I fate hian calcium an mamawh tawk em? Nu leh pa ten kan hriat tur pawimawhte

Nu leh pa te u, kan fate hian taksa hrisel leh chak tak an neih theih nan eng nge kan ngaihtuah hmasak ber thin? Kan fate hi an tuihal leh tuihal loh te, an ril a tam leh tam loh te kan ngaihven thin a ni lawm ni? Mahse, an ruh leh an thazam hriselna tur bik hian engzat chiah nge kan ngaihtuahpui thin le? Tunah hian kan fate hian calcium hi an mamawh tawk nge an hmu tlem tih hi lo chhut dun teh ang u. Kan hriat tur pawimawh tak tak te hi a hnuaiah hian kan han sawi chiang dawn a ni.

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

Nu leh pa te u, calcium hi thil mak dangdai a ni lo a, taksa tana thil pawimawh tak, a bik takin ruh leh ha tingheta siamtu tur rawngbawltu pakhat a ni tih chu in hria em? Kan taksa peng hrang hrang, a bik takin ruh leh ha te hi calcium vang hian a chak thin a ni. Just think about it for a second—kan fate hi an thang lian lai an nia, an taksa sakruang ding chhuak tur chuan he calcium hi a tel lo theih loh a ni.

Chu ringawt a ni lo, calcium hian kan thazam leh kan thazam chakna (muscle function) te pawh a enkawl tel a. Tichuan, taksa thisen lumna leh tha chak taka a kal ve theih nan thil pawimawh tak a ni a, makes sense, right?

Engvangin nge naupang tête hian calcium hi an mamawh bik?

Have you ever wondered why naupangte hian puitling aiin calcium hi an mamawh zual bik a, an ti tura kan tih deuh chawt thin? Tunah hian ngaihtuah chhin teh u, naupangte hi an lo thang lian zel a, an ruh leh thal te hi a lo lianin a lo chak tual tual thin a ni. Kum 18 an tlin hma hi an ruh insiamna hun pawimawh ber a ni a, he hunah hian calcium hi an taksa in a mamawh em em reng a ni.

Hemi hunlai hian calcium an hmu tlem a nih chuan an ruh a lo chak lo ang a, a hun hmaa ruh thalo leh awlsam taka tliak thei (osteoporosis) te an tawk mai thei a ni. Chu chu kan fate chungah a thlen kan duh miah lo ang tiraw?

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

Be honest, i fa te hi rawng chi hrang hrang leh ei tur tui tak tak pek hi nu leh pa tam tak chuan kan thiam lutuk, mahse khawi atangin nge calcium hi kan hmuh theih tak ang le? Bawnghnute (milk) hi chu kan hria vek a, a tha ber pawh a ni hial ang. Mahse bawnghnute chauh a ni lo a nia!

Hetiang hian calcium chu kan hmu thei a:

• Bawnghnute leh a thilsiam dang: Cheese, yogurt, leh butter milk te.
• Thlai hring leh hnahnem: Antam, kailawt hnah, leh thlai hring hrang hrang.
• Sangha leh chaw hmeh dang: Sangha chhum hmin mum (small fish) ruh leh vek nena ei chi te.
• Chaw tha dang: Soya bean leh almond milk te pawh a ni tel thei ang.

Ka fa hian ni khatah calcium engzat nge a mamawh?

Tunah hian kan fate kum zat a zirin calcium an mamawh zat hi a danglam hle a ni tih hi i lo enchiang lawk teh ang u. Kan hriat sual thin fo chu naupang zawng zawngin mamawh zat an tluk vek turah kan ngai thin hi a ni. Mahse chutiang a ni miah lo mai a!

Naute hian calcium engzat nge a mamawh?

Naute piang thar atanga thla 6 vel chinah chuan nu hnute (breast milk) ngei mai kha calcium mamawh tawk pek chhuahna ber chu a ni a. Thla 6 atanga thla 12 chinah erawh chuan hnuute bakah chaw mamawh hian an mamawh a pung tual tual a, milligram 260 vel an mamawh thin a ni.

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

Kum 1 atanga kum 3 inkar naupangte chuan ni khatah milligram 700 vel an mamawh a. Kum 4 atanga kum 8 inkar tan chuan milligram 1000 vel a ngai ta thung a ni. Kum 9 atanga kum 18 inkar (adolescents) tan phei chuan an thang chak lai tak a nih avangin ni khatah milligram 1300 lai mai an mamawh thin a ni. Pretty surprising, right?

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

Nu leh pa te u, kan fate hian calcium an hmu tlem em tih chu an taksa chezia atangin kan hre thei a. An ke na thin te, an thazam zawi thin te, leh an ruh a rik khurh thin te hi calcium tlem vang a ni thei a ni. Just think about it for a second—i fa chu a ha a chhia hma em? A thuam a chhuak hlei thei lo em? Hêng hi chu calcium tlem vang a nih theih avangin kan hriat fiah a pawimawh em em a ni.

A tul hunah chuan kan local family clinic / primary health center lamah kan hruai ang a, kan doctor-te hnen atangin uluk takin kan check tir thin tur a ni.

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

Naupangte hian ei tur an duh zawng a inang lo thin hle a. Bawnghnute hi in turin an duh vak lo a nih pawhin, kawng dang a awm a sin! Hetiang hian i pe thei ang:

• Bawnghnute chu yogurt emaw smoothie tiin i siamsak thei.
• Cheese chu an chaw hmeh kima pawlh sak thin rawh.
• Thingpui chaw pawlh vel aiin fresh juice leh calcium awmna snacks te i pe thin dawn nia.
• Chaw hmeh siam laiin thlai hring tha tak tak telh ziah thin la, a tui pawh an chen zawk ang.

Naupang bawnghnute ei thei lo tan eng nge i tih?

Naupang thenkhat chu bawnghnute in thei lo (lactose intolerant) an awm thin a, chutiang fate tan chuan eng nge kan tih tak ang? Hlauhawm lo ve, bawnghnute chauh hi calcium lakna a ni hleinem! Soya milk, almond milk, thlai hring tha tak tak, leh calcium telh belh (fortified foods) te chu an tan a tha hle a ni. Chutiang chu kan thlan sak thei a, makes sense, right?

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

Remember we talked about this earlier? Calcium chauh hi a tawk lo a, Vitamin D pawh hi a pawimawh tel em em a ni. Vitamin D hi tel lo se chuan kan taksa hian calcium hi a pawm thiam lo a, a pai bo mai thin a ni. Chuvangin, tuktin ni sa tha (morning sunlight) ah kan fate kan pawm chhuah tir thin a pawimawh em em a ni.

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

Nu leh pa te u, tunah chuan kan fate tan calcium a pawimawh zia chu kan hrethiam ta deuh vek ang chu. In lamah pawh hian an ei leh in tur kan veng ang a, harsatna kan neih chuan kan doctor-te kan rawn vat thin dawn nia.