I fa te hian calcium a hmu tlem em? Hemi chungchang hi han sawi ila!

I fa ruh chakna atana calcium a pawimawh zia i hre ngei ang. Mahse a tam zawk chuan kan nitin nunah kan ngaihtuah vak lo a ni lawm ni? Chuvangin vawiinah hian he nutrient calcium an tih hi kan sawi dawn a, kan fate hian engzat nge an mamawh tih te, khawi atanga an hmuh nge tih te, an dawn tlem chuan eng nge thleng thin tih te kan sawi dawn a ni. Thian nena inbiakna ang maiin.

Calcium chu eng nge ni? Engvangin nge kan taksa tan a pawimawh em em?

A awlsam zawngin sawi ila, calcium hi kan taksa tana mineral pawimawh tak a ni. A hnathawh ber chu kan ruh leh ha te tihchak hi a ni . In sak nan cement mamawh ang mai a ni. Mahse chu mai a ni lo, calcium hian kan taksa hian thil pawimawh dang tam tak a ti thei a ni. Ngaihtuah teh, calcium hian kan nerve te hna a thawk tha a, kan taksa ruh te a thawk tha a, kan thinlung pawh a hrisel reng theih nan a pui bawk. Chuvangin, hei hi thil tenawm tak angin lang mahse, kan taksa pum hriselna atan calcium hi a pawimawh hle.

Engvangin nge naupang tête hian calcium hi an mamawh bik?

Hei hi thil pawimawh tak a ni. Kan nunah hian ruhro chak tak siam turin chance vawi khat chauh kan hmu a ni. Chu chu kan naupan lai leh kan tleirawl lai a ni. A dik tak chuan naupang naupan lai leh tleirawl laia calcium tling tawk an hmuh chuan an puitlin hun chu ruh chak thei ang bera hmangin an tan thin. Hei hian an kum upat deuh deuh chuan ruh hloh ang chi natna laka an inven theih nan a pui thin. Tin, naupang tê leh naupang upa zawkte chuan calcium leh vitamin D an dawn tlem chuan natna rickets an nei thei bawk. He thu hi i hre tawh mai thei. Rickets hian ruh a ti nem a. Hei hian bow legs, growth stunted, a chang chuan muscle na leh chak lohna a thlen thei bawk. Chuvangin naupan lai hian he calcium hi enkawl a pawimawh hle.

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

Calcium hi kan ei leh in atanga kan hmuh theih thil a ni. Chaw thenkhatah chuan calcium a tam hle. Eng nge an nih i en ang u. Dairy foods hi natural source tha ber zinga mi a ni a:

• Bawnghnute
• Yogurt a ni
• Cheese khauh - Entirnan, Cheddar ang chi cheese.

Pawimawh tak chu bawnghnute leh bawnghnute atanga siam thau percentage hian calcium awm zat a nghawng lo. Chu chu thau tihna a niReduced-fat milk (nonfat, 1%, 2%) leh full-fat whole milk-a calcium awm zat hi a inang tlangpui. I doctor chuan eng bawnghnute chi nge i fa tan a tha tih a hrilh ang che.

Naupang thenkhat chuan dairy an nei thei lo a ni lawm ni? Engtin nge calcium an hmuh theih? Ni e, chu chu a dik a ni. Naupang thenkhat chuan bawnghnute in harsatna (lactose intolerance) an nei a, a nih loh leh bawnghnute allergy an nei thei bawk. Naupangin calcium an neih theih nan ei tur dang a awm bawk.

• `Calcium hmanga siam tofu`
• `Calcium tamna soy in tur`
• Edamame (soybean chi khat) .
• Thlai dum dum, broccoli, kale , chard, leh Chinese cabbage 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 food company te pawhin calcium pawimawhzia an hriat avangin naupangte tana breakfast cereal, chhang, leh thei tuiah calcium an dah tel thin. Store-a thil i lei hian ``calcium fortified'' tih ziak pawh i zawng thei bawk.

Ka fa hian ni khatah calcium engzat nge a mamawh?

Calcium hi milligram (mg) ah teh a ni . Kan nun kawng hrang hrangah hian calcium kan mamawh zat hi a inang lo hle. A tha ber chu ei leh in atanga calcium tam thei ang ber lak hi a ni. Mahse, ei leh in ringawt a tawk lo a nih chuan doctor-te chuan a chang chuan supplement, calcium tablet ang chi an pe thei che a ni.

Naute hian calcium engzat nge a mamawh?

Nausen te ber berte hian doctor-in a rawt angin nu hnute emaw, formula emaw aṭangin calcium an hmu ṭhin.

• Nausen thla 6 hnuai lam chuan ni khatah calcium milligram 200 an mamawh a ni.
• Nausen thla 6 atanga thla 11 inkar te hian ni khatah calcium milligram 260 an mamawh a ni.

Hei hi i hriat reng tur a ni: Naute kum khat hnuai lam (thla 12) te chu nu hnute emaw, naute tana siam bik formula emaw chauh pek tur a ni. Eng dinhmunah pawh kum khat hnuai lam naute hnenah bawnghnute, kel hnute emaw, in lama siam chaw emaw pek tur a ni lo. An hriselna atan a tha lo.

Naupang tê tê leh naupang tête hian engzat nge an mamawh?

Naupangte an lo puitlin chuan an ruhte chu a thang chak hle a, chuvangin an calcium mamawh chu a pung zel a ni.

• Naupang kum 1 atanga kum 3 inkar te hian ni khatah calcium milligram 700 (700 mg) an mamawh a ni. (Hei hi ni khatah bawnghnute atanga siam chaw ei tur 2-3 vel atanga hmuh theih a ni)
• Naupang kum 4 atanga kum 8 inkar tanNi khatah calcium milligram 1,000 i mamawh a (hei hi ni khatah dairy 2-3 vel ei atanga lo chhuak 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 hi ni khatah dairy serving 4 vel a ni)

"Dairy meal" tih thumal i hriat hian eng nge a awmzia tih i ngaihtuah mai thei. A awlsam zawngin, bawnghnute glass khat, yogurt no khat, a nih loh leh cheese chi khat emaw chu ei tur pakhat anga ngaih vek a ni.

Engtin nge ka fa hian calcium a dawng tlem em tih chiang taka ka hriat theih ang? Engtin nge ka tanpui theih ang?

Naute hian an mamawh calcium chu nu hnute emaw formula emaw atang hian an hmu thin. Naupang tê tê, a bîk takin sikul kal thei naupang, ei leh in inthlau tak, a bîk takin bawnghnute aṭanga siam chaw ei te hian calcium an dawng tlem hle. Mahse, naupang upa zawk, chu chu kum 9 an tlin hnua naupang zawkte chuan an ei leh inah calcium tlem tal an dah belh a ngai mai thei. Hei hi a chhan chu chutih lai chuan an taksa a thang chak hle a, calcium an mamawhna pawh a sang zawk bawk.

I fate hnena calcium tamna ei tur tui tak tak pek dan tur thenkhat chu hetiang hi a ni:

Ngaihtuahna i lo enchhin theih ṭhenkhat chu hetiang hi a ni:

• Plain yogurt, thei chi hrang hrang, leh whole-grain cereal te layering hmangin parfait mawi tak siam rawh. Naupang tête pawhin an duh ngei ang.
• Smoothie tui tak chu thei thar, low -fat milk, calcium-fortified soy milk, emaw almond milk emaw hmangin siam rawh.
• Cottage cheese emaw yogurt emaw chu thei thar chi hrang hrang emaw, apple butter thlum loh ang chi emaw nen chawhpawlh rawh.
• Plain milk-ah strawberry emaw chocolate syrup emaw tlem te te dah la, a tui zawk nan. Mahse, dawr atanga lei flavored milk drinks hian sugar a pai tam avangin a theih ang anga ei loh a tha ber tih hre reng ang che.
• I fa toddler ei leh in leh snacks ah hian low-fat cheese tlem tal dah la.
• Soup i siam dawnin white peas tlem te te dah la.
• Baked goods leh thlai chi hrang hrang chungah sesame seeds thenkhat theh la.
• Thlai chi hrang hrang nen ei tur hummus siam rawh.
• Stir-fry i siam dawnin tofu piece thenkhat dah la.
• Peanut butter ai chuan almond butter hmang zawk rawh .
• Snack atan edamame pe rawh.
• Salad leh cereal-ah chickpeas leh slivered almonds te dah la.
• Chaw ei rualin thlai hnah dum hring (broccoli, kale, cabbage, leh Chinese cabbage ang chi) tam zawk pek thin ang che.

Naupang bawnghnute ei thei lo tan eng nge i tih?

I fain bawnghnute a in laiin pum lama harsatna a neih chuan, lactose intolerance emaw, bawnghnute allergy emaw, vegan diet zawm chhungkaw i nih chuan, i fain calcium leh vitamin D a dawng tlem em tih doctor nen inbiakna neih a pawimawh a, chutah chuan thurawn chiang tak an pe ang che.

Vitamin D chungchang tlem han sawi ila, chu pawh chu Calcium nen a inzawm em?

Ni e, a dik tak zet! Vitamin D hi kan taksain calcium tha taka a lakluh theih nan a pawimawh hle bawk. Chabi tel lova kawngkhar i hawn theih loh ang mai a ni. Vitamin D tel lo chuan eng ang calcium pawh ei ila, chu calcium chu kan ruh tichak turin a kalna tur hmun a thleng thei lo. Buaina chu, naupang ei tlangpui chaw tam takah hian vitamin D a tam lo hle a, chuvangin doctor-te chuan vitamin D supplement pek hi an rawt fo thin.

• Nausen hnute chauh pekte chu an pian tirh atangin vitamin D supplement pek tur a ni.
• Mahse, naute chaw ei hian vitamin D a dah tel a ni . Chuvangin, naute ni khata formula ounces 32 aia tam (milliliter 950 vel) in chuan vitamin D pek belh a ngai lo.

Mahse, i naute emaw, i fa emaw hian vitamin D supplement a mamawh em tih leh engzat nge a mamawh tih doctor zawt la a tha ber.

Chuti a nih chuan, kan sawi dun tawhte hi hmun khatah dah ila? (In lama hruai tur thuchah)

Okay, calcium chungchang hi kan sawi tam tawh a ni lawm ni? A tawp berah chuan, hriat reng tur pawimawh thenkhat chu hetiang hi a ni:

• Calcium hi naupang ruh thanna atan a pawimawh hle. Hei hi naupan lai leh tleirawl lai hian a pawimawh zual hle.
• I fate chu ei tur chi hrang hrang, bawnghnute atanga siam, thlai hring, leh nut atanga calcium pek tum ang che.
• Naupang kum a zirin calcium mamawh zat a inang lo avangin fimkhur rawh .
• Vitamin D hi taksain calcium a lakluh theih nan a pawimawh hle a , chuvangin chu pawh chu ngaihtuah teh.
• I fate calcium mamawh chungchangah zawhna emaw rinhlelhna emaw i neih chuan emaw, hnute i pek theih loh chuan i chhungkaw doctor nen inbia ngei ang che. Anni hian dik takin an kaihruai thei ang che.

Naupang hrisel, chak tak hi kan lawmna ber a ni tih hre reng ang che. An mamawh chaw tha pek hi kan mawhphurhna a ni.

Chuvangin, he sawihona hi in tan a tangkai ngei ka beisei. Thil dang hriat tur i neih chuan zawt hreh suh. Calcium, naupang ei leh in, ruh thanna, vitamin D, naupang hriselna, rickets, Calcium supplement