Calcium ndi yofunikira pa ntchito zambiri za thupi, kuphatikizapo kulamulira mtima, kuyambitsa mitsempha, kutulutsa magazi, kutseka magazi, ndi kumanga mafupa abwino. Calcium ndi mchere wopezeka mu zakudya zambiri. Kupeza chakudya chokwanira chimenechi n'kofunika chifukwa thupi la munthu silingathe kupanga. Ngakhale mutakhala wamkulu, chakudya chokwanira cha calcium n'chofunika chifukwa thupi limataya calcium tsiku lililonse kupyolera pakhungu, misomali, tsitsi, thukuta, mkodzo, ndi nyansi.
Kalisiyumu yotayika iyenera kusinthidwa tsiku ndi tsiku kudzera mu zakudya. Apo ayi, thupi limatenga kashiamu kuchoka m'mafupa kuti ikwaniritse ntchito zina, kufooketsa mafupa ndikuthera nthawi yambiri.
Akatswiri amalangiza kuti akuluakulu alandire kashiamu 1,000 mpaka 1,200 mg tsiku lililonse. Ngakhale chakudya ndi chitsimikizo chabwino, ambiri a ku America sapeza calcium yokwanira kuchokera ku zakudya. Zakudya zowonjezera ndi zakudya za calcium zowonjezera zimapereka calcium yowonjezera.
Calcium yeniyeni
Calcium ilipo m'chilengedwe kokha kuphatikizapo zinthu zina. Mavitamini osiyanasiyana a kashiamu amagwiritsidwa ntchito m'thupi, kuphatikizapo calcium carbonate, calcium phosphate, ndi calcium citrate. Mafakitalewa ali ndi ziwerengero zosiyana siyana za calcium (elementary calcium). Ndikofunikira kuwerenga lemba mosamala kuti mudziwe momwe kalisiyamali yowonjezeramo ilili pothandizira komanso kuchuluka kwa mankhwala kapena mapiritsi angapo.
Kusankha Supplement ya Calcium
Mavitamini a calcium alipo popanda mankhwala muzokonzekera ndi mphamvu zambiri, zomwe zingapangitse kusankha kusokonezeka. Kawirikawiri, anthu amafunsa kuti ndiji yowonjezeretsa calcium yomwe ayenera kuitenga. Choonjezerapo chabwino ndi chomwe chimakwaniritsa zosowa zanu, choncho dzifunseni mafunso awa:
- Kodi thupi langa limalimbikitsanso bwanji kashiamu?
- Kodi zimayambitsa mavuto alionse?
- Kodi ndizotheka?
- Kodi ndingakumbukire kutenga kashiamu nthawi zambiri monga momwe zimakhalira tsiku lililonse?
- Kodi ndondomeko yanga ikuyendera?
- Kodi ilipo kwambiri?
Sankhani mavitamini a calcium ndi mayina odziwika bwino. Fufuzani malemba omwe boma liyeretsedwe kapena kukhala ndi chizindikiro cha USP (US Pharmacopeia). PeĊµani calcium kuchokera ku zipolopolo zopanda mafuta, mafupa, kapena dolomite popanda chizindikiro cha USP, chifukwa chingakhale ndi mndandanda wazitsulo kapena zitsulo zina zoopsa.
Mankhwala ambiri a calcium amadziwika mosavuta m'thupi. Ngati simukudziwa za mankhwala anu, mutha kupeza momwe zimakhalira bwino poziika m'madzi pang'ono ofunda kwa mphindi makumi atatu (zokopa zina). Ngati simunasungunuke mkati mwa nthawiyi, mwina sudzapasuka m'mimba mwanu. Manyowa ndi madzi a calciamu amathandiza kupasuka bwino chifukwa amathyoledwa asanalowe mmimba.
Calcium, kaya ndi chakudya kapena zowonjezereka, imayamwa bwino ndi thupi pamene imatengedwa kangapo patsiku mu 500 mg kapena zocheperapo, koma kutenga zonsezi mwinanso kuli bwino kusiyana ndi kusatengeka konse. Calcium carbonate imatengako bwino pamene itengedwa ndi chakudya. Calcium citrate ikhoza kutengedwa nthawi iliyonse.
Kwa anthu ena, zina zotero za calcium zingayambitse zotsatira, monga gasi kapena kudzimbidwa. Ngati miyeso yosavuta (monga kuwonjezera kudya kwa madzi ndi zakudya zapamwamba) sizithetsa vutoli, yesani mtundu wina wa calcium. Komanso, ndikofunika kuwonjezera mlingo wa supplement pang'onopang'ono: kutenga 500 mg pa tsiku kwa sabata, ndiye pang'onopang'ono wonjezerani calcium. Musati mutengere zochuluka kuposa kuchuluka kwa kalisiyamu popanda kuvomereza dokotala wanu.
Kuyanjana kwa Calcium
Ndikofunika kulankhula ndi dokotala kapena wamasitolo za momwe mungagwiritsire ntchito pakati pa mankhwala osokoneza bongo ndi mankhwala, ndi zowonjezerapo za calcium.
Mwachitsanzo, calcium imasokoneza kuyamwa kwachitsulo (musatenge kashiamu yowonjezerapo nthawi imodzimodziyo ngati chithandizo chachitsulo - kupatula ngati kashiamu yowonjezera ndi calcium citrate, kapena kupatula ngati chithandizo chachitsulo chikutengedwa ndi vitamini C ). Mankhwala omwe amatengedwa m'mimba yopanda kanthu sayenera kutengedwa ndi supplicium calcium.
Zamagulu Zosiyanasiyana
Mavitamini a calcium amapezeka m'magulu osiyanasiyana a mavitamini ndi mchere wina. Mavitamini a calcium nthawi zambiri amaphatikizidwa ndi vitamini D, zomwe ndi zofunika kuti calcium iyamwe. Komabe, calcium ndi vitamini D siziyenera kutengedwa pamodzi ndi / kapena kukonzekera komweko kuti zikhale ndi thupi. Mchere monga magnesium ndi phosphorous ndizofunikira koma nthawi zambiri zimapezeka kudzera mu zakudya kapena multivitamins. Akatswiri ambiri amalimbikitsa kuti zakudya zimachokera ku zakudya zokwanira, ndi multivitamins zomwe zimaphatikizapo kufooka kwa zakudya. Kupeza calcium yokwanira, kaya kudzera mu zakudya zanu kapena ndi thandizo la mankhwala owonjezera, kudzakuthandizani kuteteza thanzi lanu.
Ma Calcium ndi Inflammatory Conditions
Mavitamini a calcium amachitidwa kuti athetse matenda opha majeremusi . Izi ndizochitika makamaka kwa anthu omwe ali ndi nyamakazi ya nyamakazi ndi zina zotupa za nyamakazi . Komanso pokhala ndi chiopsezo chowonjezeka cha matenda odwala matenda a mitsempha, odwala matenda a rheumatic angachiritsidwe ndi corticosteroids zomwe zimapangitsanso chiopsezo cha osteoporosis.
Chitsime:
Calcium ndi Vitamini D: Zofunikira pa Zaka Zonse. May 2015.
http://www.niams.nih.gov/Health_Info/Bone/Bone_Health/Nutrition/#c
Choyamba pa Rheumatic Diseases. Kusindikiza kwachisanu ndi chitatu. Springer. Tsamba 699. Calcium.