Ðe calcium le viwò suea xɔm wòsɔa? Mina míaƒo nu tso esia ŋu!

Ðewohĩ ènya ale si gbegbe calcium le vevie be viwò ƒe ƒuwo nasẽ. Gake mía dometɔ akpa gãtɔ mebua eŋu boo le míaƒe gbesiagbegbenɔnɔ me o ɖe, alo? Eyata egbea míaƒo nu tso nunyiame sia si woyɔna be calcium ŋu, alesi gbegbe mía vi suewo hiãe, afisi wokpɔnɛ le, kple nusi dzɔna ne womekpɔe o. Abe alesi nèle nu ƒom na xɔ̃wò ene.

Nukae nye calcium? Nukatae wòle vevie na míaƒe ŋutilã alea gbegbe ɖo?

Kpuie ko la, calcium nye tomenu vevi aɖe na míaƒe ŋutilã. Eƒe dɔ vevitɔe nye be wòana míaƒe ƒuwo kple aɖuwo nasẽ . Ðeko wòle abe siminti hiã be woatsɔ atu xɔ ene. Gake menye ema ɖeɖeko o, calcium kpena ɖe míaƒe ŋutilã ŋu wòwɔa nu vevi bubu geɖewo. Bu eŋu kpɔ ko, calcium kpena ɖe míaƒe lãmekawo ŋu wowɔa dɔ nyuie, míaƒe lãmekawo wɔa dɔ nyuie, eye wòkpena ɖe míaƒe dzi hã ŋu be wòanɔ lãmesẽ me. Eyata togbɔ be esia adze nu sue aɖe hã la, calcium le vevie ŋutɔ na míaƒe ŋutilã bliboa ƒe lãmesẽ.

Nukatae ɖevi suewo koŋ hiã calcium?

Esia nye nya vevi aɖe ŋutɔ. Mɔnukpɔkpɔ ɖeka koe su mía si le míaƒe agbe me be míatu ƒunukpeƒe sesẽ aɖe. Ɣemaɣie míenye sɔhɛwo kple sɔhɛwo. Ne míagblɔe tututu la, ɖevi siwo xɔa calcium si sɔ le ɖevime kple ƒewuimenɔɣi la dzea woƒe tsitsime kple ƒu ƒe ɖoɖo sesẽtɔ kekeake si woate ŋui. Esia kpena ɖe wo ŋu be woakpɔ wo ɖokui ta tso nɔnɔmewo abe ƒu ƒe gbagbã ene me ne wole tsitsim. Azɔ hã, ne ɖevi suewo kple ɖevi tsitsiwo mekpɔ calcium kple vitamin D wòsɔ gbɔ o la, woate ŋu axɔ dɔléle aɖe si woyɔna be rickets . Ðewohĩ èse nya sia kpɔ. Rickets nana ƒuawo fa. Esia ate ŋu ana afɔ nabɔbɔ, eƒe tsitsi natsi, eye ɣeaɖewoɣi lãmekawo nase veve ahagbɔdzɔ. Eyata ele vevie ŋutɔ be woalé be na calcium sia le ɖevime.

Eyata afikae míekpɔa calcium xɔasi sia tsoe?

Calcium nye nusi míate ŋu akpɔ tso nuɖuɖu siwo míeɖuna me. Calcium sɔ gbɔ ɖe nuɖuɖu aɖewo me. Na míakpɔ nusiwo wonye ɖa. Notsi me nuɖuɖuwo nye dzɔdzɔmenu nyuitɔ kekeake siwo me calcium le la dometɔ ɖeka:

• Notsi
• Yogurt si wotsɔ wɔa nuɖuɖui
• Cheese sesẽwo - Le kpɔɖeŋu me, cheesewo abe Cheddar ene.

Vevietɔ la, ami ƒe alafa memamã si le notsi kple nyinotsi me mekpɔa ŋusẽ ɖe calcium si le eme dzi o. Eyae nye be, amiCalcium ƒe agbɔsɔsɔ si le notsi si me ami mesɔ gbɔ ɖo o (si me ami mele o, 1%, 2%) kple notsi blibo si me ami sɔ gbɔ ɖo siaa me la sɔ gbɔ abe alesi wòle ene. Wò ɖɔkta agblɔ notsi ƒomevi si sɔ na viwòa na wò.

Ðevi aɖewo mate ŋu akpɔ nyinotsi o, alo? Aleke wowɔna xɔa calcium? Ẽ, nyateƒee. Notsi nono sesẽna na ɖevi aɖewo (lactose intolerance), alo ate ŋu anye be notsi ƒe dɔléle aɖe le wo ŋu. Nuɖuɖu bubuwo li siwo ate ŋu akpe ɖe ɖeviwo ŋu woakpɔ calcium.

• `Tofu si wotsɔ calcium ɖo`
• `Soya-nono siwo me calcium le`
• Edamame (soya ƒomevi aɖe) .
• Amagbe dama viviwo abe broccoli, kale , chard, kple Chinatɔwo ƒe kabɔb ene
• Almond, sesame-ku
• Peas ɣiwo, peas dzĩwo, chickpeas
• Akɔɖu, gbotsetse, atiglinyiwo

Le ŋkeke siawo me la, nuɖuɖudzraƒewo gɔ̃ hã nya calcium ƒe vevienyenye, eyata wotsɔa calcium dea ŋdi me nukuwo, abolo, kple atikutsetse me tsiwo me na ɖeviwo. Ne èƒle nane le fiase me la, àte ŋu adi nusi woŋlɔ ɖe edzi hã be ``calcium fortified.''

Calcium agbɔsɔsɔme kae vinyea hiã gbesiagbe?

Wodzidzea calcium le miligram (mg) me . Calcium agbɔsɔsɔme si míehiã la toa vovo le míaƒe agbenɔnɔ ƒe akpa vovovowo. Nu nyuitɔ si nàwɔe nye be nàkpɔ calcium geɖe alesi nàte ŋui tso nuɖuɖu me. Gake ne nuɖuɖu ɖeɖe mesɔ gbɔ o la, ɖɔktawo ate ŋu ana kpeɖeŋutɔ na wò, abe calcium-tike ene, ɣeaɖewoɣi.

Calcium agbɔsɔsɔme kae vidzĩ hiã?

Vidzĩ suetɔwo xɔa calcium tso no me notsi alo notsi kplu si ɖɔkta kafu me.

• Vidzĩ siwo mexɔ ɣleti 6 haɖe o hiã calcium miligram 200 gbesiagbe.
• Vidzĩ siwo xɔ tso ɣleti 6 va ɖo 11 hiã calcium miligram 260 gbesiagbe.

Esia nye nusi dzi wòle be nàɖo ŋkui godoo: Notsi alo notsi si wowɔ na vidzĩwo koŋ koe wòle be woana vidzĩ siwo mexɔ ƒe ɖeka haɖe o (ɣleti 12). Mele be woana nyitsi, gbɔ̃ ƒe notsi, alo notsi si woɖa le aƒeme na vidzĩ siwo mexɔ ƒe ɖeka haɖe o le nɔnɔme aɖeke me o. Menyo na woƒe lãmesẽ o.

Nukae ɖevi siwo le zɔzɔm kple ɖevi suewo hiã?

Ne ɖeviwo le tsitsim la, woƒe ƒuwo tsina kabakaba, eyata woƒe calcium hiahiã dzina ɖe edzi.

• Ðevi siwo xɔ tso ƒe 1 va ɖo ƒe 3 hiã calcium miligram 700 gbesiagbe (700 mg). (Woate ŋu akpɔ esia tso nyinotsi me nuɖuɖu siwo ade 2-3 gbesiagbe me)
• Le ɖevi siwo xɔ tso ƒe 4 va ɖo ƒe 8 gomeÈhiã calcium miligram 1,000 gbesiagbe (esia tsoa nyinotsi si ade 2-3 gbesiagbe me).
• Ðeviwo kple sɔhɛ tsitsi siwo xɔ tso ƒe 9 va ɖo ƒe 18 hiã calcium miligram 1,300 (mg) gbesiagbe. (Esia ade nyinotsi 4 gbesiagbe)

Ne èse nya "notsi me nuɖuɖu" la, àte ŋu abia ɖokuiwò be nukae wòfia hã. Kpuie ko la, wobua notsi kplu ɖeka, yogurt kplu ɖeka, alo cheese kakɛ ɖeka katã be wonye nuɖuɖu ɖeka.

Aleke mawɔ anya kple kakaɖedzi be vinyea le calcium xɔm wòsɔ gbɔ? Nukae mate ŋu awɔ atsɔ akpe ɖe eŋu?

Vidzĩwo xɔa calcium si wohiã tso no me notsi alo notsi me notsi me. Zi geɖe la, ɖevi suewo, vevietɔ ɖevi siwo le suku dem, siwo ɖua nuɖuɖu si da sɔ, vevietɔ nyinotsi me nuɖuɖuwo, xɔa calcium si sɔ gbɔ. Gake ate ŋu ahiã be ɖevi tsitsiwo, si fia ɖevi suewo le ƒe 9 xɔxɔ vɔ megbe, natsɔ calcium vi aɖe akpe ɖe woƒe nuɖuɖu ŋu. Esia le alea elabena woƒe ŋutilã le tsitsim kabakaba ɣemaɣi, eye woƒe calcium hiahiã hã sɔ gbɔ wu.

Mɔ siwo dzi nàto ana nuɖuɖu siwo me calcium sɔ gbɔ ɖo viwòa le mɔ vivi aɖe nu dometɔ aɖewoe nye esi:

Susu aɖewo siwo nàte ŋu ate kpɔe nye esi:

• Wɔ parfait dzeani aɖe to yogurt dzro, atikutsetse kakɛwo, kple nuku blibo siwo wotsɔ ƒo ƒu ɖe wo nɔewo dzi me. Ðevi suewo alɔ̃e.
• Wɔ smoothie vivi aɖe kple atikutsetse yeyewo, notsi si me ami mesɔ gbɔ ɖo o , soya-notsi si me calcium le, alo almond-notsi.
• Tsɔ cottage cheese alo yogurt tsaka kple atikutsetse yeyewo alo nane abe akɔɖu bɔta si womevivi o ene.
• Tsɔ strawberry alo tsokolet-tsi vi aɖe de notsi dzro me be wòavivi wu. Gake ɖo ŋku edzi be sukli sɔ gbɔ ɖe notsi nono siwo me wodea nu vivii siwo woƒlena le fiasewo me, eyata anyo wu be nàƒo asa na wo alesi nàte ŋui.
• Tsɔ cheese si me ami mesɔ gbɔ ɖo o vi aɖe kpe ɖe viwò si le zɔzɔm ƒe nuɖuɖu kple numeɖenuwo ŋu.
• Ne èle mɔli wɔm la, tsɔ peas ɣi aɖewo kpe ɖe eŋu.
• Tsɔ sesame-ku aɖewo ƒu gbe ɖe abolo siwo woɖa kple amagbewo dzi.
• Wɔ hummus be nàɖu kple amagbe kakɛwo.
• Ne èle stir-fry wɔm la, tsɔ tofu kakɛ aɖewo kpe ɖe eŋu.
• Te almond bɔta zazã ɖe atikutsetse bɔta teƒe kpɔ .
• Na edamame wòanye numeɖenu.
• Tsɔ chickpeas kple almond siwo wofli la de salad kple nukuwo me.
• Na wòazu numame na wò be nàna amagbe siwo ƒe aŋgbawo le amadede dzẽ me (abe broccoli, kale, cabbage, kple China cabbage ene) geɖe wu kpe ɖe nuɖuɖu ŋu.

Nukae nèwɔna na ɖevi siwo mete ŋu ɖua nyinotsi o?

Ne dɔgbo me kuxiwo le viwòa ŋu ne ele notsi nom, eɖanye lactose ƒe dɔmawɔmawɔ nyuie, notsi ƒe nulɔdɔ, alo ne ƒome si zɔna ɖe veganuɖuɖu dzie nènye o la, ele vevie be nàƒo nu kple wò ɖɔkta tso nenye be viwòa le calcium kple vitamin D si sɔ xɔm ŋu.Ekema woaɖo aɖaŋu tɔxɛ na wò.

Mina míaƒo nu tso Vitamin D ŋu vie. Ðe ema hã do ƒome kple Calcium?

Ẽ, keŋkeŋ! Vitamin D hã le vevie be míaƒe ŋutilã nate ŋu axɔ calcium nyuie. Ðeko wòle abe ɖe màte ŋu aʋu ʋɔtru safui manɔmee o ene. Vitamin D manɔmee la, calcium agbɔsɔsɔme ka kee míeɖaɖu o, calcium ma mate ŋu aɖo afisi wòle be wòayi be wòado ŋusẽ míaƒe ƒuwo o. Kuxiae nye be, vitamin D geɖe mele nuɖuɖu geɖe siwo ɖeviwo ɖuna zi geɖe me o. Eyata zi geɖe la, ɖɔktawo kafui be woana vitamin D kpeɖeŋutɔ.

• Ele be woana vitamin D vidzĩ siwo noa no ɖeɖeko tso wo dziɣi.
• Gake vitamin D le vidzĩwo ƒe notsi me . Eyata mehiã be woana vitamin D bubu vidzĩ si noa notsi si wu ounces 32 (anɔ abe mililita 950 ene) gbesiagbe o.

Gake anyo wu be nàbia wò ɖɔkta nenye be viwòa alo viwòa hiã vitamin D ƒe kpeɖeŋutɔ kple agbɔsɔsɔme si woatsɔ akpe ɖe eŋu.

Eyata, mina míatsɔ nusiwo ŋu míeƒo nu tsoe la aƒo ƒu ɖe teƒe ɖekaa? (Gbedasi si Wotsɔ Yi Aƒeme)

Enyo, míeƒo nu geɖe tso calcium ŋu, alo? Mlɔeba la, nu vevi aɖewo siwo dzi wòle be woaɖo ŋkui lae nye esi:

• Calcium hiã vevie na ɖeviwo ƒe ƒuwo ƒe tsitsi. Esia le vevie ŋutɔ le ɖevimenɔɣi kple ƒewuiwo me.
• Dze agbagba nàna viwòa nakpɔ calcium tso nuɖuɖu vovovowo, abe nyinotsi, amagbe damawo, kple nukuwo ene me.
• Kpɔ nyuie elabena calcium agbɔsɔsɔme si hiã la toa vovo le ƒe si ɖevia xɔ nu .
• Vitamin D hiã vevie be ŋutilãa naxɔ calcium, eyata bu ema hã ŋu kpɔ.
• Ne nyabiase alo ɖikeke aɖe le viwòa ƒe calcium hiahiã ŋu alo ne mète ŋu naa notsi o la, kpɔ egbɔ be yeƒo nu kple wò ƒomea ƒe ɖɔkta. Woate ŋu afia mɔ wò nyuie.

Ðo ŋku edzi be ɖevi si le lãmesẽ me, si ŋu ŋusẽ le ye nye míaƒe dzidzɔ gãtɔ kekeake. Enye míaƒe agbanɔamedzi be míana nunyiame si hiã wo.

Eyata, mele mɔ kpɔm be numedzodzro sia ɖe vi na wò. Ne nu bubu aɖe le asiwò nànya la, mègahe ɖe megbe le biabia me o. Calcium, ɖeviwo ƒe nunyiame, ƒu ƒe tsitsi, vitamin D, ɖeviwo ƒe lãmesẽ, rickets, Calcium kpeɖeŋutɔ