Mavitamini a calcium amapezeka ku United States ndi Canada m'njira zosiyanasiyana. Pali mitundu inayi ya calcium supplements yomwe ikupezeka kuti igule. Mavitamini ambiri omwe amagwiritsidwa ntchito kwambiri komanso othandiza kwambiri ndi calcium carbonate ndi calcium citrate. Mafuta ena awiri, calcium gluconate ndi calcium lactate, ali ndi zochepa za calcium sizinapezeke mosavuta monga mitundu ina.
Pano tikufotokozera zomwe mungathe kuyembekezera pamtundu uliwonse wa kashiamu kuti muthe kusankha mwanzeru.
Calcium yeniyeni
Sizitsulo zonse za calcium zili ndi phindu lofanana la calcium ya elemental. Calcium yeniyeni ndiyo kuchuluka kwa calcium kwenikweni yomwe imatengedwa ndi thupi, mwachitsanzo, pali calcium yowonjezera kwambiri mu calcium carbonate kusiyana ndi calcium gluconate . Onetsetsani kuti chizindikiro cha calcium chimene mumasankha chimatchula kuchuluka kwake kwa calcium elemental, komanso calcium yonse. Ngati mawu akuti "elemental calcium" sakunatchulidwa, pezani zina zowonjezera kashiamu.
Calcium Carbonate
Calcium carbonate, yomwe imatchedwanso calcite, ndi mchere kapena mchere womwe umagwiritsidwa ntchito pofuna kuteteza mafupa omwe amapezeka m'magazi. Calcium carbonate ndizogwiritsidwa ntchito popanga mavitamini a OTC monga Tums . Calcium carbonate ndi yotchipa ndipo imabwera m'mapiritsi (kuphatikizapo mapiritsi osungunuka), makapisozi, ndi madzi. Calcium carbonate ili ndi 40% ya calcium ya elementary yomwe imapanga kashiamu yowonjezereka mu mawonekedwe owonjezera kuti atengeke kwambiri.
Katemera wa kashiamu woterewa amatengedwa katatu kapena kanayi tsiku ndi tsiku. Chakudya chachakudya ndi nthawi yabwino kuti mutenge calcium carbonate chifukwa thupi limalitenga bwino kwambiri mukatenga chakudya chochepa chachitsulo.
Citrate ya calcium
Calcium citrate imatulutsa pafupifupi komanso calcium carbonate; Komabe, zikhoza kukhala zosangalatsa zowonjezera kashiamu kwa anthu omwe ali ndi ziwalo zochepa za m'mimba.
Mavitamini olimbitsa zipatso nthawi zambiri amakhala ndi calcium citrate malate. Ngakhale kuti calcium carbonate imakhala yabwino kwambiri pamene imatengedwa ndi chakudya, calcium citrate imagwira ntchito mofanana komanso ikatengedwa popanda chakudya. Mitundu ina ya calcium imaphatikizapo calcium gluceptate, oral oral calcium gluconate, calcium lactate, ndi calcium phosphate.
Kufunika kwa Magesiamu ndi Vitamini D kuti Zidyeke
Mukamagwiritsira ntchito calcium supplements, ndi bwino kukumbukira kuti magnesium ndi vitamini D ndizofunikira kuthandiza ndi calcium kuti mupeze kupindula kwakukulu kwa thandizo lanu. Mavitamini ambiri a kashiamu amakhalanso ndi vitamini D. Mukhozanso kupeza zowonjezereka za calcium zomwe zimaphatikizapo magetsi ndi vitamini D palimodzi. Mfundo ina yofunika yokhudza kuyamwa ndi yakuti calcium ikhoza kuteteza kuyamwa kuchokera ku mavitamini ndi zakudya zina, kotero zimatengedwa pakati pa chakudya, patangotha maola awiri mutatha kudya kuti zisawononge zotsatira zake zoipa.
Kodi Ndalasi Yamakisi Yokwanira Ndi Yanji?
Kutenga 500 mg ya kashiamu nthawi imodzi sikuvomerezedwa. Izi ndi chifukwa thupi lanu silingathe kulandira kashiamu 500 mg nthawi imodzi. Ngati mutenga 500 mg ya kashiamu patsiku, onetsetsani kuti mukufalitsa mlingo wanu pa tsiku.
Lankhulani ndi dokotala ngati muli ndi mafunso okhudzana ndi kalisiyamu ya tsiku ndi tsiku yomwe muyenera kuitenga.
Chitsime:
CDC Online. Zakudya Zabwino Kwa Aliyense. Zowonjezera.
Calcium ndi Vitamini D Kwa Katundu wa Matenda. Zaposachedwa. Zolemba Zowonjezera Zakudya. Ofesi Zowonjezera Zakudya - National Institutes of Health.