Calcium inokosha pamabasa akawanda emumuviri, kusanganisira kudzora kushaya mwoyo, kuitisa manzwiro emagunha, kusvitsa mahomoni ekuvhara ropa, kuvhara ropa, nekuvaka nekuchengetedza mapfupa ane utano. Calcium inonzi mineral inowanikwa muzvokudya zvakawanda. Kuwana zvakakwana zvemuviri uyu kunokosha nokuti muviri wemunhu haugone kuzviita. Kunyangwe iwe mushure mekunge iwe munhu mukuru, kudya kwakakwana kwe calcium kunokosha nokuti muviri unorasikirwa ne calcium zuva nezuva kuburikidza neganda, misumari, vhudzi, jira, urini, uye nyota.
Iyo yakarashika calcium inofanira kuchinjwa zuva nezuva kuburikidza nekudya. Kana zvisina kudaro, muviri unobvisa calcium kubva mumapfupa kuti uite mamwe mabasa, kuita kuti mapfupa ave asina simba uye angangodaro apedze nguva.
Nyanzvi dzinokurudzira kuti vanhu vakuru vanowana 1 000 kusvika 1,200 mg ye calcium zuva rimwe nerimwe. Kunyange zvazvo zvokudya zviri izvo zvakakosha, vazhinji vekuAmerica havakwanisi kuwana calcium yakakwana kubva pakudya. Zvokudya uye zvokudya zve-calcium-yakasimbiswa zvinogona kuwedzera mamwe calcium.
Elemental Calcium
Calcium iripo zvakasikwa chete pamwe chete nezvimwe zvinhu. Mamiriyoni akawanda akasiyana emashizha emakisiki anoshandiswa mukuwedzera, kusanganisira calcium carbonate, calcium phosphate, uye calcium citrate. Izvi zvinoumba zvakasiyana-siyana zve elemental calcium (iyo chaiyo ye calcium muwedzera). Zvakakosha kuverenga iyo mavara zvakanyatsotarisa kuti uone kuti chii chinonzi elemental calcium chiri mubatsiri uye kuti ingani madhirai kana mapiritsi angatora.
Kusarudza Calcium Supplement
Calcium zvinowedzera zvinowanikwa pasina mushonga muzvinyorwa zvakasiyana-siyana zvekugadzirira uye simba, izvo zvinogona kuita sarudzo imwe inogona kuvhiringidza ruzivo. Kazhinji, vanhu vanobvunza kuti calcium supplement vanofanira kuitora. Iyo yakanakisisa yekuwedzera ndeyoyo inosangana nezvido zvako, saka zvibvunze mibvunzo iyi:
- Mumuviri wangu unobvumira sei kuwedzera khalsiamu?
- Zvinokonzera chero migumisiro yechirwere here?
- Zvakanaka here?
- Ndingayeuka kutora calcium kakawanda sekukurudzirwa zuva rimwe nerimwe here?
- Iko mari yebhadharo rangu?
- Inowanikwa yakawanda here?
Sarudza calcium supplements neanozivikanwa mazita mazita. Tsvaga mavara ekuti nyika yakanatswa kana kuva ne USP (US Pharmacopeia) chiratidzo. Dzivisai calcium kubva kune vasina kufungidzirwa huster shells, bone bone, kana dolomite pasina chiratidzo che USP, nokuti inogona kunge ine marefu ekutungamirira kana zvimwe zvishongo zvinotyisa.
Kazhinji marita-brand name calcium anogadzirwa nyore nyore mumuviri. Kana iwe usinganyatsozivi nezvechigadzirwa chako, unogona kuziva kuti chinoputika zvakadini nekuchiisa mumvura shoma kwemaminitsi makumi matatu (kukurudzira dzimwe nguva). Kana isina kupera mukati mekanguva ino, zvichida haigoni kuparara mudumbu rako. Chewable uye liquid calcium inowedzera kuparara zvakanaka nokuti inoputsika vasati vapinda mudumbu.
Calcium, ingava kubva kune zvokudya kana kuwedzera, inogadzirirwa zvakanakisisa nemuviri kana inotorwa kazhinji pazuva mune mazana 500 kana pasi, asi kuitora zvose kamwechete kunopfuura kudarika kusatora zvachose. Calcium carbonate inoshandiswa zvakanakisisa kana inotorwa nechingwa. Calcium citrate inogona kutorwa chero nguva.
Kune vamwe vanhu, mamwe calcium supplement angakonzera migumisiro yechirwere, yakadai segesi kana kubatwa. Kana zviyero zvisinganzwisisiki (zvakadai sokuwedzera kuwedzerwa kwemvura uye mvura yakakura-fiber) usagadzirisa dambudziko racho, edza imwe nzira ye calcium. Uyezve, zvakakosha kuwedzera mukana wekubatsira kwako zvishoma nezvishoma: tora mamiriyoni 500 pazuva kwevhiki, uye zvishoma nezvishoma wedzisa mamwe calcium. Usatora zvakawanda kupfuura iyo yakakurudzirwa chiyero che calcium kunze kwechirwere chako chichigamuchirwa.
Calcium Interactions
Zvakakosha kutaura nachiremba kana kuti mhizimisi pamusoro pekukwanisa kuwirirana pakati pemishonga yako yepamusoro-uye-mishonga yemishonga, uye calcium supplements.
Semuenzaniso, calcium inopesana nesimbi inopinza (usatora calcium supplement panguva imwechete seyimbi inowedzera - kunze kwekuti calcium supplement is calcium citrate, kana kunze kwekuti simbi inowedzera inotorwa ne vitamin C ). Mishonga inotorwa pamunhu asina chinhu haifaniri kutorwa ne calcium supplements.
Combination Products
Calcium zvinowedzera zvinowanika mune zvakasiyana-siyana zvinowanikwa nemavhitamini nemimwe mineral. Calcium inowedzera inowanzosanganiswa ne vitamini D, iyo inofanirwa kuti iwane calcium. Zvisinei, calcium uye vitamini D hazvidi kutorwa pamwe chete uye / kana mukugadzirira kwakafanana kuitira kuti uwane muviri. Maminera akaita se magnesium uye phosphorus zvakare anokosha asi kazhinji anowanikwa kuburikidza nekudya kana multivitamines. Nyanzvi nyanzvi dzinokurudzira kuti michero inobva pakudya kwakakwana, uye ine ma multivitamini inoshandiswa kuwedzera kushaya simba kwekudya. Kuwana calcium yakakwana, kunyangwe kuburikidza nekudya kwako kana nekubatsira kwekuwedzera, kuchabatsira kuchengetedza utano hwemapfupa ako.
Mamiriro eCalcium uye Inflammatory
Calcium zvinowedzera zvinowanzoitwa kuti zvidzivirire osteoporosis . Izvi zvinonyanya kuitika kune vanhu vane rheumatoid arthritis nezvimwe zvinopesana nemhando yeArthritis . Kuwedzera pakuva pangozi yekuwedzera kwehutachiona, rheumatic chirwere chirwere chinogona kurapwa ne corticosteroids iyo inowedzerawo ngozi ye osteoporosis.
Kunobva:
Calcium uye Vitamin D: Zvakakosha paMarudzi ose. May 2015.
http://www.niams.nih.gov/Health_Info/Bone/Bone_Health/Nutrition/#c
Primer paRheumatic Diseases. Yegumi nemitatu edition. Springer. Peji 699. Calcium.