Muviri wako wese unozvipira zvakawanda nekuda kwemwana mudiki ari mudumbu mako. Chinhu chinoshamisa. Asi waiziva here kuti muviri wako dzimwe nguva "unokubira" kuti ugutse zvinodiwa nemwana iyeye? Usazvidya moyo, izvi ndizvo zvakasikwa. Zvichitaurwa zviri nyore, muviri wako unotora calcium inodiwa kuti uvake mapfupa emwana wako kubva mumapfupa ako woipa mwana wako. Saka, kuti mapfupa ako arambe akasimba uye kuti mwana awane chikafu chinodiwa, unofanira kuwana calcium yakawedzerwa panguva ino. Ngatitaurei nezveizvi zvakadzama.
Sei calcium iyi ichikosha zvakadaro?
Calcium imineral inokosha inodiwa nemuviri wedu. Kukosha kwayo kunowedzera kaviri panguva yekuzvitakura.
- Kukura kwemwana: Calcium inokosha pakuumbwa kwemapfupa nemazino akasimba mumwana wako. Kwete izvozvo chete, asi calcium inodiwawo pakurova kwemoyo wemwana, mashandiro etsinga, uye kukura kwetsandanyama .
- Kune hutano hwako: Kana usingawani calcium yakakwana, muviri wako uchashandisa calcium yakachengetwa mumapfupa ako kuti igutse zvinodiwa nemwana. Kana izvi zvikaramba zvichiitika, uchava panjodzi yakakura yekubatwa nezvirwere zvinoonda mapfupa zvakaita se osteoporosis gare gare muhupenyu hwako. Pamusoro pezvo, calcium inobatsira kuchengetedza kutenderera kweropa nemashandiro akakodzera emhasuru, pamwe nehutano hwetsinga, idzo dzinotakura mashoko kubva kuuropi kuenda kumuviri wese.
Unoda calcium yakawanda sei pazuva?
Miviri yedu haigone kugadzira calcium yoga, saka tinofanira kuiwana kubva muchikafu kana, kana zvichidikanwa, kubva mukuwedzera sezvakarairwa nachiremba.
Zvinokurudzirwa kuti amai vane pamuviri vade kanenge 1,000 milligrams (1,000 mg) yecalcium pazuva.
Zvisinei, huwandu uhwu hunogona kusiyana zvishoma zvichienderana nezera rako uye mamiriro ehutano hwako, saka zvakanaka kubvunza chiremba wako kuti calcium inokwana sei kwauri.
Ndezvipi zvekudya zvine calcium yakawanda?
Nerombo rakanaka, kune zvekudya zvakawanda zvine calcium zvakawanda zvatinogona kuwedzera pakudya kwedu kwezuva nezuva. Zvikafu zvemukaka ndizvo zvinonyanya kukosha.
Unogona kuwana pfungwa yakanaka nezveizvi kubva patafura iri pazasi.
| Rudzi rwechikafu | Saizi | Kuwanda kwecalcium (inenge) |
|---|---|---|
| Yogurt (yogurt isina mafuta akawanda) | Kapu imwe yenyemba (225 gramu) | 415 mg |
| Hove dzakabikwa mumagaba (semuenzaniso salmon, sardine - dzine mateko) | magiramu 85 | 180-325 mg |
| Mukaka (usina kupiswa) | Girazi rimwe (240 ml) | 300 mg |
| Chizi (semuenzaniso Cheddar) | magiramu makumi mana | 307 mg |
| Tofu | 1/2 kapu yembato | 253 mg |
| Muriwo une mashizha matema (semuenzaniso kale, sipinachi) | Kapu imwe yakabikwa | 90-100 mg |
| Zvekudya zvine calcium yakawanda | (semuenzaniso muto weorenji, mukaka wesoya, zviyo zvekudya zvemangwanani) | 100 - 1,000 mg (ona chinyorwa) |
Chii chinonzi " calcium -fortified"?
Izvi zvinoreva kuti calcium yakawedzerwa muzvinwiwa. Semuenzaniso, mamwe majisi eorenji, mukaka wesoya, uye zviyo zvekudya zvemangwanani zvinowanikwa muchimiro ichi. Unogona kuwana kuti calcium yakawanda sei iri muchigadzirwa chauri kutenga nekuverenga zviri papepa.
Zvinhu zvekuziva nezve calcium supplements
Dzimwe nguva zvinogona kuoma kuwana huwandu hwakakwana hwecalcium kubva muchikafu chete. Kunyanya,
- Kana uine allergies kumukaka nezvigadzirwa zvemukaka
- Kana usingashiviriri lactose
- Kana uri munhu asingadyi chero zvigadzirwa zvemhuka, kureva kuti, munhu asingadyi chero zvigadzirwa zvemhuka.
Muchiitiko ichi, chiremba wako anogona kukurudzira calcium supplement yakakunakira.
Sarudza mhando inokukodzera.
Kune mhando mbiri huru dzecalcium supplements.
1. Calcium Carbonate: Iyi inodhura zvishoma. Zvisinei, inonyudzwa zvakanaka nemuviri kana ikatorwa nechikafu. Saka kana chiremba wako akakurayira, yeuka kuitora pamwe chete nechikafu.
2. Calcium Citrate: Iyi inogona kutorwa chero nguva, kana paine chikafu kana kuti pasina.
Chinhu chinonyanya kukosha ndechekutevedzera mhando uye mwero unokurudzirwa nachiremba wako. Zvakare, mapiritsi mazhinji ecalcium ane vhitamini D. Izvi zvinobatsira nekuti vhitamini D inobatsira muviri kupinza calcium zviri nyore.
500mg chete panguva imwe chete!
Ichi chinhu chakakosha chisingazivikanwe nevanhu vazhinji. Miviri yedu inongokwanisa kunwisa calcium inosvika 500mg panguva imwe chete. Izvi zvinoreva kuti kana ukanwa piritsi re1000mg panguva imwe chete, imwe yacho inogona kutambisa.
Saka, kana mushonga wako wezuva nezuva uri 1000mg, zvinonyanya kushanda kutora mapiritsi maviri e500mg akakamurwa kuita madosi maviri, rimwe mangwanani nerimwe husiku. Bvunza chiremba wako kuti akupe mamwe mazano panyaya iyi.
Uchiri kuda calcium here panguva yekuyamwisa?
Ehe, zvechokwadi. Mabasa ako haaperi mushure mekubereka mwana wako. Zvakakosha kuwana calcium yakakwana panguva yese yaunoyamwisa. Tsvagiridzo yakaratidza kuti panguva yekuyamwisa, huwandu hwemapfupa aamai hunogona kudzikira ne3% kusvika 5%, sezvo imwe calcium inorasika kuburikidza nemukaka wavo.
Asi musazvidya mwoyo. Kana mukaramba muchidya chikafu chine calcium yakawanda uye muchitora mishonga yekuwedzera sezvakarairwa nachiremba wenyu, mapfupa enyu achapora mukati memwedzi mitanhatu mushure mekumira kuyamwisa.
Ngatiziveiwo nezvemigumisiro nenjodzi.
Kunyange hazvo mishonga yecalcium yakawanda isina njodzi, vamwe vanhu vanogona kusangana nematambudziko madiki.
- Kuzvimba
- Gassy
- Kuzvimba
Kana izvi zvikaitika kwauri, edza kunwa piritsi rako recalcium panguva yekudya. Kana, taura nachiremba wako nezvekuchinjira kune imwe mhando kana brand.
Uyewo, hazvina kunaka kutora calcium yakawandisa. Calcium yakawandisa inogona kukonzera matombo muitsvo uye kukanganisa kupinza kwemuviri zvinovaka muviri zvakakosha senge zinc nesimbi . Hazvikurudzirwi kutora calcium inopfuura 2,500 mg pazuva panguva yekuzvitakura. Saka, usambofa wakawedzera calcium yaunodya usina kupiwa mazano nachiremba.
Mharidzo Yekuenda Nayo Kumba
- Munguva yekuzvitakura, edza kuwana kanenge 1000mg yecalcium pazuva kuti mapfupa ako nemwana wako ave neutano hwakanaka.
- Wedzera zvekudya zvine calcium yakawanda semukaka, yogati, chizi, hove diki dzine mateko, nemiriwo yemashizha akasviba mukudya kwako kwezuva nezuva.
- Kana zvichinetsa kuwana huwandu hunodiwa kuburikidza nechikafu chete, tora mishonga yecalcium chete kana wapihwa zano nachiremba .
- Kana uri kutora calcium supplement, usapfuure 500mg panguva imwe chete, uye kamura dose kuita madosi maviri kana matatu mukati mezuva kuti uve nechokwadi chekuti muviri unonwa zvakanaka.
- Kudya calcium kunofanira kuramba kuchiitwa kunyangwe panguva yekuyamwisa.
- Usambofa watora calcium yakawanda kupfuura yawakanyorerwa nachiremba wako. Kana uine zvinokunetsa, taura nachiremba wako.
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