Calcium supplement inowanikwa muUnited States neCanada nenzira dzakasiyana-siyana. Iko kune mavara mana e-calcium supplement anowanikwa kutenga. Inonyanya kushandiswa uye inobudirira calcium supplement is calcium carbonate uye calcium citrate. Mamwe maviri, calcium gluconate uye calcium lactate, ine zvishoma pasi elemental calcium haisi nyore nyore kufanana nemamwe marudzi.
Pano tinotsanangura zvaunogona kutarisira kubva kune imwe neimwe ye calcium supplement kuitira kuti iwe ugone kuita chisarudzo chakanaka.
Elemental Calcium
Haasi ose e calcium salts ane inenge yakafanana ye elemental calcium. Elemental calcium ndiyo yakawanda yekalikium inogadzirwa nemuviri, somuenzaniso, kune zvimwe elemental calcium mu calcium carbonate kupfuura mu calcium gluconate . Iva nechokwadi chekuti chinonzi calcium chigadzirwa chaunosarudza chinonyora chiyero che elemental calcium, pamwe ne calcium yakazara. Kana izwi rokuti "elemental calcium" risina kunyorwa, tsvaga imwe calcium supplement.
Calcium Carbonate
Calcium carbonate, inozivikanwawo se calcite, inonzi mineral kana munyu inoshandiswa kubatsira kudzivirira kurasikirwa kwemafu kunoitika mu osteoporosis. Calcium carbonate ndiyo inoshandiswa inoshandiswa mune dzakawanda dzeATC dzinotakura seTums . Calcium carbonate haina mari uye inouya mumahwendefa (kusanganisira chewable mahwendefa), capsules, uye mvura. Calcium carbonate ine 40% ye elemental calcium inoita kuti ive yakanyanya kukamiswa kwe calcium muwedzere fomu yepamusoro.
Izvi zvinowanzobatwa katatu kana mana pazuva. Chikudya chamambakwedza ndiyo nguva yakanakisisa yokutora calcium carbonate nokuti muviri unotora iyo zvakanakisisa kana uchitorwa nechepasi pesa kudya.
Calcium Citrate
Calcium citrate inodya pamwe chete ne calcium carbonate; zvisinei, zvinogona kunge zviri nani kune calcium supplement chisarudzo kuvanhu vane nhengo dzakaderera dzedumbu.
Miti yakasimbiswa yemichero inowanzo ine calcium citrate malate. Kunyange zvazvo calcium carbonate inobata zvakanakisisa kana inotorwa nechingwa, calcium citrate inoshanda zvakaenzana uye kana inotorwa kana pasina kudya. Mamwe marudzi e calcium anosanganisira calcium gluceptate, oral calcium gluconate, calcium lactate, uye calcium phosphate.
Kukosha kweMagnesium uye Vitamin D yeKubvumira
Paunenge uchishandisa calcium supplements, zvakakosha kuyeuka kuti magnesium uye vitamini D zvakakosha mukubatsira nekudyiwa kwe calcium kuitira kuti iwe uwane huwandu hwekubatsira kwako kuwedzera. Mune kisiamu yakawedzera inosanganisirawo vitamini D. Unogonawo kuwana calcium zvinowedzera zvinosanganisira zvose magnesium uye vitamini D pamwe chete. Imwe pfungwa yaunofanira kuita pamusoro pekunyanyisa ndeyekuti calcium inogona kudzivirira kunwa kubva kune mamwe mavitamini nemaminerari muzvokudya, saka inowanzotorwa pakati pekudya, kwemaawa maviri mushure mekudya kuti udzivise izvo zvakaipa zvakaipa.
Ndezvipi Zvakawandisa Calcium?
Kutora zvinopfuura 500 mg ye calcium pane imwe nguva hazvikurudzirwi. Ichi ndechokuti muviri wako haugone kuwana mamiriyoni 500 emashizha panguva imwechete. Kana iwe ukatora zvinopfuura 500 mg ye calcium zuva, ona kuti iwe unoparadzira doses rako kunze kwemazuva ezuva.
Taura nachiremba wako kana une mibvunzo pamusoro pehuwandu hwemazuva ose e calcium yaunofanira kutora.
Kunobva:
CDC Online. Chikafu Kwavose. Basics.
Calcium uye Vitamin D KweAtano Utano. Kusvika pari zvino. Dietary Supplement Fact Sheet. Office of Dietary Supplements - National Institutes of Health.