He nui nā mōhai a kou kino holoʻokoʻa no ke keiki liʻiliʻi i loko o kou ʻōpū. He mea kupaianaha ia. Akā, ua ʻike anei ʻoe i kekahi manawa "ʻaihue" kou kino mai ou aku e hoʻokō i nā pono o kēlā pēpē? Mai hopohopo, he ʻano maoli kēia. I ka ʻōlelo maʻalahi, lawe kou kino i ka calcium e pono ai ke kūkulu i nā iwi o kāu pēpē mai kou mau iwi ponoʻī a hāʻawi iā ia i kāu pēpē. No laila, i mea e ikaika ai kou mau iwi a hāʻawi i ka pēpē i ka meaʻai e pono ai, pono ʻoe e loaʻa i ka calcium keu i kēia manawa. E kamaʻilio kākou e pili ana i kēia me nā kikoʻī.
No ke aha he mea nui kēia calcium?
He mineral koʻikoʻi ka kalipuna e pono ai ko kākou kino. Hoʻonui pālua ʻia kona koʻikoʻi i ka wā hāpai.
- No ka ulu ʻana o ka pēpē: He mea nui ka kalipuna no ka hoʻokumu ʻana i nā iwi a me nā niho ikaika i kāu pēpē. ʻAʻole wale ia, akā pono pū ka kalipuna no ka puʻuwai o ka pēpē, ka hana o ka ʻōnaehana nerve, a me ka ulu ʻana o nā ʻiʻo .
- No kou olakino: Inā ʻaʻole lawa ka calcium iā ʻoe, e hoʻohana kou kino i ka calcium i mālama ʻia i loko o kou mau iwi e hoʻokō i nā pono o ka pēpē. Inā hoʻomau kēia, e piʻi aʻe kou pilikia o ka loaʻa ʻana o nā maʻi lahilahi o ka iwi e like me ka osteoporosis ma hope o ke ola. Eia kekahi, kōkua ka calcium i ka mālama ʻana i ke kahe koko kūpono a me ka hana ʻana o nā ʻiʻo, a me ke olakino o ka ʻōnaehana nerve, ka mea e lawe i nā leka mai ka lolo a i ke koena o ke kino.
ʻEhia ka nui o ka calcium āu e pono ai i kēlā me kēia lā?
ʻAʻole hiki i ko mākou kino ke hana i ka calcium iā lākou iho, no laila pono mākou e loaʻa iā ia mai ka meaʻai a i ʻole, inā pono, nā mea hoʻopihapiha e like me ke kauoha a ke kauka.
Ma ke ʻano laulā, ua ʻōlelo ʻia e pono i ka makuahine hāpai ma ka liʻiliʻi he 1,000 milligrams (1,000 mg) o ka calcium i kēlā me kēia lā.
Eia nō naʻe, hiki ke ʻokoʻa iki kēia nui ma muli o kou makahiki a me ke kūlana olakino, no laila ʻoi aku ka maikaʻi o ka nīnau ʻana i kāu kauka i ke ʻano o ka calcium kūpono iā ʻoe.
He aha nā meaʻai i loaʻa ka nui o ka calcium?
ʻO ka mea pōmaikaʻi, he nui nā meaʻai waiwai i ka calcium hiki iā mākou ke hoʻohui i kā mākou papaʻai o kēlā me kēia lā. ʻO nā meaʻai waiū ka mea nui loa o kēia.
Hiki iā ʻoe ke loaʻa kahi manaʻo maikaʻi e pili ana i kēia mai ka papa ma lalo nei.
| ʻAno meaʻai | Ka nui | Ka nui o ka kalipuna (kokoke) |
|---|---|---|
| Yogurt (Yogurt momona haʻahaʻa maʻemaʻe) | 1 kīʻaha o nā lentil (225 gram) | 415 mg |
| Iʻa i loko o ka pahu (e.g. kamona, sardines - me nā pūpū) | 85 grams | 180-325 mg |
| Waiū (ʻaʻole i hoʻomaʻemaʻe ʻia) | 1 kīʻaha (240 ml) | 300 mg |
| Kīhi (e.g. Cheddar) | 40 grams | 307 mg |
| Tofu | 1/2 kīʻaha o nā ʻūpā | 253 mg |
| Nā lau ʻōmaʻomaʻo ʻeleʻele (e.g. kale, spinach) | 1 kīʻaha i moʻa ʻia | 90-100 mg |
| Nā meaʻai i hoʻonui ʻia i ka calcium | (e.g. wai ʻalani, waiū soya, cereal kakahiaka) | 100 - 1,000 mg (e nānā i ka lepili) |
He aha ka mea "i hoʻoikaika ʻia me ka calcium "?
ʻO ke ʻano kēia, ua hoʻohui ʻia ka calcium i kahi meaʻai a mea inu paha. No ka laʻana, loaʻa kekahi mau wai ʻalani, nā waiū soy, a me nā cereals kakahiaka ma kēia ʻano. Hiki iā ʻoe ke ʻike pono i ka nui o ka calcium i loko o ka huahana āu e kūʻai nei ma ka heluhelu ʻana i ka lepili.
Nā mea e pono ai ʻoe e ʻike e pili ana i nā mea hoʻohui calcium
I kekahi manawa hiki ke paʻakikī ke loaʻa ka nui kūpono o ka calcium mai ka meaʻai wale nō. ʻOi loa aku,
- Inā he maʻi ʻoe i ka waiū a me nā huahana waiū
- Inā ʻaʻole ʻoe e hoʻomanawanui i ka lactose
- Inā he vegan ʻoe, ʻo ia hoʻi, kekahi mea ʻaʻole ʻai i nā huahana holoholona
I kēia hihia, hiki i kāu kauka ke ʻōlelo aku i kahi mea hoʻohui calcium kūpono iā ʻoe.
E koho i ke ʻano kūpono iā ʻoe.
ʻElua mau ʻano nui o nā mea hoʻohui calcium.
1. Kalipuna Kāponate: He ʻuʻuku ke kumu kūʻai o kēia. Eia nō naʻe, ʻoi aku ka maikaʻi o ke komo ʻana e ke kino ke lawe ʻia me ka meaʻai. No laila, inā kuhikuhi kāu kauka i kēia, e hoʻomanaʻo e lawe pū me ka ʻai.
2. Calcium Citrate: Hiki ke lawe ʻia kēia i kēlā me kēia manawa, me ka meaʻai a me ka ʻole o ka meaʻai.
ʻO ka mea nui loa, ʻo ia ka hahai ʻana i ke ʻano a me ka nui o ka lāʻau i ʻōlelo ʻia e kāu kauka. Eia kekahi, he nui nā pila kalipuna i loaʻa ka wikamina D. He pōmaikaʻi hou kēia no ka mea kōkua ka wikamina D i ke kino e omo maʻalahi i ka kalipuna.
500mg wale nō i ka manawa hoʻokahi!
He mea nui loa kēia i ʻike ʻole ʻia e ka poʻe he nui. Hiki i ko mākou kino ke omo i kahi 500mg o ka calcium i ka manawa hoʻokahi. ʻO ke ʻano kēia, inā ʻoe e lawe i kahi pila 1000mg i ka manawa hoʻokahi, e hoʻonele ʻia paha kekahi o ia mea.
No laila, inā he 1000mg kāu mahele lāʻau i kēlā me kēia lā, ʻoi aku ka maikaʻi o ka lawe ʻana i ʻelua papa 500mg i māhele ʻia i ʻelua mahele lāʻau, hoʻokahi i ke kakahiaka a hoʻokahi i ka pō. E noi i kāu kauka no ka ʻōlelo aʻoaʻo hou aku e pili ana i kēia.
Pono mau anei ʻoe i ka calcium i ka wā e hānai ai i ka waiū?
ʻAe, ʻoiaʻiʻo nō. ʻAʻole pau kou mau kuleana ma hope o ka hānau ʻana o kāu pēpē. He mea nui e loaʻa ka lawa ʻana o ka calcium i kāu huakaʻi hānai waiū. Ua hōʻike ʻia e ka noiʻi ʻana i ka wā e hānai waiū ana, hiki i ka makuahine ke emi iki ka nui o ka iwi ma 3% a 5%, no ka mea, ua nalowale kekahi calcium ma o kāna waiū.
Akā, mai hopohopo. Inā ʻoe e hoʻomau i ka ʻai ʻana i nā meaʻai waiwai i ka calcium a lawe i nā mea hoʻopihapiha e like me ke kauoha a kāu kauka, e hoʻōla ʻia kou mau iwi i loko o 6 mau mahina o ka hoʻōki ʻana i ka hānai waiū.
E makaʻala hoʻi kākou i nā hopena ʻaoʻao a me nā pilikia.
ʻOiai he palekana ka hoʻopihapiha calcium, hiki i kekahi poʻe ke loaʻa nā hopena ʻaoʻao liʻiliʻi.
- Pehu ʻana
- Kinoea
- Ka paʻa ʻana o ka ʻōpū
Inā hana kēia iā ʻoe, e hoʻāʻo e lawe i kāu pila calcium me ka meaʻai. A i ʻole, e kamaʻilio me kāu kauka e pili ana i ka hoʻololi ʻana i kahi ʻano a i ʻole brand ʻē aʻe.
Eia kekahi, ʻaʻole maikaʻi ke lawe nui ʻana i ka calcium. ʻO ka nui o ka calcium hiki ke hana i nā pōhaku puʻupaʻa a keakea i ka omo ʻana o ke kino i nā meaʻai koʻikoʻi e like me ka zinc a me ka hao . ʻAʻole ʻōlelo ʻia e lawe ma mua o 2,500 mg o ka calcium i kēlā me kēia lā i ka wā hāpai. No laila, mai hoʻonui i kāu lawe ʻana i ka calcium me ka ʻole o ke aʻo ʻana a ke kauka.
Leka Lawe-Home
- I ka wā hāpai, e hoʻāʻo e loaʻa ma ka liʻiliʻi he 1000mg o ka calcium i ka lā no nā iwi olakino nou a me kāu pēpē.
- E hoʻohui i nā meaʻai waiwai i ka calcium e like me ka waiū, ka yogurt, ka tīhi, nā iʻa liʻiliʻi me nā pūpū, a me nā lau ʻai ʻōmaʻomaʻo ʻeleʻele i kāu papaʻai o kēlā me kēia lā.
- Inā paʻakikī ke hoʻokō i ka nui e pono ai ma o ka meaʻai wale nō, e lawe i nā mea hoʻopihapiha calcium ma ke ʻōlelo aʻoaʻo a ke kauka .
- Inā ʻoe e lawe ana i kahi mea hoʻohui calcium, mai ʻoi aku ma mua o 500mg i ka manawa hoʻokahi, a e puʻunaue i ka nui i ʻelua a ʻekolu mau lāʻau i ka lā a pau e hōʻoia i ka omo pono ʻana e ke kino.
- Pono e hoʻomau ʻia ka lawe ʻana i ka calcium ʻoiai ʻoiai e hānai waiū ana.
- Mai lawe i ka calcium ma mua o ka mea i kauoha ʻia e kāu kauka. Inā he mau hopohopo kāu, e kamaʻilio me kāu kauka.
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