Momwe mungakwaniritsire zosowa zanu za kashiamu pamene simungakhale ndi mkaka
Ambiri a ife timadziwa kuti mkaka, mkaka, ndi tchizi zimakhala ndi kashiamu yochuluka kwambiri yofunikira kuti thupi likhale lolimba komanso kuti mafupa akhale olimba. Koma omwe ali ndi mkaka wotsitsi sangathe kudya zakudya zotero za calcium, mwinamwake amaika pangozi chifukwa chosowa kanthu. Ndiye kodi iwo angachite chiyani?
Njira yabwino kwambiri yogulitsira ndi kudya zakudya zamchere zomwe siziphatikizapo mkaka.
Zosankha zimachokera ku madzi a mandimu a calcium kuti tofu ndi masamba ena, monga kale.
Calcium Imamanga Mitsempha Yamphamvu
Ana amafunikira kashiamu kuti athandizidwe ndi mafupa awo. Mitsempha imakula mofulumira kwambiri ali mwana ndi unyamata-panthawiyi, nthawiyi imadziwika kuti kukula kwa fupa la moyo.
Kwenikweni, monga banki, calcium kuchokera ku chakudya chomwe timadya chimayikidwa mu fupa, kuwathandiza kukula ndi kulimbikitsa. Pakati pa zaka ziwiri ndi zitatu zaunyamata, njirayi ikuyenda mofulumira kwambiri. Pambuyo pokhala wamkulu, amafupa amasiya, ndipo timayamba kukhala ndi mafupa.
Kulemera kwa mafupa kumasungidwa pamene calcium yokwanira (ndi vitamini D) imatha tsiku lililonse. Pamene kukula kwa fupa kumatha, pang'onopang'ono mafupa amatha kutuluka. Ngati kashiamu yochuluka imatha kudya, phokoso la mafupa limapatsa calcium kuti ntchito zina zikhale bwino, makamaka mtima ndi minofu.
Choncho, ndikofunika kumanga mafupa pamene mungathe, pakati pa ubwana ndi unyamata, ndikukhalabe osasunthira mafupa mukakula, makamaka pogwiritsa ntchito zakudya zokwanira za calcium.
Pano pali Njira Yowonjezera Zakudya (DRI) ya calcium pakati pa zaka zonse, malinga ndi Institute of Medicine (IOM):
- 1-3 zaka: 700 milligrams (mg) calcium patsiku
- 4-8 zaka: 1,000 mg calcium patsiku
- 9-13: 1,300 mg calcium patsiku
- 14-18 zaka: 1,300 mg kashiamu patsiku
- 19-50: 1,000 mg calcium patsiku
- Amuna 51-70 ali ndi zaka 70: 1,000 mg calcium patsiku
- 51-70 akazi achikulire: 1,200 mg calcium patsiku
- Ali ndi zaka 70 kapena kuposera: 1,200 mg calcium patsiku
Calcium ndi Dairy Allergies
Mukakhala ndi zakudya zolimbitsa mkaka, kudya zakudya zokwanira za calcium kungasokonezedwe, ndipo izi zingakhale zodetsa nkhaŵa kwambiri pazaka zazikulu zamatabwa. Ndipotu, atsikana a zaka zapakati pa 9-18 ali ndi chiopsezo chachikulu cha kufooka kwa mafupa, monga momwe deta imawonetseratu nthawi imeneyi ikusowa calcium yokwanira. Atsikana omwe ali ndi zakudya zolimbitsa mkaka amakhala pachiopsezo chachikulu.
Mwamwayi, ana anayi mwa ana asanu alionse amatha kuyamwa mkaka ndi zaka zisanu, ndipo ambiri mwa iwo adzawona kuti mkaka wawo umatha kuyendetsa msinkhu. Koma izi zimasiya zaka zingapo zofunikira kapena zowonjezereka pamene ana ndi achinyamata omwe ali ndi mkaka wodwala amafunika kashiamu, koma sangathe kuchoka ku mkaka. Akulu omwe sangathe kukhala ndi mkaka amafunikanso kupeza malo okwanira.
Zosagwiritsa Ntchito Ma calcium
Omwe amalowetsa amchere angakhale kasupe wa calcium, koma osati onse omwe amalowetsa mkaka amawongolera mofanana.
Ena, monga mkaka wa soya, adzakhala ndi chikho chofanana ndi chikho cha mkaka (pafupifupi 300 mg pa chikho), pamene zina zimasiyana ndi katundu wawo wa calcium. Komanso, calcium imaphatikizidwira kwa mitundu ina (monga momwe imachitikira mwachibadwa, momwe imachitira mkaka wa ng'ombe), ndipo imatha kukhala pansi pa chidebe cha mkaka. Onetsetsani kuti mugwedeze mkaka wanu musanayambe kumwa, ndipo werengani mankhwala omwe akugwiritsidwa ntchito kuti mupeze kashiamu yochuluka yomwe mungapeze muzomwe mulibe mkaka.
Zakudya zina zopanda mkaka zili ndi calcium, ndipo ambiri amakhulupirira kuti n'zosavuta kufanana ndi zakudya za calcium pa zakudya zokhazo. Izi ndizotheka, popeza pali zakudya zambiri zoti musankhe, koma mudzakhala kudya zakudya zina.
Ndipo, kumbukirani, ngati mukulimbana ndi mwana yemwe ali ndi mkaka, mungakakamize kuti adye zina mwa zakudya zopanda mkaka za calcium.
Pano pali mndandanda wa zakudya zopangidwa ndi kashiamu zopanda mkaka komanso kuchuluka kwa ndalama zomwe muyenera kudya kuti mufanane ndi kashiamu ya mkaka wamkaka wa ng'ombe (kumbukirani kuti mukufunikira makaka oposa atatu a mkaka wa ng'ombe). tsiku kuti mutengere kalisiyamu yanu tsiku lililonse).
Kodi Ndimadya Nthawi Yanji Kuti Ndizigwirizana Ndi Mkaka wa Mkaka?
Chakudya | Chiwerengero chofanana ndi 300 mg calcium |
Madzi a lalanje otetezedwa ndi calcium | 1 chikho |
Sardini, zamzitini mu mafuta | 3 ma ounces |
Tofu, olimba, opangidwa ndi calcium sulphate | ½ chikho |
Salimoni, zamzitini | 3 ma ounces |
Tofu, yofewa, yopangidwa ndi calcium sulfate | 1 chikho |
Mpiru watsopano umabzala | Makapu 1 ½ |
Fresh kale | Makapu 1 ½ |
Bok Choy | Makapu 4 |
Mkate Woyera | Magawo 4 |
Burokoli | Makapu 7 ½ |
Okra | Makapu 4 |
Hummus | Makapu 2 ½ |
Nyemba za Pinto, zamzitini | Makapu 3 |
Mbeu za Sesame | Supuni 4 |
Blackstrap molasses | Supuni 2 |
Mawu ochokera
Zimakhala zovuta kwa ana ndi akulu omwe sangathe kudya mkaka kuti athe kupeza calcium yokwanira. Pokhapokha mutadya tofu zambiri tsiku lililonse kapena mukatumikira nsomba zamzitini kuti mudye madzulo madzulo, mumakhala ovuta kuti mukwaniritse zofunikira zanu za tsiku ndi tsiku.
Ngati mukuda nkhaŵa kuti mwana wanu kapena mkaka wanu wodwala mkaka mwina sangapezeke ndi calcium yokwanira kuchokera ku chakudya, funsani ndi katswiri wamagulu amene angathandize pulogalamu ya chakudya yomwe ingakwaniritse zosowa zanu zapadera. Mungafunike kulankhula ndi adokotala kapena adokotala za kutenga katsulo kashiamu. Mankhwala a multivitamine ndi amchere ambiri alibe kashiamu wambiri, choncho pulogalamu ya calcium yokhazikika kapena calcium + vitamini D chew ingafunike.
> Chitsime:
> Ma Institutes of Health Office of Food Supplements. Calcium - Mapepala Owona Othandiza Odwala. March 2, 2017.