Kuziva kuwanda kwecalcium yekutora zvinoenderana nezera kunokutendera iwe kuunza ichi chicherwa mune chako chikafu nenzira yakakodzera kwazvo. Nekuti, kukosha kwecalcium kwehutano kunozivikanwa. Asi izvo zvisingafungidzirwe, nenzira yakajairika, ndizvo iyo mari yekutora padanho rega rehupenyu. Sezvo, izvo zvido zvakasiyana zvakanyanya uye kusaziva kunogona kukonzera kushomeka kwakakosha.
Calcium iri chicherwa chinodiwa pakuumbwa uye kuchengetedzwa kwemapfupa nemeno, uye inobatanidzwawo mumabasa mazhinji akakosha kwazvo. Senge tsinga kana tsandanyama. Huwandu hwecalcium hunofanirwa kutorwa hunosiyana zvichienderana nezera uye nhanho yatiri. Semuyenzaniso, mukadzi ane nhumbu anofanira kuwedzera kudya kwecalcium kusanganawo nezvinodiwa zvemberi mwana.
Ichi chicherwa chakakosha pakuumbwa kwemabhonzo, asi hachiregi kuve chakakosha kana uchinge wakura. Pane zvinopesana, huwandu hwecalcium hwakadyiwa hunofanira kuve hukuru, kubvira zvinodawo kuti mapfupa achengetedzwe zvakanaka uye nehunhu chaihwo. Kushomeka kwesimbi panguva dzinonetsa kunogona kukonzera zvirwere zvakaita se osteoporosis.
Yakawanda sei calcium yekutora
Ziva zvinokurudzirwa pahuwandu hwe calcio iyo inofanirwa kutorwa zvichienderana nezera, ichakubatsira kunyatso kuronga kudya kwako kuti uve nechokwadi chekudya kwakakodzera kwemaminera aya. Hongu, kunze kweizvozvo une vana kumba kana iwe uri muchikamu chinoda zvakawanda yecalcium, senge kubata pamuviri, kunwisa kana kuenda kumwedzi, kuve neiyi data kunokutendera iwe kuti ugadzire kudya kwakakodzera kune wese munhu mune imwe neimwe nyaya.
Kurudziro yeCalcium maererano nezera:
- Mune vacheche kusvika pamwedzi gumi neimwe: vacheche nevacheche kusvika pagore rekutanga, vanofanirwa kudya anenge 400 mg ye calcium pazuva. Kuyamwisa ndiko chikafu chine yakanakisa chikafu chakaumbwa. Saka mwana wako anozodyiswa zvakanaka achidya mukaka wemuzamu, kana mukaka, kana zvichidikanwa.
- Kubva pamwedzi mitanhatu kusvika pamakore matatu: mukukura kwakazara huwandu hwezuva nezuva hwecalcium inofanira kunge iri 500 mg.
- Pakati pemakore mana ne4: inofanirwa kuwedzerwa ne6 mg, ndiko kuti, vana vanofanirwa kutenderera 600 mg calcium.
- Kubva pamakore manomwe kusvika mapfumbamwe ekuberekwa: Wedzera huwandu hwakakurudzirwa zvishoma zvishoma, mune ino nyaya kusvika iwo 700 mg.
- Pakati pemakore gumi negumi nemasere: danho rakakosha kwazvo rekukura, kwaunofanirwa kupa mapfupa huwandu hwakakosha hwecalcium kuitira kuti ikure zvakanaka uye nesimba. Mune ino kesi iyo yakakurudzirwa huwandu i1300 mg ye calcium zuva rega rega.
- Kubva 19 kusvika 50: Munguva yehukuru, iyo yakakurudzirwa 1000 mg yecalcium inofanirwa kuvharwa zvakanaka zuva rega rega. Zvekuti mapfupa achengete kudzidziswa kwakanaka, kukura nehunhu uye usvike pakukura wakasimba uye unopikisa.
- Ivo vanopfuura makumi mashanu: Kubva pamakore makumi mashanu uye kwehupenyu hwese, yakanyanya kudyiwa calcium inokurudzirwa, chaizvo pakati pe1200 uye 1500 mg pazuva.
Hazvina kunyanya kuwanda kana kushoma, zvakawandisa hazvina kumbobvira zvakanaka
Calcium yakakosha zvikuru uye i99% yakanyatsoiswa mumapfupa nemeno. Nekudaro, kutora zvakawandisa izvi zvicherwa zvinogona kuenzana kana kutyisa kupfuura kushomeka kwazvo. Kunyanyisa kushandiswa kwecalcium kunogona kukonzera calcification mune tsinga, iyo inowedzera njodzi yehosha yemwoyo. Naizvozvo, zvinodikanwa kuti uwane chiyero uye usashandise zvinowedzera zvinoisa hutano panjodzi.
Munhu anotevera chikafu chakasiyana, chakaringana chine michero, miriwo, mazai, nyemba, mukaka uye zvigadzirwa, iwe unowana calcium yaunoda zuva rega rega kuchengetedza mapfupa ako akasimba uye akagwinya. Nekudaro, yeuka kuti mune mamwe matanho akadai sekuguma kuenda kumwedzi, kubata kana kuyamwisa, zvakakosha kuwedzera kudyiwa kwecalcium. Saka chichava chiremba uyo anonyora chinowedzerwa chinowedzerana nacho kusangana nezvinodiwa mune imwe neimwe nyaya.