Thupi lanu lonse limapereka nsembe zambiri chifukwa cha mwana wamng'ono m'mimba mwanu. Ndi chinthu chodabwitsa. Koma kodi mumadziwa kuti thupi lanu nthawi zina "limakubani" kuti likwaniritse zosowa za mwana ameneyo? Musadandaule, ichi ndi chilengedwe. Mwachidule, thupi lanu limatenga calcium yofunikira kuti imange mafupa a mwana wanu kuchokera m'mafupa anu ndikumupatsa mwana wanu. Chifukwa chake, kuti mafupa anu akhale olimba ndikupatsa mwana zakudya zofunikira, muyenera kupeza calcium yowonjezera panthawiyi. Tiyeni tikambirane za izi mwatsatanetsatane.
Nchifukwa chiyani calcium iyi ndi yofunika kwambiri?
Calcium ndi mchere wofunikira kwambiri womwe thupi lathu limafunikira. Kufunika kwake kumawonjezeka kawiri panthawi ya mimba.
- Kuti mwana akule bwino: Calcium ndi yofunika kwambiri popanga mafupa ndi mano olimba mwa mwana wanu. Sikuti kokha, komanso calcium imafunika kuti mtima wa mwana ugwire bwino ntchito, mitsempha ya m'magazi igwire bwino ntchito, komanso kuti minofu ikule bwino .
- Kuti mukhale ndi thanzi labwino: Ngati simukupeza calcium yokwanira, thupi lanu lidzagwiritsa ntchito calcium yomwe imasungidwa m'mafupa anu kuti ikwaniritse zosowa za mwana. Ngati izi zipitirira, mudzakhala pachiwopsezo chachikulu chotenga matenda ochepetsa mafupa monga osteoporosis mtsogolo. Kuphatikiza apo, calcium imathandiza kuti magazi aziyenda bwino komanso minofu izigwira ntchito bwino, komanso thanzi la mitsempha, yomwe imanyamula mauthenga ochokera ku ubongo kupita ku thupi lonse.
Kodi mukusowa calcium yochuluka bwanji patsiku?
Matupi athu sangathe kupanga calcium yokha, choncho tiyenera kuipeza kuchokera ku chakudya kapena, ngati pakufunika, zowonjezera monga momwe dokotala wanenera.
Kawirikawiri mayi woyembekezera amalangizidwa kuti azidya calcium yokwana mamiligalamu 1,000 (1,000 mg) patsiku.
Komabe, kuchuluka kumeneku kungasiyane pang'ono kutengera zaka zanu komanso thanzi lanu, choncho ndi bwino kufunsa dokotala wanu mlingo woyenera wa calcium kwa inu.
Ndi zakudya ziti zomwe zili ndi calcium yambiri?
Mwamwayi, pali zakudya zambiri zokhala ndi calcium zomwe tingawonjezere muzakudya zathu za tsiku ndi tsiku. Zakudya za mkaka ndizofunika kwambiri.
Mungapeze lingaliro labwino pa izi kuchokera patebulo ili m'munsimu.
| Mtundu wa chakudya | Kukula | Kuchuluka kwa calcium (pafupifupi) |
|---|---|---|
| Yogurt (Yogurt yopanda mafuta ambiri) | Chikho chimodzi cha mphodza (225 magalamu) | 415 mg |
| Nsomba zophikidwa m'zitini (monga salimoni, sardine - ndi zipolopolo) | magalamu 85 | 180-325 mg |
| Mkaka (wosaphikidwa ndi mankhwala ophera tizilombo toyambitsa matenda) | Galasi limodzi (240 ml) | 300 mg |
| Tchizi (monga Cheddar) | magalamu 40 | 307 mg |
| Tofu | 1/2 chikho cha zipani | 253 mg |
| Ndiwo zamasamba zobiriwira zakuda (monga kale, sipinachi) | Chikho chimodzi chophikidwa | 90-100 mg |
| Zakudya zokhala ndi calcium yambiri | (monga madzi a lalanje, mkaka wa soya, chimanga cham'mawa) | 100 - 1,000 mg (onani chizindikiro) |
Kodi " calcium -fortified" ndi chiyani?
Izi zikutanthauza kuti calcium yawonjezeredwa mwadala ku chakudya kapena chakumwa. Mwachitsanzo, madzi ena a lalanje, mkaka wa soya, ndi chimanga cham'mawa amapezeka mu mawonekedwe awa. Mutha kudziwa kuchuluka kwa calcium komwe kuli mu chinthu chomwe mukugula powerenga chizindikirocho.
Zinthu Zofunika Kudziwa Zokhudza Zakudya Zopatsa Calcium
Nthawi zina zimakhala zovuta kupeza calcium yokwanira kuchokera ku chakudya chokha. Makamaka,
- Ngati muli ndi vuto la mkaka ndi zinthu zopangidwa ndi mkaka
- Ngati simukulekerera lactose
- Ngati ndinu wosadya nyama , ndiye kuti, munthu amene sadya chilichonse chochokera ku nyama
Pankhaniyi, dokotala wanu angakulangizeni mankhwala owonjezera a calcium omwe ali oyenera kwa inu.
Sankhani mtundu womwe ukukuyenererani.
Pali mitundu iwiri ikuluikulu ya calcium supplements.
1. Calcium Carbonate: Iyi ndi yotsika mtengo pang'ono. Komabe, imayamwa bwino ndi thupi ikamwedwa ndi chakudya. Choncho ngati dokotala wanu wakupatsani izi, kumbukirani kuzimwa ndi chakudya.
2. Calcium Citrate: Izi zitha kumwedwa nthawi iliyonse, kaya ndi chakudya kapena ayi.
Chofunika kwambiri ndikutsatira mtundu ndi mlingo womwe dokotala wanu wakupatsani. Komanso, mapiritsi ambiri a calcium ali ndi vitamini D. Izi ndi phindu lina chifukwa vitamini D imathandiza thupi kuyamwa calcium mosavuta.
500mg yokha nthawi imodzi!
Ichi ndi mfundo yofunika kwambiri yomwe anthu ambiri sadziwa. Thupi lathu limatha kuyamwa calcium pafupifupi 500mg nthawi imodzi. Izi zikutanthauza kuti ngati mumwa mapiritsi a 1000mg nthawi imodzi, ena mwa iwo akhoza kutayika.
Choncho, ngati mlingo wanu wa tsiku ndi tsiku ndi 1000mg, ndibwino kwambiri kumwa mapiritsi awiri a 500mg ogaŵikana m'magawo awiri, limodzi m'mawa ndi limodzi usiku. Funsani dokotala wanu kuti akupatseni malangizo ena pankhaniyi.
Kodi mukufunikirabe calcium mukamayamwitsa?
Inde, ndithudi. Udindo wanu sumatha mutakhala ndi mwana wanu. Ndikofunikira kupeza calcium yokwanira paulendo wanu woyamwitsa. Kafukufuku wasonyeza kuti panthawi yoyamwitsa, kuchuluka kwa mafupa a mayi kumatha kuchepa kwakanthawi ndi 3% mpaka 5%, chifukwa calcium ina imatayika kudzera mu mkaka wake.
Koma musadandaule. Ngati mupitiriza kudya zakudya zokhala ndi calcium yambiri ndikumwa mankhwala owonjezera monga momwe dokotala wanu wanenera, mafupa anu adzachira mkati mwa miyezi 6 kuchokera pamene anasiya kuyamwitsa.
Tidziwenso za zotsatirapo zake ndi zoopsa zake.
Ngakhale kuti mankhwala owonjezera a calcium nthawi zambiri amakhala otetezeka, anthu ena amatha kukhala ndi zotsatirapo zazing'ono.
- Kutupa
- Gassy
- Kudzimbidwa
Ngati izi zikukuchitikirani, yesani kumwa mapiritsi anu a calcium pamodzi ndi chakudya. Kapena, lankhulani ndi dokotala wanu za kusintha kugwiritsa ntchito mtundu wina kapena mtundu wina.
Komanso, si bwino kumwa calcium yambiri. Calcium yambiri ingayambitse miyala mu impso ndikusokoneza kuyamwa kwa michere yofunika monga zinc ndi iron m'thupi. Sikoyenera kumwa calcium yoposa 2,500 mg patsiku panthawi ya mimba. Chifukwa chake, musawonjezere calcium yomwe mumadya popanda upangiri wa dokotala.
Uthenga Wopita Nawo Kunyumba
- Pa nthawi ya mimba, yesetsani kupeza calcium yokwana 1000mg patsiku kuti mafupa anu ndi a mwana wanu akhale athanzi.
- Onjezani zakudya zokhala ndi calcium yambiri monga mkaka, yogurt, tchizi, nsomba zazing'ono zokhala ndi zipolopolo, ndi ndiwo zamasamba zobiriwira zakuda muzakudya zanu za tsiku ndi tsiku.
- Ngati n'zovuta kupeza kuchuluka kofunikira kudzera mu chakudya chokha, imwani zowonjezera calcium pokhapokha mutalangizidwa ndi dokotala .
- Ngati mukumwa calcium yowonjezera, musapitirire 500mg nthawi imodzi, ndipo gawani mlingowo m'magawo awiri kapena atatu tsiku lonse kuti thupi lizitenga bwino.
- Kudya calcium kuyenera kupitilira ngakhale mukuyamwitsa.
- Musamwe calcium yochuluka kuposa yomwe dokotala wanu wakupatsani. Ngati muli ndi nkhawa iliyonse, lankhulani ndi dokotala wanu.
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