Kalipuna a me nā iwi

Kōkua ke kalima mineral i kou mau mākala, nā aʻalolo, a me nā pūnaewele e hana maʻamau.

Pono i kou kino i ka calcium (a me ka phosphorus) e hana i nā iwi maikaʻi. ʻO nā iwi ka pūnaewele mālama nui o ka calcium i loko o ke kino.

ʻAʻole hiki i kou kino ke hana i ka puna. Loaʻa i ke kino ka calcium wale nō e pono ai ma o ka meaʻai āu e ʻai ai, a i ʻole mai nā mea hoʻohui. Inā ʻaʻole lawa ʻoe i ka puna i kāu papaʻai, a i ʻole ʻaʻole ʻoluʻolu kou kino i ka nui o ka puna, hiki i kou mau iwi ke nāwaliwali a ulu ʻole paha.

ʻO kou iwi (iwi) kahi mea ola. Hoʻonohonoho mau ʻia nā iwi me ka iwi kahiko e resorbed a kūkulu ʻia ka iwi hou. He 10 mau makahiki paha ka lōʻihi o ka iwi i loko o kou kino. ʻO ia ke kumu o ka nānā nui ʻana i ka olakino iwi he mea nui i nā mākua a ʻaʻole wale i nā keiki e ulu ana.

ʻO ka iwi iwi e pili ana i ka nui o ka calcium a me nā minelala ʻē aʻe i kahi ʻāpana o kou iwi. ʻOi aku ka kiʻekiʻe o ka iwi ma waena o nā makahiki 25 a me 35. E iho i lalo i kou wā ʻelemakule. Hiki i kēia ke hopena i nā iwi palupalu, nāwaliwali i hiki ke haki maʻalahi, ʻoiai me ka hāʻule ʻole a me nā ʻeha ʻē aʻe.

ʻOi aku ka maikaʻi ʻole o ka ʻōnaehana digestive i ka omo ʻana i ka calcium. Hoʻokomo ka hapa nui o ka poʻe i 15% a 20% wale nō o ka calcium a lākou e ʻai ai i kā lākou papaʻai. ʻO ka Vitamin D ka homa e kōkua ai i ka ʻōpū e omo i ka nui o ka puna.

Nui nā pilikia o ka poʻe mākua i ka maikaʻi o ke olakino iwi. ʻO ka lawe ʻana o ka calcium i ka meaʻai (waiū, tī, yogurt) haʻahaʻa. Haʻahaʻa nā pae Vitamin D a haʻahaʻa ka ʻōpū o ka calcium. I nā mākua he nui, pono i nā hōʻailona hormonal e lawe i kekahi calcium mai nā iwi i kēlā me kēia lā e mālama i nā pae o ke kōkō i maʻamau. Hāʻawi kēia i ka lilo o ka iwi.

Ma muli o kēia, ke ʻelemakule nei ʻoe, pono i kou kino i ka puna e mālama ai i kou mau iwi paʻa a ikaika. Paipai ka hapanui o ka poʻe loea ma ka liʻiliʻi he 1,200 milligrams o ka calcium a me 800 a i 1,000 mau hui honua o ka wikamina D i ka lā. Hiki i kāu kauka olakino ke koi i kahi mea hoʻopiha e hāʻawi iā ʻoe i ka puna a me ka huaola D āu e pono ai.

Kāhea kekahi mau ʻōlelo paipai i nā kiʻekiʻena ʻoi loa o ka wikamina D, akā manaʻo ka poʻe loea he nui ʻaʻole mālama ʻia nā kaha kiʻekiʻe o ka wikamina D no nā mea āpau. Hoʻohui ʻia, hiki i ka nui o ka calcium i loko o kāu papaʻai ke alakaʻi i nā pilikia olakino e like me ka constipation, nā pōhaku hakuʻala, a me nā hōʻino puʻupaʻa. Inā ʻoe e hopohopo e pili ana i ke olakino iwi, e noʻonoʻo pono e kūkākūkā me kāu mea lawelawe inā he koho kūpono nā calcium a me ka Vitamin D iā ʻoe.

ʻO ka poʻe i loaʻa i nā maʻi e pili ana i ka ʻōpū (maʻi ʻōpū, gastric bypass surgery), maʻi parathyroid gland, a i ʻole ke lawe nei i kekahi mau lāʻau e pono ai i nā ʻōlelo ʻokoʻa no ka hoʻoliʻiliʻi kalipuna a me ka wikamina D. E kamaʻilio i kāu mea hāʻawi inā ʻaʻole ʻoe e maopopo e pili ana i ka nui o ka calcium a me ka wikamina D e lawe ai.

E hāhai i ka papaʻai e hāʻawi ana i ka nui kūpono o ka calcium, wikamina D, a me ka protein. ʻAʻole e hoʻopau loa kēia mau meaola i ka nalo ʻana o ka iwi, akā e kōkua lākou i ka loaʻa ʻana o nā mea i kou kino e pono ai e kūkulu iwi. Hiki i ke koena kūpono a me ka hana ke pale i nā iwi a mālama iā lākou i ka ikaika. Pale pū ka pale ʻana i ka puhipaka i nā iwi a ikaika ka ikaika iā lākou.

ʻO nā meaʻai kalipuna kiʻekiʻe:

• Waiu
• Keiki
• Aikalima
• ʻO nā lau lau ʻōmaʻomaʻo Leafy, e like me ka spinach a me nā greens collard
• Salemona
• Sardine (me nā iwi)
• Tofu
• Yogurt

Ka ikaika iwi a me ka puna; Osteoporosis - kalipuna a me nā iwi; Osteopenia - kalipuna a me nā iwi; ʻO ka lahilahi iwi - calcium a me nā iwi; Ka liʻiliʻi o ka iwi haʻahaʻa - calcium a me nā iwi

• Kalipuna a me nā iwi

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ʻO ka Hana Hana Hana Preventative US, Grossman DC, Curry SJ, Owens DK, et al. ʻO ka Vitamin D, calcium, a i ʻole hoʻohui hoʻohui ʻia no ka pale mua ʻana i nā haki i nā mākua e noho ana i ke kaiāulu: US Preventive Services Task Force Recommended Statement. JAMA. 2018; 319 (15): 1592-1599 PMID: 29677309 pubmed.ncbi.nlm.nih.gov/29677309/.