So wo ba ketewa no renya calcium a ɛdɔɔso? Momma yɛnka eyi ho asɛm!

Ebia wunim sɛnea calcium ho hia na ama wo ba nnompe anyin ayɛ den. Nanso yɛn mu dodow no ara nnwen ho pii wɔ yɛn da biara da asetra mu, ɛnte saa? Enti ɛnnɛ yɛbɛka saa aduannuru a wɔfrɛ no calcium yi ho asɛm, sɛnea yɛn mma nkumaa hia no, baabi a wonya, ne nea ɛba sɛ wɔannya nea ɛdɔɔso a. Te sɛ nea wo ne w’adamfo bi rekasa ara pɛ.

Dɛn ne calcium? Dɛn nti na ɛho hia yɛn nipadua saa?

Sɛ yɛbɛka no tiawa a, calcium yɛ ade a ɛho hia ma yɛn nipadua. Ne dwumadi titiriw ne sɛ ɛbɛma yɛn nnompe ne yɛn sẽ ayɛ den . Ɛte sɛ nea semɛnte ho hia na wɔde asi ofie. Nanso ɛnyɛ ɛno nko, na mmom calcium boa yɛn nipadua ma ɛyɛ nneɛma afoforo pii a ɛho hia. Susuw ho hwɛ, calcium boa yɛn ntini ma ɛyɛ adwuma yiye, yɛn ntini yɛ adwuma yiye, na ɛboa yɛn koma nso ma ɛtra apɔw. Enti, ɛwom mpo sɛ ebia eyi bɛyɛ te sɛ ade ketewaa bi de, nanso calcium ho hia yiye ma yɛn nipadua nyinaa akwahosan.

Dɛn nti na mmofra nkumaa hia calcium titiriw?

Eyi yɛ asɛm a ɛho hia paa. Yɛnya hokwan baako pɛ wɔ yɛn abrabɔ mu sɛ yɛbɛkyekyere nnompe a ɛyɛ den. Ɛno ne bere a yɛyɛ mmerante ne mmabaa. Sɛ yɛbɛka no pɛpɛɛpɛ a, mmofra a wonya calcium a ɛdɔɔso wɔ mmofraase ne mmerantebere ne mmabaabere mu no de nnompe nhyehyɛe a emu yɛ den sen biara fi wɔn mpanyin afe so. Eyi boa wɔn ma wɔbɔ wɔn ho ban fi tebea horow te sɛ nnompe a ɛyera bere a wɔrenyin no. Afei nso, sɛ mmofra nkumaa ne mmofra a wɔanyinyin nnya calcium ne vitamin D a ɛdɔɔso a, wobetumi anya yare bi a wɔfrɛ no rickets . Ebia woate eyi ho asɛm. Rickets ma nnompe no yɛ mmerɛw. Eyi betumi ama wo nan abɔ fam, anyin ayɛ mmerɛw, na ɛtɔ mmere bi a ntini mu yaw ne mmerɛwyɛ. Enti, ɛho hia yiye sɛ wobɛhwɛ saa calcium yi so wɔ mmofraase.

Enti, ɛhe na yenya saa calcium a ɛsom bo yi?

Calcium yɛ biribi a yebetumi anya afi nnuan a yedi mu. Nnuan bi wɔ hɔ a calcium dɔɔso. Ma yɛnhwɛ nea wɔyɛ. Nufusu mu nnuan yɛ abɔde mu nneɛma a eye sen biara a ɛma wonya calcium no mu biako:

• Nofosuo
• Yogurt a wɔde yɛ adwuma
• Cheese a ɛyɛ den - Sɛ nhwɛso no, cheese te sɛ Cheddar.

Nea ɛho hia no, srade dodow a ɛwɔ nufusu ne nufusu mu no nnya calcium a ɛwɔ mu no so nkɛntɛnso. Ɛne sɛ, sradeCalcium dodow a ɛwɔ nufusu a srade so tew (a srade nnim, 1%, 2%) ne nufusu a srade ayɛ mu ma nyinaa mu no bɛyɛ pɛ. Wo duruyɛfo bɛkyerɛ wo nufusu ko a ɛfata ma wo ba.

Mmofra binom ntumi nnya nufusu, ɛnte saa? Wɔyɛ dɛn nya calcium? Yiw, ɛyɛ nokware. Ɛyɛ den ma mmofra binom sɛ wɔbɛnom nufusu (lactose a wontumi nnye ntom), anaasɛ ebia wɔn nufusu ho adwenem yɛ wɔn naa. Nnuan afoforo wɔ hɔ a ebetumi aboa mmofra ma wɔanya calcium.

• `Tofu a wɔde calcium ahyɛ mu`
• `Soya anonne a wɔde calcium ahyɛ mu ma`
• Edamame (soyabean bi) .
• Nnuadewa a ɛyɛ ahabammono tuntum te sɛ broccoli, kale , chard, ne Chinafo kabege
• Almond, sesame aba a wɔde yɛ aduan
• Peas fitaa, peas kɔkɔɔ, chickpeas
• Akutu, borɔdɔma, prune

Nna yi, nnwumakuw a wɔyɛ nnuan mpo nim hia a calcium ho hia, enti wɔde calcium ka anɔpaduan mu aburow, paanoo, ne nnuaba mu nsu ho ma mmofra. Sɛ wotɔ biribi wɔ sotɔɔ mu a, wubetumi nso ahwehwɛ nea wɔakyerɛw so sɛ ``calcium fortified.''

Calcium dodow ahe na me ba hia da biara?

Wɔde miligram (mg) na ɛsusuw calcium . Calcium dodow a yehia no gu ahorow wɔ yɛn asetra mu mmere ahorow mu. Ade a eye sen biara a ɛsɛ sɛ woyɛ ne sɛ wubenya calcium pii afi aduan mu sɛnea wubetumi. Nanso, sɛ aduan nkutoo nnɔɔso a, ɛtɔ mmere bi a nnuruyɛfo betumi ama wo aduan bi te sɛ calcium aduru.

Calcium dodow ahe na akokoaa hia?

Nkokoaa nketewa no nya calcium fi nufusu anaa nufusu a wɔde ma a oduruyɛfo kamfo kyerɛ no mu.

• Nkokoaa a wonnii asram 6 hia calcium miligram 200 da biara.
• Nkokoaa a wɔadi fi asram 6 kosi 11 hia calcium miligram 260 da biara.

Eyi yɛ biribi a ɛsɛ sɛ wokae ampa: Ɛsɛ sɛ wɔma nkokoaa a wonnii afe biako (asram 12) nufusu anaa nufusu a wɔayɛ ama nkokoaa titiriw nkutoo. Wɔ tebea biara mu no, ɛnsɛ sɛ wɔde nantwi nufusu, abirekyi nufusu, anaa aduan a wɔde ma wɔ fie ma nkokoaa a wonnii afe biako. Ɛnyɛ papa mma wɔn akwahosan.

Nneɛma ahe na mmofra a wɔretu mmirika ne mmofra nkumaa hia?

Bere a mmofra nyin no, wɔn nnompe nyin ntɛmntɛm, enti wɔn calcium a wohia no kɔ soro.

• Mmofra a wɔadi fi mfe 1 kosi 3 hia calcium miligram 700 da biara (700 mg). (Wobetumi anya eyi afi nufusu mu nnuan bɛyɛ 2-3 a wɔde ma da biara mu)
• Wɔ mmofra a wɔadi fi mfe 4 kosi 8 famWohia calcium miligram 1,000 da biara (eyi fi nufusu bɛyɛ 2-3 a wɔde ma da biara mu).
• Mmofra ne mpanyimfo nkumaa a wɔadi fi mfe 9 kosi 18 hia calcium miligram 1,300 (mg) da biara. (Eyi yɛ nufusu bɛyɛ 4 da biara)

Sɛ wote asɛmfua "nufusu aduan" a, ebia wubesusuw nea ɛkyerɛ ho. Sɛ yɛbɛka no tiawa a, wobu nufusu kuruwa biako, yogurt kuruwa biako, anaa kyiisi biako nyinaa sɛ ade biako.

Mɛyɛ dɛn ahu sɛ me ba no renya calcium a ɛdɔɔso? Dɛn na metumi ayɛ de aboa?

Nkokoaa nya calcium a wohia no fi nufusu anaa nufusu a wɔde ma wɔn mu. Mmofra nkumaa, titiriw mmofra a wɔadu sukuu mfe so, a wodi aduan a ɛkari pɛ, titiriw nufusu mu nnuan no, taa nya calcium a ɛdɔɔso. Nanso, ebia ɛho behia sɛ mmofra a wɔanyinyin, kyerɛ sɛ, mmofra nkumaa bere a wɔadi mfe 9 akyi no de calcium kakra ka wɔn aduan ho. Nea enti a ɛte saa ne sɛ wɔn nipadua renyin ntɛmntɛm saa bere no, na calcium a wohia nso dɔɔso.

Akwan bi a wobɛfa so ama wo ba nnuan a calcium wom wɔ ɔkwan a ɛyɛ dɛ so ni:

Adwenkyerɛ ahorow bi a wubetumi asɔ ahwɛ ni:

• Yɛ parfait fɛfɛ denam yogurt a ɛnyɛ den, nnuaba asinasin, ne aburow a wɔde aburow a wɔayam no nyinaa a wode bɛhyɛ mu no 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.
• Fa cottage cheese anaa yogurt fra nnuaba asinasin a wɔayɛ no foforo anaa biribi te sɛ apɔw-mu-teɛteɛ a wɔanhyɛ mu dɛ.
• Fa strawberry anaa chocolate syrup kakra gu nufusu a ɛnyɛ den mu na ama ayɛ dɛ kɛse. Nanso kae sɛ asikre pii wɔ nufusu a wɔde anonne a ɛyɛ dɛ a wɔtɔ wɔ sotɔɔ mu, enti ɛbɛyɛ papa sɛ wobɛkwati sɛnea wubetumi biara.
• Fa kyiisi a srade nnim kakra ka wo ba ketewa no aduan ne nnɔkɔnnɔkɔwade ho.
• Sɛ woreyɛ soup a, fa peas fitaa bi ka ho.
• Fa sesame aba bi petepete nneɛma a wɔato ne nhabannuru so.
• Yɛ hummus a wode nhabannuru asinasin di.
• Sɛ woreyɛ stir-fry a, fa tofu asinasin bi ka ho.
• Bɔ mmɔden sɛ wode almond bɔta bedi dwuma sen sɛ wode atoko bɔta bedi dwuma .
• Fa edamame ma sɛ aduan a wɔde di agoru.
• Fa chickpeas ne almond a wɔatwitwa no gu salad ne aburow mu.
• Fa yɛ wo su sɛ wode nhabannuru a ɛyɛ ahabammono tuntum (te sɛ broccoli, kale, kabege, ne Chinafo kabege) pii bɛma ka aduan ho.

Dɛn na woyɛ ma mmofra a wontumi nni nufusu?

Sɛ wo ba no wɔ yafunu mu haw bere a ɔrenom nufusu, sɛ́ ɛyɛ lactose a ontumi nnye, nufusu ho akisikuru, anaasɛ sɛ woyɛ abusua a wodi vegan aduan akyi a, ɛho hia sɛ wo ne wo duruyɛfo kasa sɛ ebia wo ba no renya calcium ne vitamin D a ɛdɔɔso anaa. Afei wɔbɛma wo afotu pɔtee.

Momma yɛnka Vitamin D ho asɛm kakra So ɛno nso ne Calcium wɔ abusuabɔ?

Yiw, koraa! Vitamin D nso ho hia na ama yɛn nipadua no atumi atwe calcium yiye. Ɛte sɛ nea wuntumi mmue ɔpon a wunni safe. Sɛ vitamin D nni hɔ a, ɛmfa ho sɛ yedi calcium dodow ahe no, saa calcium no ntumi nkɔ baabi a ɛsɛ sɛ ɛkɔ mfa nhyɛ yɛn nnompe mu den. Ɔhaw no ne sɛ, nnuan pii a mmofra taa di no nni vitamin D pii Enti, nnuruyɛfo taa kamfo kyerɛ sɛ wɔmfa vitamin D bi mma.

• Ɛsɛ sɛ wɔma nkokoaa a wɔma wɔn nufu nkutoo no vitamin D fi wɔn awo mu.
• Nanso, wɔde vitamin D aka nkokoaa aduan ho . Enti, ɛho nhia sɛ wɔma akokoaa a ɔnom akokoaa a ɔnom bɛboro ɔuns 32 (bɛyɛ mililita 950) da biara no vitamin D foforo.

Nanso, ɛbɛyɛ papa sɛ wubebisa wo duruyɛfo sɛ ebia wo ba anaa wo ba hia vitamin D ne dodow a wɔde ma.

Enti, momma yɛmfa nea yɛaka ho asɛm no nhyɛ baabi biako? (Nkrasɛm a Wɔde Kɔ Fie)

Okay, yɛaka calcium ho asɛm pii, ɛnte saa? Nea etwa to no, nneɛma bi a ɛho hia a ɛsɛ sɛ wokae ni:

• Calcium ho hia na ama mmofra nnompe anyin. Eyi ho hia titiriw wɔ mmofraase ne mmerantebere ne mmabaabere mu.
• Bɔ mmɔden sɛ wode calcium a efi nnuan ahorow te sɛ nufusu, nhabannuru a ɛyɛ ahabammono, ne nnuaba mu bɛma wo ba .
• Hwɛ yiye efisɛ ɛsono calcium dodow a ehia a egyina mfe a abofra no adi so .
• Vitamin D ho hia na nipadua no atumi atwe calcium, enti susuw ɛno nso ho.
• Sɛ wowɔ nsɛmmisa anaa adwenem naayɛ bi wɔ wo ba no calcium ahiade ho anaasɛ wuntumi mma no nufusu a, hwɛ hu sɛ wo ne w’abusua oduruyɛfo bɛkasa. Wɔbɛtumi akyerɛ wo kwan yie.

Kae sɛ abofra a ɔwɔ apɔwmuden na ne ho yɛ den ne yɛn anigye kɛse. Ɛyɛ yɛn asɛde sɛ yɛbɛma wɔn aduannuru a ɛho hia.

Enti, mewɔ anidaso sɛ saa nkɔmmɔbɔ yi so aba mfaso ama wo. Sɛ wowɔ biribi foforo a ɛsɛ sɛ wuhu a, ntwentwɛn wo nan ase sɛ wubebisa. Calcium, mmofra aduan pa, nnompe nkɔso, vitamin D, mmofra akwahosan, rickets, Calcium a wɔde ma