Vanhu pavanofunga nezve calcium, vangangofungidzira girazi guru remukaka. Kunyange zvazvo mukaka uri sosi yakanaka ye calcium, yogati, tofu, hove dzemumagaba, uye mukaka wezvirimwa wakasimbiswa une calcium yakawandawo. Zvinoshamisa kuti kunyange miriwo yakasvibira ine mashizha nebroccoli zvine calcium shoma mukudya kwavo. Zvisinei, kana usingawani chikafu ichi chakakwana, chiremba wako anogona kukurudzira calcium supplements kuti igutse zvaunoda zuva nezuva uye kuchengetedza hutano hwemapfupa.
Sekureva kwaKristen Hruszak, nyanzvi yezvekudya yakanyoreswa uye muvambi weNutrition for Seniors, kudya calcium yakakwana zuva nezuva hakungosimbisi mapfupa nemazino chete asiwo kunoita basa guru mukugwamba kweropa, kusimba kwetsandanyama, kudzora kurova kwemoyo, uye kushanda kwetsinga. Anotsanangura kuti calcium yakawanda inochengetwa mumapfupa, uye muviri unogara uchishandisa uye uchizadza calcium mudura rayo kuti utsigire mabasa aya akakosha uye kuchengetedza kuenzana. Nerombo rakanaka, unogona kubatsira kuzadza calcium mudura rako nekugadzirisa kudya kwako uye kutora calcium supplements. Zvisinei, nguva yekuwedzera calcium supplements yako yakakosha kuti ubudirire zvakanyanya. Ramba uchiverenga kuti udzidze maitiro ekuwedzera kunwa calcium supplements.
Sezvatinokura, kugona kwemuviri wedu kupinza calcium kunopera zvishoma nezvishoma. Grushak anotsanangura kuti kupinza calcium mudumbu kunonyanya kuenderana nekuvapo kwevhitamini D inoshanda, calcitriol. Itsvo dzinoita basa rakakosha mukushandura vhitamini D kuita calcitriol. Zvisinei, nekukura, kushanda kwekushanduka kweitsvo kunogona kudzikira, zvichikonzera kudzikira kwe calcium uye njodzi yakawedzera yekurasikirwa nemapfupa. Nokudaro, vakuru vanofanirwa kudya calcium yakawanda kupfuura mamwe mapoka evakuru kudzivirira kushomeka kwecalcium uye kuchengetedza hutano hwemapfupa.
Panguva yekuenda kumwedzi, huwandu hweestrogen hunodzikira, zvichikanganisa hutano hwemapfupa. Estrogen inoita basa rakakosha mukuchengetedza huwandu hwemapfupa nesimba nekukurudzira kunyudzwa kwecalcium, kuumbwa kwemapfupa, uye kudzivirira kusvetwa kwemapfupa. Kudzikira kwehuwandu hweestrogen kunogona kukonzera kurasikirwa nemapfupa uye kuwedzera njodzi ye osteoporosis. Kana uri pedyo nekuguma kwemwedzi kana kusvika panguva yekuguma kwemwedzi, iva nechokwadi chekuti uri kuwana calcium yakakwana kubva mukudya kwako.
Mhando dzakasiyana-siyana dzecalcium supplements dziri mumhando dzakasiyana-siyana dziripo muzvitoro. Dzakanyanya kuwanikwa dzinosanganisira calcium carbonate, calcium citrate, calcium gluconate, uye calcium lactate. Khrushchak anoti pane idzi sarudzo, calcium citrate, calcium lactate, uye calcium gluconate zvinonyudzwa zviri nyore uye zviri nani kutsungirira kupfuura calcium carbonate.
Kutora mishonga yecalcium pamwe chete nechikafu kunogona kukanganisa kupinza kwayo uye kushanda kwayo. Khrushak anoti calcium citrate, calcium lactate, uye calcium gluconate zvinonyudzwa zviri nyore chero nguva yezuva uye zvinogona kutorwa mudumbu risina chinhu kana nekudya. Kune rumwe rutivi, kana ukatora calcium carbonate, inofanira kutorwa nekudya kana nekukurumidza mushure mekudya kuti iwedzere kunyudzwa. Izvi zvinogonawo kuderedza mukana wemigumisiro yemudumbu yakadai sekuzvimba, flatulence, kana kuvimbiwa.
Zvisinei, rudzi rwechikafu chinodyiwa runogonawo kukanganisa kunyudzwa kwecalcium. Semuenzaniso, maphytates, makemikari emiti anowanikwa mu bran, nzungu, zviyo zvese, bhinzi dzakaomeswa, nembeu, zvinogona kubatana necalcium, zvichikanganisa kunyudzwa kwayo, anotsanangura Hrushak. Saizvozvowo, maoxalates, anowanikwa mu rhubarb, sipinachi, nzungu, netii, anogona kuva nemigumisiro yakafanana. Kunyika bhinzi dzakaomeswa nekubika chikafu ichi kunogona kuderedza migumisiro yadzo—kana kutora calcium supplements zvakasiyana nechikafu chakapfuma mune izvi zvinoshandiswa.
Mimwe mishonga inogona kukanganisawo kunyudzwa kwecalcium mumuviri. Kunyanya, maglucocorticoids akadai seprednisone anogona kuderedza kunyudzwa kwecalcium mumuviri. Hrushak anoti kuti munhu anyudzwe zvakanaka mumuviri, zvinokurudzirwa kuti atore mishonga yecalcium maawa maviri kusvika mana asisiri kushandisa mishonga iyi. Mimwe mishonga inogona kukanganisa calcium inosanganisira lithium, quinolone antibiotics, dolutegravir, uye levothyroxine. Kana ukatora mishonga yecalcium uye chero ipi zvayo yemishonga yataurwa pamusoro apa, bvunza chiremba wako kuti aone kana calcium yako muropa ichifanira kuongororwa.
Kuti zvibudirire zvakanyanya, mishonga yecalcium inowedzerwa inotorwa zvakanaka nevhitamini D, magnesium, uye vhitamini K. Kubatana kwakasimba pakati pevhitamini D necalcium kunozivikanwa zvikuru—vakafanana nenyeredzi dzefirimu remabhonzo akasimba. Magnesium inobatsira zvikuru, ichibatsira kumutsa vhitamini D. Vitamin K, iyo inoita basa rakakosha, haifanirwe kufuratirwawo. Vitamin K (kunyanya vhitamini K2) inoita kuti mapuroteni anodiwa kuti mapfupa arambe achicherwa. Maitiro aya anobatsirawo kudzivirira vascular calcification, iyo yakabatana zvakanyanya nechirwere chemwoyo. Kudya zvakakwana vhitamini D, magnesium, vhitamini K, uye calcium kunogona kuvandudza hutano hwemapfupa uye kugara zvakanaka kwese.
Kuti calcium supplements iwedzere kunyudzwa, Grushak anokurudzira zvinotevera:
Usatore zvinopfuura 500-600 mg yecalcium supplements panguva imwe chete. Madosi madiki anonyudzwa zviri nyore. Rega maawa mana pakati pemadosi.
Kunyange zvazvo calcium citrate, calcium lactate, uye calcium gluconate zvichiwanzotorwa zvakanaka kungave zvichitorwa nechikafu kana pasina, kuzvitora nevhitamini D kune mamwe mabhenefiti. Izvi zvinodaro nekuti mafuta ari muchikafu anogona kuwedzera kutorwa kwevhitamini D. Mugumisiro wacho? Kutorwa kwecalcium kwakawedzerwa.
Paunenge uchitora mishonga yekuwedzera calcium, unofanira kudzivisa kudya zvine oxalic ne phytic acids yakawanda, pamwe ne caffeine yakawanda.
Kuti uwedzere kushanda kwecalcium supplements, funga nezvemuyero, chikafu chaunodya paunenge uchichitora, uye chero mimwe mishonga yauri kutora. Kunyange zvazvo calcium citrate, calcium lactate, uye calcium gluconate zvichigona kutorwa usina kudya kana nekudya, uye panguva dzakasiyana dzezuva, kuzvitora nekudya, kunyanya chikafu chakapfuma muvhitamini D, zvichaita kuti zvive nyore kushanda. Uyewo, iva nechokwadi chekuti uri kuwana magnesium yakakwana nevhitamini K kubva mukudya kwako. Kana ukatora calcium supplements, bvunza chiremba wako kuti akupe mazano anoenderana nezvinodiwa pahutano hwako.
Nguva yekutumira: Zvita-31-2025