I pum chhunga naupang tê tê tan chuan i taksa pum pui hian inthawina tam tak a pe a ni. Thil mak tak a ni. Mahse, chu naute mamawh phuhruk nan i taksa chuan a chang chuan "a ru" che tih i hria em? Ngaihtuah buai suh, hei hi nature a ni. A awlsam zawngin i taksain i ruh a\angin i naute ruh siamna atana mamawh calcium chu a la a, i naute hnenah a pe a ni. Chuvangin, i ruh nghet taka awm reng tur leh naute hnena ei tur mamawh pek tur chuan he hun chhung hian calcium extra i neih a ngai ngei ang. Hemi chungchang hi chipchiar takin sawi ila.
Engvangin nge he calcium hi a pawimawh em em?
Calcium hi kan taksa mamawh mineral pawimawh tak a ni. Naupai lai hian a pawimawhna chu a let hnih in a pung a ni.
- Naute thanlenna atan: Calcium hi i naute ruh leh ha chak tak siam nan a pawimawh hle. Chu mai pawh ni lovin, naute thinlung thawk, nervous system hnathawh, leh taksa ruh thanna atan pawh calcium a mamawh a ni .
- I hriselna atan: Calcium i hmuh tlem chuan i taksain i ruh chhunga calcium dahkhawm chu naute mamawh phuhruk nan a hmang ang. Chutianga a kal zel chuan nakin lawkah ruh tichhe thei natna, ruh natna (osteoporosis) ang chi i vei theihna a sang zawk ang. Hei bakah hian calcium hian thisen kal dan dik leh thau hnathawh dan tur a vawng reng a, thluak atanga taksa peng hrang hranga thuchah thlentu nervous system hriselna atan a pui bawk.
Ni khatah calcium engzat nge i mamawh?
Kan taksa hian a mah chauhin calcium a siam chhuak thei lo va, chuvangin ei leh in emaw, a tul chuan doctor-in a tih angin supplement emaw atanga kan hmuh a ngai a ni.
A tlangpuiin nu naupai chuan ni khatah calcium milligram 1,000 (1,000 mg) tal a mamawh tur a ni.
Mahse, he zat hi i kum leh hriselna dinhmun a zirin a danglam deuh thei a, chuvangin i doctor hnenah i tan eng calcium dose dik nge tih zawh a tha ber .
Eng ei tur nge calcium tamna ber?
Vanneihthlak takin kan nitin ei leh inah kan dah belh theih tur calcium tamna ei tur tam tak a awm a. Dairy foods hi a pawimawh ber a ni.
Hemi chungchang hi a hnuaia table atang hian ngaihdan tha tak i hmu thei ang.
| Chaw chi hrang hrang | Lenzawng tehna | Calcium awm zat (a tlem berah) . |
|---|---|---|
| Yogurt (Yogurt thau tlem tak pangngai) . | Lentils cup 1 (gram 225) a ni. | 415 mg a ni |
| Nga canned (e.g. salmon, sardines - a hnah nei) . | 85 gram a ni | 180-325 mg vel a ni |
| Duhthusamin (pasteurized loh) . | Glass 1 (240 ml) a ni. | 300 mg a ni |
| Cheese (e.g. Cheddar) tih a ni. | gram 40 a ni | 307 mg a ni |
| Tofu a ni | Tongs cup 1/2 vel a ni | 253 mg a ni |
| Thlai hnah dum hring (e.g. kale, spinach) . | 1 cup a tui tawh | 90-100 mg vel a ni |
| Calcium tamna ei tur | (e.g. orange tui, soy milk, chawhmeh chi hrang hrang) | 100 - 1,000 mg (label en rawh) . |
" calcium -fortified" tih hi eng nge ni?
Chumi awmzia chu ei leh in emaw, in tur emaw-ah hian artificial-a calcium dah a ni tihna a ni. Entirnan, orange tui thenkhat, soy milks, leh breakfast cereal te chu hetiang hian a awm a. I thil leiah hian calcium engzat nge awm tih chiang takin a label chhiarin i hre thei ang.
Calcium supplement chungchanga hriat tur awmte
A châng chuan ei leh in a\ang chauha calcium dik tak hmuh a harsa thei bawk. Bik takin,
- Bawnghnute leh bawnghnute atanga siam allergy i neih chuan
- Lactose intolerant i nih chuan
- Vegan i nih chuan , chu chu ran thil siam engmah ei lo mi i ni
Chutiang a nih chuan i doctor chuan i tana tha tur calcium supplement a rawn rawt thei ang.
I duh ang chi chu thlang rawh.
Calcium supplement hi chi hnih lian tak a awm a.
1. Calcium Carbonate: Hei hi a man tlawm deuh. Amaherawhchu, chaw ei ruala ei chuan taksain a hip lut tha ber. Chuvangin i doctor-in hei hi a pek chuan chaw ei rualin ei ve ngei ngei tur a ni tih hre reng ang che.
2. Calcium Citrate: Hei hi engtik lai pawhin ei theih a ni a, ei tur nen emaw ei loh pawhin ei theih a ni.
A pawimawh ber chu doctor-in a rawt chi leh a dose zawm hi a ni. Tin, calcium pill tam takah hian vitamin D a awm a, hei hi hlawkna dang a ni a, a chhan chu vitamin D hian taksain calcium a hip awlsam zawk avangin.
Vawi khatah 500mg chauh!
Hei hi mi tam takin an hriat loh thil pawimawh tak a ni. Kan taksa hian vawi khatah calcium 500mg vel chauh a la thei. Chumi awmzia chu 1000mg pill vawi khatah i ei chuan a then chu a bo mai thei tihna a ni.
Chuvangin, nitin i ei tur chu 1000mg a nih chuan 500mg tablet pahnih dose hnih, zing pakhat leh zan khata ei hi a hlawk ber. Hemi chungchangah hian doctor hnenah thurawn dang zawt rawh.
Naupai laiin calcium i la mamawh em?
Ni e, a dik tak zet. I naute i neih hnuah i mawhphurhna a tawp lo. I hnute pek chhung zawng hian calcium i neih tlem a pawimawh. Zirchianna atanga a lan dan chuan nu hnute pek lai hian nu ruh density chu 3% atanga 5% in a tlahniam thei a, hei hi a hnute tui hmanga calcium engemaw zat a bo vang a ni.
Mahse, lungngai suh. Calcium tamna ei tur i ei chhunzawm zel a, i doctor-in a sawi angin supplement i ei chuan i ruhte chu i hnute pek i chawlhsan atanga thla 6 chhungin a lo tha leh ang.
Side effect leh risk te pawh i hrechiang ang u.
Calcium supplement hi a tlangpuiin a him viau nachungin, mi thenkhat chuan side effect tenau te an nei thei bawk.
- Bloating (bloating) a awm
- Gassy a ni
- Ek khal
Hei hi i chungah a lo thleng a nih chuan i calcium pill kha ei tur nen ei tum ang che. A nih loh leh, chi dang emaw, brand dang emaw lama inthlak chungchangah i doctor nen sawiho rawh.
Tin, Calcium ei tam lutuk hi a tha lo. Calcium tam lutuk hian kal (kidney stone) a thlen thei a , taksain ei tur pawimawh tak tak zinc leh iron a lakluhna a tibuai thei bawk . Naupai lai hian ni khatah calcium 2,500 mg aia tam ei a tha lo. Chuvangin, doctor thurawn tel lo chuan calcium ei tam ngai suh.
Take-Home Thuchah a ni
- Naupai lai hian nang leh i naute tan ruh hrisel tak siam nan ni khatah calcium 1000mg tal ei tum ang che.
- Calcium tamna ei tur, bawnghnute, yogurt, cheese, sangha te tak te, a hnah nei, leh dark green leafy vegetables te chu nitin i eitur ah te dah la.
- Chaw ei chauh hmanga mamawh zat tihhlawhtlin a harsat chuan damdawi lam thurawn chauhvin calcium supplement ei thin ang che .
- Calcium supplement i ei a nih chuan vawi khatah 500mg aia tam ei loh tur a ni a, taksain a hip dik theih nan nitin dose hnih emaw pathum emaw-ah then la.
- Nau hnute pek lai pawhin calcium ei chhunzawm zel tur a ni.
- Doctor-in a tih aia tam calcium ei ngai suh. Thil ngaihtuah tur i neih chuan doctor nen inbia ang che.
💬 Comments (0)
Comment a la awm lo. Hetah hian i comment hi a vawikhatna atan add rawh.
I comment kha add rawh