Mankhwala a calcium ndi mchere waukulu , ndipo ndiwo mchere wochuluka kwambiri m'thupi la munthu. Mankhwala ambiri a kashiamu amasungidwa m'mafupa, ndipo mano (pafupifupi 99 peresenti) ndipo ena onse ali m'magazi anu, minofu, ndi madzi owonjezera.
Calcium ndi yofunika kuti mafupa ndi mano azikhala bwino. Thupi lanu limaphwanya nthawi zonse ndi kumanganso mafupa anu kuti likhalebe olimba. Mukakhala aang'ono, thupi lanu limamanga calcium mwamsanga pamene ilo linachotsa mafupa, koma mukakula, thupi lanu limayambiranso kubwezeretsa calcium kuposa momwe imayikiranso, kotero muli pachiopsezo chachikulu chofooka ndi mafupa opunduka.
Calcium imathandizanso kwambiri kuti magazi asamawonongeke, kupwetekedwa kwa minofu, kutsekemera kwa mahomoni komanso kayendedwe kabwino ka mitsempha.
National Academy of Sciences, Engineering ndi Medicine, Health and Medicine Division yatsimikizira kuti zakudya zowonjezera (DRI) zowonjezera zakudya (calcium). Zimachokera ku zosowa za tsiku ndi tsiku za munthu wathanzi komanso zimasiyana ndi zaka komanso kugonana. Ngati muli ndi zovuta zachipatala, muyenera kuyankhula ndi wothandizira zaumoyo wanu zokhudzana ndi calcium.
Zolemba Zowonjezera Zakudya
Mibadwo 1 - 3: 700 milligrams pa tsiku
Mibadwo 4-8: 1,000 milligrams pa tsiku
Mibadwo 9-18: 1,300 milligrams pa tsiku
Amuna ali ndi zaka 19-70: 1,000 milligrams pa tsiku
Akazi a zaka za 19-50: 1,000 milligrams pa tsiku
Azimayi azaka 51 ndi kuposera: miligramu 1,200 pa tsiku
Amuna azaka 71 ndi kupitirira: miligramu 1,200 pa tsiku
Kulephera kwa Calcium Zizindikiro ndi Zizindikiro
Kulephera kwa kashiamu kwa nthawi yaitali kungayambitse osteopenia, yomwe imatayika kwambiri.
Osteopenia ingapitirize kufooka kwa matenda odwala matenda a m'mimba, matenda omwe mafupa amakhala ofooka ndi otupa. Ambiri akuluakulu amafunika kuchokera ku 1,000 milligrams 1,200 za kashiamu tsiku lililonse. Chofunikira chimenecho chikhoza kukumana mukamadya chakudya chokwanira chomwe chimaphatikizapo mkaka, nsomba za bony, masamba obiriwira, ndi zakudya za calcium.
Mwinamwake simudzawona zizindikiro zenizeni za kuchepa kwa calcium, kupatula ngati muli ndi hypocalcemia (low blood calcium), yomwe nthawi zambiri imakhala chifukwa cha thanzi kapena mankhwala ena ndi mankhwala. Zizindikiro za hypocalcemia zimaphatikizapo mitsempha ya mitsempha, yanyengerera, yoperewera ndi kukupiza pa zala, ndi mavuto ndi mtima wamtima. Zonsezi zingakhale zizindikiro za matenda ena, choncho ngati muli nawo, muyenera kuwona wothandizira zaumoyo wanu.
Kulephera kwa calcium kungatheke pamene simudya zakudya zokwanira zomwe zili ndi calcium kapena ngati mumadya mapuloteni ambiri ndi zakudya zowonjezera, zomwe zimapangitsa kuti thupi lanu lisasokoneze calcium. Ngati muli ndi vitamini D , thupi lanu limafuna vitamini D kuti adye ndi kugwiritsa ntchito calcium - ndicho chifukwa chake mkaka umakhala ndi mavitamini D. Komabe, vitamini D yanu imapangidwa mu thupi lanu pamene khungu lanu likuwoneka ndi dzuwa. Institute of Medicine imasonyeza kuti kudya tsiku ndi tsiku kwa 600 mpaka 800 Ma Unite Wadziko lonse a vitamini D pa tsiku.
Kutenga Zowonjezerapo za Kalisiamu
Mavitamini ambiri amathandizira kuti azitha kuteteza matenda a osteoporosis. Iwo amakhala otetezeka. Komabe, Institute of Medicine yatsimikiza kuti malire apamwamba amalephera kukhala 2 milligrams pa tsiku.
Kutenga ndalama zochulukirapo nthawi zonse kungayambitse matenda a hypercalcemia, mavuto a impso, ndipo amaletsa kuyamwa kwa mchere wina.
Ndikofunika kudziwa kuti kashiamu yowonjezereka ingagwirizane ndi mankhwala angapo, choncho funsani dokotala musanayambe kutenga calcium - kapena mankhwala enaake - ngati mukugwiritsanso ntchito mankhwala osokoneza bongo.
Zotsatira:
National Academy of Sciences, Engineering ndi Medicine, Health ndi Medicine Division. "Zolemba Zowonjezera Zakudya Zakudya ndi Machitidwe." Inapezeka pa March 25, 2016. http://www.nationalacademies.org/hmd/Activities/Nutrition/SummaryDRIs/DRI-Tables.aspx.
National Institutes of Health. Ofesi Zowonjezera Zakudya. "Chakudya Chakudya Chakudya: Kalisiamu." Inapezeka pa March 25, 2016. http://ods.od.nih.gov/factsheets/calcium/.