Wò ŋutilã bliboa tsɔa nu geɖe saa vɔe ɖe ɖevi sue si le wò dɔme ta. Enye nu wɔnuku aɖe ŋutɔ. Gake ènya be wò ŋutilã "fia" wò ɣeaɖewoɣi be yeakpɔ vidzĩ ma ƒe nuhiahiãwo gbɔa? Mègatsi dzi o, dzɔdzɔmee nye esia. Kpuie ko la, wò ŋutilã xɔa calcium si hiã be wòatu viwòa ƒe ƒuwo tso wò ŋutɔ wò ƒuwo me tsɔ naa viwòa. Eyata be wò ƒuwo nasẽ eye wòana nunyiame si hiã vidzĩa la, ele be nàxɔ calcium geɖe wu le ɣeyiɣi sia me godoo. Mina míaƒo nu tso esia ŋu tsitotsito.
Nukatae calcium sia le vevie nenema gbegbe ɖo?
Calcium nye mineral vevi aɖe si míaƒe ŋutilã hiã. Eƒe vevienyenye dzina ɖe edzi zi gbɔ zi eve le fufɔɣi.
- Le vidzĩ ƒe tsitsi gome: Calcium hiã vevie be ƒu kple aɖu sesẽwo nanɔ viwòa me. Menye ema ɖeɖeko o, ke calcium hã hiã na vidzĩa ƒe dzi ƒe tsotso, lãmekawo ƒe dɔwɔwɔ, kple lãmekawo ƒe tsitsi .
- Le wò lãmesẽ gome: Ne calcium mesu asiwò o la, wò ŋutilã azã calcium si wodzra ɖo ɖe wò ƒuwo me atsɔ akpɔ vidzĩa ƒe nuhiahiãwo gbɔ. Ne esia yi edzi la, ànɔ afɔku me be nàxɔ dɔléle siwo nana ƒuwo abe ƒumeŋuɖui ene le wò tsitsime. Tsɔ kpe ɖe eŋu la, calcium kpena ɖe ame ŋu be ʋu nayi edzi nyuie eye lãmekawo nawɔ dɔ nyuie, eye lãmeka siwo tsɔa gbedasiwo tso ahɔhɔ̃a me yia ŋutilãa ƒe akpa mamlɛa gbɔ la nɔa lãmesẽ me.
Calcium agbɔsɔsɔme kae nèhiã gbesiagbe?
Míaƒe ŋutilã mate ŋu awɔ calcium le eɖokui si o, eyata ele be míaxɔe tso nuɖuɖu me alo ne ehiã la, nuɖuɖu siwo wotsɔ kpe ɖe eŋu abe alesi ɖɔkta gblɔe ene.
Zi geɖe la, wokafui be vidada si fɔ fu nahiã calcium miligram 1,000 (1,000 mg) ya teti gbesiagbe.
Gake agbɔsɔsɔ sia ate ŋu ato vovo vie le wò ƒexɔxɔ kple wò lãmesẽ ƒe nɔnɔme nu, eyata anyo wu be nàbia wò ɖɔkta be calcium ƒe agbɔsɔsɔ si sɔ na wò hã.
Nuɖuɖu kawoe me calcium sɔ gbɔ ɖo wu?
Dzɔgbenyuietɔe la, nuɖuɖu geɖe li siwo me calcium sɔ gbɔ ɖo siwo míate ŋu atsɔ akpe ɖe míaƒe gbesiagbenuɖuɖu ŋu. Notsi me nuɖuɖuwoe nye nu vevitɔ kekeake le esiawo dome.
Àte ŋu akpɔ esia ŋuti susu nyui aɖe tso kplɔ̃ si le ete la dzi.
| Nuɖuɖu ƒomevi | Lolome | Calcium ƒe agbɔsɔsɔ (anɔ abe alesi wòle ene) . |
|---|---|---|
| Yogurt (Yogurt dzro si me ami mesɔ gbɔ ɖo o) . | Lãmetsi kplu 1 (gram 225) . | 415 mg |
| Tɔmelã siwo wotsɔ gaze me (e.g. salmon, sardines - kple gowo) . | gram 85 ƒe kpekpeme | 180-325 mg |
| Notsi (si wometsɔ dɔlékuiwutike wɔe o) . | Kplu 1 (mililita 240) . | 300 mg |
| Cheese (e.g. Cheddar) . | gram 40 ye | 307 mg |
| Tofu | 1/2 kplu si wotsɔa lãgbalẽ wɔe | 253 mg |
| Amagbe siwo ƒe aŋgbawo le amadede dzẽ me (e.g. kale, spinach) . | Kplu 1 si woɖa | 90-100 mg |
| Nuɖuɖu siwo me calcium le | (e.g. amititsetse me tsi, soya notsi, ŋdi me nuku) | 100 - 1,000 mg (kpɔ eƒe ŋkɔ) . |
Nukae nye " calcium -fortified"?
Esia fia be wotsɔ ameflunu de calcium nuɖuɖu alo nunono me. Le kpɔɖeŋu me, woate ŋu akpɔ amititsetse me tsi, soya-notsi, kple ŋdi me nuku aɖewo le nɔnɔme sia me. Àte ŋu anya calcium agbɔsɔsɔme si tututu le atike si nèƒlena me ne èxlẽ nusi woŋlɔ ɖe edzi.
Nusiwo wòle be nànya tso calcium kpeɖeŋutɔ ŋu
Ɣeaɖewoɣi la, ate ŋu asesẽ be woakpɔ calcium agbɔsɔsɔme si sɔ tso nuɖuɖu ɖeɖeko me. Kã,
- Ne notsi kple nyinotsibabla ƒe nulɔdɔ le ŋuwò
- Ne ènye amesi melɔ̃a lactose o
- Ne ènye vegan , si fia be ame si meɖua lãwo ƒe nuɖuɖu aɖeke o
Le go sia me la, wò ɖɔkta ate ŋu aɖo aɖaŋu na wò be nàzã calcium si sɔ na wò.
Tia ƒomevi si sɔ na wò.
Calcium kpeɖeŋutɔ ƒomevi vevi eve li.
1. Calcium Carbonate: Esia ƒe asi bɔbɔ vie. Ke hã, ŋutilãa xɔae nyuie wu ne wotsɔe kpe ɖe nuɖuɖu ŋu. Eyata ne wò ɖɔkta ŋlɔ esia na wò la, ɖo ŋku edzi nànoe kpe ɖe nuɖuɖu ŋu.
2. Calcium Citrate: Woate ŋu ano esia ɣesiaɣi, ne èɖu nu alo mèɖui o.
Nu vevitɔe nye be nàwɔ ɖe ƒomevi kple agbɔsɔsɔme si wò ɖɔkta kafu dzi. Azɔ hã, vitamin D le calcium-tike geɖe me. Esia nye viɖe bubu elabena vitamin D kpena ɖe ŋutilãa ŋu wòxɔa calcium bɔbɔe.
500mg koe le ɣeyiɣi ɖeka me!
Esia nye nyateƒenya vevi aɖe ŋutɔ si ame geɖe menya o. Calcium si ade 500mg koe míaƒe ŋutilã ate ŋu axɔ le ɣeyiɣi ɖeka me. Esia fia be ne èno atikekui si ƒe kpekpeme nye 1000mg zi ɖeka la, eƒe ɖe ate ŋu agblẽ.
Eyata ne wò gbesiagbe agbɔsɔsɔme nye 1000mg la, anyo wu be nàno atikekui eve siwo ƒe kpekpeme nye 500mg siwo woma ɖe agbɔsɔsɔ eve me, ɖeka le ŋdi me eye ɖeka le zã me. Bia wò ɖɔkta be wòaɖo aɖaŋu bubuwo tso esia ŋu.
Ðe nègahiã calcium kokoko le no nana mea?
Ẽ, keŋkeŋ. Wò agbanɔamedziwo mewu enu ne èdzi viwò vɔ o. Ele vevie be calcium nasu asiwò le wò no nana mɔzɔzɔ bliboa me. Numekukuwo ɖee fia be le no nana me la, vidada ƒe ƒu ƒe kpekpeme ate ŋu aɖe akpɔtɔ hena ɣeyiɣi aɖe tso 3% va ɖo 5%, elabena calcium aɖewo buna to eƒe notsi me.
Gake mègatsi dzi o. Ne èyi edzi ɖua nuɖuɖu siwo me calcium sɔ gbɔ ɖo eye nènoa kpeɖeŋutɔ abe alesi wò ɖɔkta gblɔe ene la, wò ƒuwo ahaya le ɣleti 6 me tso esime nèdzudzɔ no nana.
Mina míanya nu tso eƒe nugbegblẽ le ame ŋu kple afɔku siwo le eme hã ŋu.
Togbɔ be zi geɖe la, calcium kpeɖeŋutɔ mele dedie o hã la, ame aɖewo ate ŋu akpɔ nugbegblẽ suesuesuewo.
- Ʋuʋudedi
- Gassy ƒe nya
- Miléle
Ne esia dzɔ ɖe dziwò la, dze agbagba nàno wò calcium-tike kple nuɖuɖu. Alo, ƒo nu kple wò ɖɔkta tso tɔtrɔ ɖe ƒomevi alo atike bubu ŋu.
Azɔ hã, menyo be woano calcium fũ o. Calcium fũ ate ŋu ana ayiku me kpewo nado eye wòado kplamatse ŋutilãa ƒe nunyiame veviwo abe zinc kple iron ene xɔxɔ . Womekafui be woano calcium si wu mg 2,500 gbesiagbe le fufɔɣi o. Eyata mègadzi calcium si nèɖuna ɖe edzi gbeɖe atikewɔlawo ƒe aɖaŋuɖoɖo manɔmee o.
Gbedasi si Wotsɔ Yi Aƒeme
- Le fufɔɣi la, ɖoe be yeaxɔ calcium 1000mg ya teti gbesiagbe hena ƒu siwo le lãmesẽ me na wò kple viwòa.
- Tsɔ nuɖuɖu siwo me calcium sɔ gbɔ ɖo abe notsi, yogurt, cheese, tɔmelã sue siwo ƒe gowo le, kple amagbe dama siwo ƒe aŋgbawo le ɣie ene kpe ɖe wò gbesiagbe nuɖuɖu ŋu.
- Ne esesẽ be nàkpɔ agbɔsɔsɔ si hiã la gbɔ to nuɖuɖu ɖeɖeko dzi la, ke no calcium kpeɖeŋutɔ ne atikewɔlawo ƒe aɖaŋuɖoɖo koe .
- Ne èle calcium kpeɖeŋutɔ nom la, mègawu 500mg le ɣeyiɣi ɖeka me o, eye nàma agbɔsɔsɔme la ɖe agbɔsɔsɔ eve alo etɔ̃ me le ŋkekea me katã be nàkpɔ egbɔ be ŋutilãa xɔe nyuie.
- Ele be calcium nono nayi edzi ne wole no nam vi gɔ̃ hã.
- Mègano calcium geɖe wu esi wò ɖɔkta gblɔ nɛ gbeɖe o. Ne nane si ŋu nètsi dzi ɖo la, ƒo nu kple wò ɖɔkta.
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