛno ne vitamin D.

Susuw ho hwɛ, ɛmfa ho sɛnea yedi calcium dodow no, vitamin D ho hia na ama nipadua no atumi atwe saa calcium no yiye. Ɛte sɛ safe. Sɛ vitamin D nni hɔ a, calcium ntumi nkɔ baabi a ɛsɛ sɛ ɛkɔ na ɛhyɛ nnompe den. Enti, ɛsɛ sɛ saa baanu yi bom yɛ nnompe a ɛyɛ den.

Mpɛn pii no, nnuan a mmofra nkumaa di no nni vitamin D a ɛdɔɔso.Ɛno nti na nnuruyɛfo kamfo kyerɛ sɛ wɔmma wɔn vitamin D.

Ɛsɛ sɛ nkokoaa a wɔma wɔn nufu nkutoo no fi ase nom vitamin D a wɔde ma wɔn bere a wɔawo wɔn ara pɛ. Wo mmofra oduruyɛfo bɛka eyi ho asɛm akyerɛ wo. Nanso, nufusu a wɔde ma nkokoaa no wɔ vitamin D a wɔde ka ho. Enti mpɛn pii no akokoaa a ɔnom aduan a wɔde ma a ɛboro ɔuns 32 (bɛyɛ mililita 950) da biara no nhia vitamin D foforo.

Mmom,Sɛ wopɛ sɛ wuhu sɛ ebia wo ba anaa wo ba hia vitamin D a wɔde ma ne dodow a ɛsɛ sɛ wuhu no yiye a, akyinnye biara nni ho sɛ ɛsɛ sɛ wubisa wo duruyɛfo.

Nneɛma a ɛho hia paa a ɛsɛ sɛ yɛkae fi nea yɛkaa ho asɛm nnɛ no mu ni!

Enti, yɛkaa calcium ho asɛm pii nnɛ, ɛnte saa? Mewɔ anidaso sɛ moanya ntease pa mprempren.

• Calcium ho hia ma mmofra nnompe a ɛyɛ den na enyin. Ɛboa nso ma ntini, ntini, ne koma no nya apɔwmuden.
• Mmofrabere ne mmerantebere ne mmabaabere ne mmere a eye sen biara a ɛsɛ sɛ wonya nnompe a ɛyɛ den a ɛbɛtra hɔ wo nkwa nna nyinaa. Enti, ɛho hia yiye sɛ wubenya calcium wɔ saa bere yi mu.
• Ɛyɛ papa sɛ wobenya calcium afi nufusu mu nnuan mu, nanso nneɛma afoforo pii wɔ hɔ a wobetumi de asi ananmu ama wɔn a wɔn ho nyɛ wɔn den wɔ nufusu ho.
• Calcium dodow a abofra hia da biara no gu ahorow gyina mfe a wadi so. Hu saa asɛm no yiye.
• Vitamin D ho hia na nipadua no atumi atwe calcium. Enti mma wo werɛ mmfi vitamin D. Sɛ ɛho hia a, ma vitamin D a wɔde ma sɛnea oduruyɛfo kyerɛ no.

Sɛ wowɔ nsɛmmisa anaa nsɛm bi a ɛhaw wo wɔ wo ba no calcium ahiade anaa aduannuru a ohia ho a, ɛbɛyɛ papa sɛ wobɛkɔ wo mmofra oduruyɛfo nkyɛn. Wobetumi ama wo nsɛm a ɛyɛ nokware sen biara a ɛfata wo ba.

Enti, mewɔ anidaso sɛ saa afotu yi bɛboa ma woabue kwan ama daakye a ahoɔden wom na emu yɛ den ama wo ba!

` Calcium, mmofra aduan pa, nnompe nkɔso, vitamin D, adidi pa, mmofra akwahosan, Rickets