Anthu akamaganiza za calcium, mwina amaganiza za mkaka waukulu. Ngakhale kuti mkaka ndi gwero labwino kwambiri la calcium, yogurt, tofu, nsomba zam'chitini, ndi mkaka wochokera ku zomera zolimbikitsidwa ulinso ndi calcium yambiri. Chodabwitsa n'chakuti, ngakhale ndiwo zamasamba zobiriwira ndi broccoli zili ndi calcium yochepa muzakudya zawo. Komabe, ngati simukudya zakudya zokhala ndi calcium yokwanira, dokotala wanu angakulangizeni zakudya zowonjezera calcium kuti zikwaniritse zosowa zanu za tsiku ndi tsiku ndikusunga thanzi la mafupa.
Malinga ndi Kristen Hruszak, katswiri wodziwika bwino wazakudya komanso woyambitsa Nutrition for Seniors, kudya calcium yokwanira tsiku lililonse sikumangolimbitsa mafupa ndi mano okha komanso kumathandiza kwambiri pakutseka magazi, kufooka kwa minofu, kugunda kwa mtima, komanso kugwira ntchito kwa mitsempha. Akufotokoza kuti calcium yambiri imasungidwa m'mafupa, ndipo thupi nthawi zonse limagwiritsa ntchito ndikubwezeretsanso calcium yake kuti lithandizire ntchito zofunikazi ndikusunga bwino. Mwamwayi, mutha kuthandizanso kubwezeretsanso calcium yanu mwa kusintha zakudya zanu ndikumwa calcium yowonjezera. Komabe, nthawi yogwiritsira ntchito calcium yowonjezera ndikofunikira kuti mugwire bwino ntchito. Pitirizani kuwerenga kuti mudziwe momwe mungakulitsire kuyamwa kwa calcium yowonjezera.
Pamene tikukalamba, mphamvu ya thupi lathu yoyamwa calcium imachepa pang'onopang'ono. Grushak akufotokoza kuti kuyamwa calcium m'matumbo kumadalira kwambiri kukhalapo kwa vitamini D yogwira ntchito, calcitriol. Impso zimagwira ntchito yofunika kwambiri posintha vitamini D kukhala calcitriol. Komabe, ndi ukalamba, mphamvu yosinthira mu impso imatha kuchepa, zomwe zimapangitsa kuti kuyamwa calcium kuchepe komanso chiopsezo chowonjezeka cha kutayika kwa mafupa. Chifukwa chake, okalamba ayenera kudya calcium yambiri kuposa magulu ena a akuluakulu kuti apewe kusowa kwa calcium ndikusunga thanzi la mafupa.
Pa nthawi ya kusamba, kuchuluka kwa estrogen kumachepa, zomwe zimakhudza thanzi la mafupa. Estrogen imagwira ntchito yofunika kwambiri pakusunga kuchulukana kwa mafupa ndi mphamvu mwa kulimbikitsa kuyamwa kwa calcium, kupanga mafupa, komanso kupewa kuyamwa kwa mafupa. Kuchepa kwa estrogen kungayambitse kutayika kwa mafupa ndikuwonjezera chiopsezo cha matenda a osteoporosis. Ngati muli pafupi kusamba kapena kusamba, onetsetsani kuti mukupeza calcium yokwanira kuchokera muzakudya zanu.
Mitundu yosiyanasiyana ya calcium supplements m'njira zosiyanasiyana imapezeka m'masitolo. Zodziwika kwambiri ndi calcium carbonate, calcium citrate, calcium gluconate, ndi calcium lactate. Khrushchak akunena kuti mwa izi, calcium citrate, calcium lactate, ndi calcium gluconate zimayamwa mosavuta komanso zimalekerera bwino kuposa calcium carbonate.
Kumwa mankhwala owonjezera a calcium pamodzi ndi chakudya kungakhudze kuyamwa ndi kugwira ntchito kwawo. Khrushak amanena kuti calcium citrate, calcium lactate, ndi calcium gluconate zimayamwa mosavuta nthawi iliyonse ya tsiku ndipo zimatha kumwedwa pamimba yopanda kanthu kapena pakudya. Kumbali ina, ngati mumwa calcium carbonate, iyenera kumwedwa ndi chakudya kapena nthawi yomweyo mutadya kuti muwongolere kuyamwa. Izi zingachepetsenso mwayi wokhala ndi zotsatirapo zoyipa m'mimba monga kudzimbidwa, flatulence, kapena kudzimbidwa.
Komabe, mtundu wa chakudya chomwe chimadyedwa ungakhudzenso kuyamwa kwa calcium. Mwachitsanzo, ma phytates, mankhwala opangidwa ndi zomera omwe amapezeka mu bran, mtedza, tirigu wonse, nyemba zouma, ndi mbewu, amatha kugwirizana ndi calcium, zomwe zimalepheretsa kuyamwa kwake, akutero Hrushak. Mofananamo, ma oxalates, omwe amapezeka mu rhubarb, sipinachi, mtedza, ndi tiyi, amatha kukhala ndi zotsatira zofanana. Kunyowetsa nyemba zouma ndikuphika zakudya izi kungachepetse zotsatira zake—kapena kumwa zowonjezera calcium padera ndi zakudya zokhala ndi zosakaniza izi.
Mankhwala ena amathanso kusokoneza kuyamwa kwa calcium. Makamaka, ma glucocorticoids monga prednisone amatha kuchepetsa kuyamwa kwa calcium. Hrushak akunena kuti kuti munthu ayamwe bwino, nthawi zambiri amalangizidwa kuti amwe ma calcium supplements maola awiri kapena anayi musanamwe mankhwalawa. Mankhwala ena omwe angasokonezeke ndi ma calcium supplements ndi monga lithiamu, quinolone antibiotics, dolutegravir, ndi levothyroxine. Ngati mumwa ma calcium supplements ndi mankhwala aliwonse omwe atchulidwa pamwambapa, funsani dokotala wanu kuti mudziwe ngati calcium yanu m'magazi iyenera kuyang'aniridwa.
Kuti thupi likhale logwira ntchito bwino, zakudya zowonjezera calcium zimatengedwa bwino ndi vitamini D, magnesium, ndi vitamini K. Kugwirizana kwamphamvu pakati pa vitamini D ndi calcium n'kodziwika bwino—ndizofanana ndi nyenyezi za mufilimu ya strong-bones. Magnesium imathandiza kwambiri, pothandiza kuyambitsa vitamini D. Vitamini K, yomwe imagwira ntchito yofunika kwambiri, siyeneranso kunyalanyazidwa. Vitamini K (makamaka vitamini K2) imayambitsa mapuloteni ofunikira kuti mafupa agwire ntchito. Njirayi imathandizanso kupewa kupangika kwa calcium m'mitsempha yamagazi, komwe kumagwirizana kwambiri ndi matenda a mtima. Kudya mokwanira vitamini D, magnesium, vitamini K, ndi calcium kungathandize kwambiri thanzi la mafupa komanso thanzi la mafupa.
Kuti muwonjezere kuyamwa kwa calcium, Grushak amalimbikitsa izi:
Musamwe mankhwala owonjezera a calcium oposa 500-600 mg nthawi imodzi. Mlingo wocheperako umalowa mosavuta. Lolani osachepera maola anayi pakati pa mlingo.
Ngakhale kuti calcium citrate, calcium lactate, ndi calcium gluconate nthawi zambiri zimayamwa bwino kaya zitengedwa ndi chakudya kapena ayi, kumwa ndi vitamini D kumapereka ubwino wina. Izi zili choncho chifukwa mafuta omwe amapezeka muzakudya amatha kuwonjezera kuyamwa kwa vitamini D. Zotsatira zake ndi chiyani? Kuyamwa kwa calcium bwino.
Mukamamwa mankhwala owonjezera a calcium, muyenera kupewa zakudya zokhala ndi oxalic ndi phytic acid zambiri, komanso caffeine wambiri.
Kuti mupeze mphamvu zambiri za calcium supplements, ganizirani mlingo, zakudya zomwe mumadya mukamamwa, ndi mankhwala ena aliwonse omwe mukumwa. Ngakhale calcium citrate, calcium lactate, ndi calcium gluconate zitha kumwedwa pamimba yopanda kanthu kapena ndi chakudya, komanso nthawi zosiyanasiyana za tsiku, kumwa pamodzi ndi chakudya, makamaka zakudya zokhala ndi vitamini D wambiri, kudzaonetsetsa kuti mukugwira ntchito bwino kwambiri. Komanso, onetsetsani kuti mukupeza magnesium ndi vitamini K okwanira kuchokera muzakudya zanu. Ngati mumwa mankhwala owonjezera a calcium, funsani dokotala wanu kuti akupatseni malangizo ogwirizana ndi zosowa zanu zaumoyo.
Nthawi yotumizira: Disembala 31-2025