I fa ruh a nghet em? Calcium chungchang hi han sawi ila!

I naupang tê tê a beih leh a inkhelh lai i en a, "Ka naute ruh a nghet ang em, a sei ang em?" Nu leh pa zawng zawng hian an fate chu hrisel leh chak taka seilian an duh a. Chuvangin, chutiang tur chuan calcium hi ei tur pawimawh tak a ni. Vawiin hian he thu hi chipchiar tak leh awlsam takin kan sawi dawn a ni.

He calcium hi eng nge ni?

A awlsam zawngin sawi ila, Calcium hi kan taksa, a bik takin kan fate tana mineral pawimawh tak a ni. In sak nan brick leh cement a ngai ang bawkin ruh leh ha chak tak siam leh vawn that nan calcium hi a pawimawh hle.

Chu mai ni lovin, calcium hian kan nerve te chu a thawk tha hle a, kan taksa ruh te chu a inzawm khawm a, a ti hahdam a, chu chu kan ke leh ke kan tihchet leh kan kal hian heng zawng zawng hi a ni. Ngaihtuah teh, calcium hian thinlung hriselnaah pawh hmun a chang ve tho.

Engvangin nge kan fate tan hian calcium hi a pawimawh em em?

Tunah chuan engvangin nge kan fate tan hian calcium hi a pawimawh em em? Hei hi thil pawimawh tak a ni. Kan naupan lai, chu chu naupan lai leh tleirawl lai hian kan dam chhung zawnga kan mamawh tur ruh chak tak siam theihna hun remchang awmchhun kan nei a ni. Lungphum phum ang mai a ni. Chumi hun chhunga calcium kan neih tlem chuan kan puitlin hunah kan ruhte a chak ang. Kan tar chhoh zel chuan ruh hloh lakah min venghim bawk.

Tin, naute leh naupang te te hian ‘Rickets’ an tih natna lo awm tur ven nan calcium bakah vitamin D an mamawh bawk. He hming hi i hre tawh mai thei. ‘Rickets’ a lo awm chuan naupang ruh chu a nem a, a thang tha lo. Ke chu a khuh thei a, a than chak lo thei a, a chang chuan ruh a na thei a, taksa chu nunna nei loin a inhria. Calcium tihtlem a nih chuan harsatna engzat nge a awm theih tih en rawh.

Chuti a nih chuan he calcium hi khawi atanga kan hmuh nge?

Okay, chuti a nih chuan khawiah nge he calcium hlu tak hi kan hmuh theih ang? A bik takin ei leh in atang hian. Chaw thenkhat chu calcium tamna a awm a.

Dairy i ei chuan bawnghnute, yogurt, leh cheese (a bik takin Cheddar ang chi cheese khauh tak tak) te hi calcium awmna tha tak a ni. Mi thenkhat chuan nonfat milk in hian calcium i ei tlem phah niin an ngai. Chu chu a dik lo. Bawnghnutea thau awm zat chu eng pawh ni se—chu chu thau lo, 1%, 2%, emaw, bawnghnute pum emaw a ni—chu chu pakhat zel a calcium awm zat chu a inang tlang hle. Mahse, i fate tan eng bawnghnute chi nge tha ber tih doctor zawt la a tha ber.

Tunah chuan naupang thenkhat chu bawnghnute atanga siam allergy an nei emaw, lactose intolerance an nei emaw a ni. Chutiang naupangte tana calcium pe thei ei tur dang tam tak a awm bawk. Entir nan:

• Calcium hmanga siam tofu
• Calcium tamna soy in tur a ni
• Edamame – Hengte hi soybean hnah hmin a ni.
• Thlai dum dum – broccoli, collard greens, spinach, kale, chard, Chinese cabbage ang chi thil te
• Almond, sesame chi hrang hrang
• White peas, red peas, chickpeas te pawh a awm bawk
• Orange, theipui, prune te pawh a awm

Tunlai hian calcium hi a pawimawh em em a, food company tam tak chuan naupangte tana cereal, chhang, leh thei in tur (fortified foods)-ah te calcium an dah tel nasa hle. Chu chu thil tha tak a ni.

Chuti a nih chuan, i fa hian ni khatah calcium engzat nge a mamawh?

Hei hi kum hrang hrangah a inang lo. Calcium hi milligram (mg)-a teh a ni.

A tha ber chu i fate hnenah hetiang zat hi ei tur hmanga pek hi a ni. Chu chu tih harsa a nih chuan a chang chuan doctor-te chuan calcium supplement an pe thei a, chu chu pill emaw syrup emaw pawh a ni thei.

Kum hrang hrangin calcium an mamawh zat hi han thlir ila.

Naute naupang ber tan chuan

• Naute thla 6 hnuai lam chuan ni khatah calcium milligram 200 (200 mg) an mamawh a ni.
• Nausen thla 6 atanga thla 11 inkar te hian ni khatah milligram 260 (260 mg) an mamawh a ni.
• Hetiang zat calcium hi nu hnute emaw, doctor-in formula a rawt emaw atang chauhvin an hmu thei a ni.

Hei hi hriat reng tur pawimawh tak a ni: naute kum khat hnuai lam bawnghnute, kel hnute emaw, in lama siam bawnghnute powder emaw eng chhan pawha pek hi thil tha a ni lo.

Naupang kum upa deuh leh naupang naupang zawk tan

• Naupang kum 1 atanga kum 3 inkar te hian ni khatah milligram 700 (700 mg) an mamawh a ni. (Hei hi chaw 2-3 ei atanga i hmuh zat a ni tlangpui.)
• Naupang kum 4 atanga kum 8 inkar te hian ni khatah milligram 1,000 (1,000 mg) an mamawh a ni. (Hei pawh hi chaw ei 2-3 vel a ni.)
• Naupang leh puitling tleirawl kum 9 atanga kum 18 inkar te hian ni khatah calcium milligram 1,300 (mg) an mamawh a ni. (Hei hian ni khatah calcium tamna ei tur vawi 4 vel ei a ngai dawn a ni.)

Chuti a nih chuan engtin nge kan fate hi calcium mamawh zat kan pek theih ang?

Okay, tunah chuan naupangin an kum a zirin calcium engzat nge a mamawh tih i hrethiam ta. Chuti a nih chuan engtin nge hei hi kan fate hnenah chiang takin kan pek ang?

Nausen tam zawkin nu hnute emaw formula emaw in thinte hian an mamawh calcium an hmu thin. Tin, ei leh in inthlau tak, a bik takin bawnghnute atanga siam ei hi naupang tê tê tan chuan harsatna a ni lo tlangpui. Mahse, an lo upat deuh deuh a, chu chu kum 9 an tlin hnuah leh naupang tê zawkte tan chuan an ei leh inah calcium tamna ei tur tlem tal an dah belh a ngai mai thei.

I tanpui thei tura ka ngaih ngaihtuahna tlemte chu hetiang hi a ni:

• Plain yogurt-ah thei chi hrang hrang leh whole-grain cereal layering hmangin parfait mawi tak siam rawh. Naupang tête pawhin an duh ngei ang.
• Smoothie tui tak siam la, thei thar, thau tlem, calcium-fortified soy milk, emaw almond milk emaw hmangin siam rawh.
• Cottage cheese emaw yogurt emaw i rawn pe dawn chuan thei thar emaw, apple butter thlum loh emaw te dah la.
• Milk pangngaiah strawberry emaw chocolate syrup emaw drop khat dah la. Mahse, dawr atanga lei, rawng hrang hrang, sugary flavored milk drinks chu a theih ang anga in loh tur. Sugar an tam hle.
• Chaw ei leh naupang te tan snacks-ah hian low-fat cheese tlem telh bawk ang che.
• Soup i siam dawnin white peas tlem te te dah la.
• Baked goods (cake leh bun ang chi)-ah sesame seeds tlem te dah la, a nih loh leh i siam laiin thlai chungah sesame seeds thenkhat theh bawk ang che.
• Hummus hi thlai chi hrang hrang (carrot leh cucumber ang chi) te nen rawng bawl rawh.
• Stir-fry i siam dawnin tofu piece thenkhat dah la.
• Peanut butter aiah almond butter hmang zawk ang che.
• Edamame chu snack atan rawng bawl rawh.
• Salad leh cereal-ah chuan chickpeas leh slivered almonds tlem te te dah la.
• Chaw ei rualin thlai dum dum (e.g. broccoli, kale, collard greens, spinach, Chinese cabbage) tam zawk pe rawh.

Ka sawi tawh ang khan naupang lactose intolerance nei, bawnghnute allergy nei, emaw, vegan diet tluantling ei thinte hian calcium an dawng tlem hle mai thei. I fa hian he natna hi a neih chuan doctor hnenah an calcium leh vitamin D mamawh chungchang hi sawipui ngei ang che .

Vitamin D chungchang tlem han zir ila, kan zir dawn em ni?

Tunah chuan calcium chungchang kan sawi nasa ta hle mai. Mahse calcium nen hian sawi tur pawimawh dang a awm bawk. Chu chu vitamin D a ni.

Ngaihtuah teh, calcium engzat pawh ei mah ila, chu calcium chu taksain dik taka a lakluh theih nan vitamin D hi a pawimawh hle. Chabi ang mai a ni. Vitamin D tel lo chuan calcium hian ruh tichak turin a kalna tur hmun a thleng thei lo. Chuvangin, heng pahnih hian ruh chak tak siam turin an thawhho a ngai a ni.

Vawi tam tak chu naupang tê tê ei tûrah hian vitamin D a pai tawk lo va, chuvang chuan doctor-te chuan vitamin D supplement pek an rawt a ni.

Naute hnute chauh pek te chuan an pian veleh vitamin D supplement ei tan tur a ni. I pediatrician chuan he thu hi a hrilh ang che. Mahse, naute tan formula milk-ah hian vitamin D dah tel a ni. Chuvangin naute ni khata formula ounces 32 aia tam (milliliter 950 vel) in chuan vitamin D supplement dang a mamawh lo tlangpui.

Engpawhnise,I naute emaw, i fa emaw hian vitamin D supplement a mamawh em tih leh engzat nge a mamawh tih chiang taka hriat duh chuan i doctor i zawt ngei ang.

Vawiina kan sawi tawh atang hian kan hriat reng tur pawimawh tak tak te chu hetiang hi a ni!

Chuvangin, vawiin khan calcium chungchang kan sawi nasa hle a ni lawm ni? Tunah hian hriatthiamna tha zawk i neih ka beisei.

• Calcium hi naupang ruh chak, thang lian tan chuan a pawimawh hle. Tin, nerve, muscle leh thinlung hrisel tak tak vawng reng turin a pui bawk.
• Naupan lai leh tleirawl lai hi dam chhung daih tur ruh chak tak siamna hun tha ber a ni. Chuvangin he hun chhung hian calcium kan neih a pawimawh hle.
• Calcium hi bawnghnute atanga siam a ni tha ber a, mahse bawnghnute allergy nei tan chuan a dang tam tak a awm.
• Naupangin ni khata calcium a mamawh zat hi an kum a zirin a inang lo. Chu chu hre reng ang che.
• Vitamin D hi taksain calcium a lakluh theih nan a pawimawh hle. Chuvangin vitamin D hi theihnghilh suh.A tul chuan doctor-in a tih angin vitamin D supplement pe thin ang che.

I fate calcium mamawh leh ei leh in chungchanga zawhna emaw, ngaihtuahna emaw i neih chuan naupang enkawltu doctor rawn la a tha ber. I fate tana tha ber tur thu dik ber an pe thei che a ni.

Chuvangin, heng tips te hian i fa tan hmalam hun hrisel leh nghet tak neih theihna kawng a hawnsak ngei ka beisei!

` Calcium, naupang ei leh in, ruh thanna, vitamin D, ei leh in hrisel, naupang hriselna, Rickets