Calcium uye Vitamin D zviko zvinokosha zvinoita kuti utano huve hwakakosha. Pasina kukwana calcium uye Vitamin D, muviri haugoni kuchengetedza hutano hwakanaka uye hutano, uye vanhu vasina mitezo yakakwana vanogona kuve nematambudziko emapfupa kusanganisira osteoporosis uye kuputsika .
Izvi zvinotevera zvokudya zvinokurudzirwa zvekudya (RDA) ye calcium yakabudiswa ne National Academy of Sciences.
Kunyange zvazvo calcium uye Vitamin D hazvisi ivo chete zvinodiwa zvinovaka muviri wakanaka wemapfupa, izvo zvikamu zviviri zvakakosha, uye kazhinji vanhu havagoni kudya zvakakwana. Mashoko akanaka ndeokuti kunyange kana kudya kwako kusingagoni kupa calcium yakakwana, pane nzira dzokuwedzera nadzo kudya kwako. Vanhu vanofanira kuve nechokwadi kuti vari kutora calcium yakakwana mukudya kwavo, uye kana zvisina kudaro, kurukura nachiremba wavo kana chikafu chekudya kuti vanogona sei kuwedzera kudya kwavo.
Inorayirwa Daily Daily Calcium
Heano mazamu akakurudzirwa e calcium ayo vanhu vakasiyana vanofanira kudya zuva rega rega:
Vana
- Makore 1 kusvika ku3: 700 mg
- Makore 4 kusvika ku8: 1000 mg
Vakadzi
- Makore 9 kusvika ku18: 1300 mg
- Age 19 - 50 years: 1000 mg
- Kuzera Kwemakore makumi mashanu: 1200 mg
Vakadzi vane pamuviri
- Pakazosvika 19: 1300 mg
- Makore 19 nepamusoro: 1000 mg
Kubata Vakadzi
- Pakazosvika 19: 1300 mg
- Makore 19 nepamusoro: 1000 mg
Varume
- Makore 9 kusvika ku18: 1300 mg
- Makore 19 - 70 Makore: 1000 mg
- Pamakore makumi manomwe nemakore: 1200 mg
Aya mazano akabudiswa muna 2010 ne National Academy of Sciences.