Kalipuna i ka papaʻai

ʻO ka kalipuna ka mineral nui loa i loaʻa i ke kino o ke kanaka. Aia nā niho a me nā iwi i ka nui o ka puna. Loaʻa i nā pūnaewele nerve, nāʻaʻaʻa o ke kino, ke koko, a me nā wai o ke kino i ke koena o ka calcium.

ʻO ka puna kekahi o nā minela nui loa no ke kino o ke kanaka. Kōkua ia e hana a mālama i nā niho a me nā iwi olakino. ʻO kahi pae pono o ka calcium i loko o ke kino ma mua o ke ola holoʻokoʻa hiki ke pale aku i ka osteoporosis.

Kōkua ka kalipuna i kou kino me:

• Ke kūkulu ʻana i nā iwi ikaika a me nā niho
• Pili koko
• Ke hoʻouna nei a loaʻa nā hōʻailona nerve
• Hoʻopili a hoʻomaha i nāʻiʻo
• Ke hoʻokuʻu nei i nā homone a me nā kemika ʻē aʻe
• Ke mālama nei i kahi puʻuwai puʻuwai maʻamau

Nā huahana CALCIUM A ME DAIRY

Nui nā meaʻai i ka calcium, akā ʻo nā huahana waiū ka waiwai maikaʻi loa. ʻO ka waiū a me nā mea hana waiū e like me ka yogurt, nā paʻi waiū, a me ka waiū waiū i loko o kahi ʻano o ka puna a hiki i kou kino ke komo maʻalahi.

Paipai ʻia ka waiū holoʻokoʻa (4% momona) no nā keiki mai ka makahiki 1 a hiki i ka 2. ʻO ka hapa nui o nā mākua a me nā keiki ma mua o 2 mau makahiki e inu i ka momona momona (2% a i ʻole 1%) i ka waiū a i ʻole ka waiū skim a me nā huahana hana waiū ʻē aʻe. ʻO ka lawe ʻana i ka momona ʻaʻole e hoʻohaʻahaʻa i ka nui o ka puna i loko o kahi huahana waiū.

• ʻO Yogurt, ka hapanui o nā waiūpaʻa, a me nā waiū waiū nā kumuwaiwai maikaʻi loa o ka momona a hele mai i nā mana momona a momona ʻole.
• ʻO ka waiū kekahi kumu waiwai maikaʻi o ka phosphore a me ka magnesium, kahi e kōkua ai i ke kino e omo a hoʻohana i ka puna.
• Pono ka Vitamin D e kōkua i kou kino e hoʻohana i ka puna. Hoʻoikaika ʻia ka waiū me ka wikamina D no kēia kumu.

NA KUMU O CALCIUM

ʻO nā kumuwaiwai ʻē aʻe i hiki ke kōkua i ke kō ʻana i kāu mau pono o ke kinona.

• ʻO nā lau lau ʻōmaʻomaʻo e like me broccoli, collards, kale, mustard greens, turnip greens, a me bok choy a i ʻole kāpeti Kina.
• Hiki i nā salemona a me nā sardine ke kī me nā iwi palupalu
• ʻO nāʻalemona, nā hua kukui Brazil, nā hua pua pua, tahini, a me nā pī maloʻo
• Mele ʻeleʻele

Hoʻohui pinepine ʻia ka puna i nā huahana meaʻai. Hoʻopili kēia i nā meaʻai e like me ka wai ʻalani, ka waiū soy, tofu, nā cereal i mākaukau e ʻai, a me nā berena. He kumu maikaʻi loa kēia o ka calcium no ka poʻe ʻai ʻole i ka nui o nā huahana waiū.

Nā ala e ʻike pono ai i lawa ka calcium i kāu papaʻai.

• Kuke i nā meaʻai i kahi wai liʻiliʻi no ka manawa pōkole loa e mālama i ka nui o ka calcium i nā meaʻai āu e ʻai ai. (ʻO kēia ka mahu ʻana a i ʻole ka palai ʻana e kuke ma kahi o ka ʻai i hoʻolapalapa ʻia.)
• E akahele e pili ana i nā meaʻai ʻē aʻe āu e ʻai ai me nā meaʻai momona. Hiki i nā olonā, e like me ka bran palaoa, a me nā meaʻai me ka waikawa oxalic (spinach a me rhubarb) ke hoʻopaʻa me ka calcium a pale iā ia mai ke komo ʻana i loko. ʻO kēia ke kumu i manaʻo ʻole ʻia ai nā lau ʻōmaʻomaʻo i kumuwaiwai kūpono na lākou iho, no ka mea ʻaʻole hiki i kou kino ke hoʻohana i ka hapa nui o ka puna i loaʻa iā lākou. Pono ka poʻe ma ka papaʻai vegan e hoʻopili pū i nā huahana soy a me nā huahana paʻa i mea e lawa ai ka puna.

OLELO HOAKAKA

ʻIke ʻia ke kalima i nā kōkua multivitamin-mineral he nui. Hoʻololi ka nui, kaukaʻi ʻia i ka waihona. Loaʻa i nā mea hoʻopiliʻai wale ke kalima, a i ʻole ke kalipona me nā meaʻai ʻē aʻe e like me ka wikamina D. E hōʻoia i ka lepili ma ka panel Supplement Facts o ka pūʻolo e hoʻoholo i ka nui o ka calcium i loko o ka waihona. ʻOi aku ka maikaʻi o ka lawe ʻana o ka calcium i ka manawa i lawe ʻia i ka nui o 500 mg i kēlā me kēia manawa.

ʻElua mau ʻano i loaʻa i ka pāhaina Diary hoʻohui ʻia me ka calcium citrate a me ka calcium carbonate.

• ʻO ka calcium citrate ka ʻano pipiʻi o ke kumukanawai. Lawe maikaʻi ʻia ia e ke kino ma kahi ʻōpū piha a hakahaka paha.
• ʻOi aku ka liʻiliʻi o ke kumukūʻai ʻo Calcium carbonate. Hoʻomoʻa maikaʻi ʻia e ke kino inā lawe ʻia me ka meaʻai. Loaʻa ke kalepona kalapona i nā huahana antacid over-the-counter e like me Rolaids a i ʻole Tums. Hāʻawi pinepine kēlā me kēia chew a pill paha i 200 a 400 mg o ka puna. E hōʻoia i ka lepili no ka nui kikoʻī.

ʻO nā ʻano ʻē aʻe o ka calcium i loko o nā mea hoʻopihapiha a me nā meaʻai e komo pū ana me ka calcium lactate, calcium gluconate, a me ka calcium phosphate.

ʻO ka hoʻonui ʻia o ka calcium no kahi manawa kaupalena ʻaʻole ia e hana maʻamau i nā hopena ʻaoʻao. Eia nō naʻe, ʻo ka loaʻa ʻana o ka nui o ke kalima ma luna o kahi manawa lōʻihi e hāpai ana i ka pōpilikia no nā pōhaku konohiki i kekahi poʻe.

ʻO ka poʻe i loaʻa ʻole ka lawa o ka calcium ma kahi o ka manawa lōʻihi hiki ke hoʻomohala i ka osteoporosis (ka lahilahi o nā iwi iwi a me ka nalo ʻana o ka iwi iwi i ka manawa). Hiki pū kekahi mau maʻi ʻē aʻe.

Pilikia ka poʻe me ka hoʻomanawanui ʻole ʻana i ka lactose i ka ʻai ʻana i ka lactose, ke kō i ka waiū. Loaʻa nā huahana over-the-counter i mea e maʻalahi ai ka hoʻowalewale ʻana i ka lactose. Hiki iā ʻoe ke kūʻai aku i ka waiū waiū lactose ma ka nui o nā hale kūʻai. ʻO ka hapanui o ka poʻe i ʻeha ʻole i ka lactose-intolerance koʻikoʻi hiki ke ʻānai i nā ʻaka paʻakikī a me ka yogurt.

E haʻi i kāu mea mālama ola e pili ana i nā mea hoʻopili a me nā lāʻau e lawe ai. Hiki i kāu mea hoʻolako ke haʻi iā ʻoe inā pili a hoʻopili paha kēlā mau mea hoʻopihapihaʻai me kāu kuhikuhi a i ʻole nā ​​lāʻau lapaʻau over-the-counter. Hoʻohui ʻia, hoʻopilikia paha kekahi mau lāʻau i ka lawe ʻana o kou kino i ka puna.

ʻO ke kumuwaiwai punahele i makemake ʻia o ka calcium ka meaʻai momona e like me nā huahana waiū. Pono kekahi poʻe e lawe i kahi kōpena calcium. Ehia mau puna e pono ai e pili i kou makahiki a me ka wahine. ʻO nā kumu ʻē aʻe, e like me ka hāpai ʻana a me nā maʻi, he mea nui kekahi.

Hāʻawi ʻia nā ʻōlelo aʻoaʻo no ka kalipuna, a me nā meaola ʻē aʻe, i ka Dietary Reference Intakes (DRIs) i hoʻomohala ʻia e ka Papa Meaʻai a Meaʻai Nūhou ma ka Institute of Medicine. ʻO DRI kahi manawa no kahi papa kuhikuhi o nā lawe i hoʻohana ʻia e hoʻolālā a loiloi i nā ʻai momona a ka poʻe olakino. ʻO kēia mau waiwai, ʻokoʻa i ka makahiki a me ka moekolohe, me:

• Ka Papa Kuhikuhina Meaʻai (RDA): ʻO ka awelika o ka pae o ka ʻai i lawa i kēlā me kēia lā e lawa i nā pono kūpono o nā mea āpau (97% a 98%) mau kānaka olakino. ʻO kahi RDA kahi pae lawe e pili ana i nā hōʻike ʻepekema noiʻi.
• Loaʻa kūpono (AI): Hoʻokumu ʻia kēia pae inā ʻaʻole lawa nā hōʻike ʻepekema noiʻi e hoʻomohala i kahi RDA. Hoʻonohonoho ʻia ia i kahi pae i manaʻo ʻia e hōʻoia i ka lawa pono o ka meaʻai.

ʻO ke kumuwaiwai punahele i makemake ʻia o ka calcium ka meaʻai momona e like me nā huahana waiū. Pono kekahi poʻe e lawe i kahi kōpena calcium inā ʻaʻole lawa ka calcium mai nā meaʻai a lākou e ʻai ai.

Nā pēpē (AI):

• 0 i 6 mau mahina: 200 milligrams i kēlā me kēia lā (mg / lā)
• 7 a 12 mau mahina: 260 mg / lā

Nā keiki a me nā ʻōpio (RDA):

• Nā makahiki 1 a 3: 700 mg / lā
• Nā makahiki 4 a 8: 1,000 mg / lā
• Nā makahiki 9 a 18: 1,300 mg / lā

Nā mākua (RDA):

• Nā makahiki 19 a 50: 1,000 mg / lā
• Nā makahiki 50 a 70: Men - 1,000 mg / lā; Nā wahine - 1,200 mg / lā
• Ma mua o nā makahiki 71: 1,200 mg / lā

Hāpai a me ka hānai ʻana (RDA):

• Nā makahiki 14 a 18: 1,300 mg / lā
• Nā makahiki 19 a 50: 1,000 mg / lā

Hiki i 2,500 a 3,000 mg i ka lā o ka calcium mai nā kumuwaiwai a me nā mea hoʻopihapiha ke pale ʻia no nā keiki a me nā ʻōpio, a he palekana ʻo 2,000 a 2,500 mg i ka lā no nā mākua.

Hiki i ka papa inoa aʻe ke kōkua iā ʻoe e hoʻoholo i ka nui o ka calcium e loaʻa mai ana i nā meaʻai.

• 8-auneke (240 milliliter) aniani o ka waiū = 300 mg o ka puna
• 8 auneke (240 milliliter) kīʻaha o ka waiū soy-fortified = = 300 mg calcium
• 1.5 auneke (42 gram) o ka tī = 300 mg o ka puna
• 6 auneke (168 gram) o ka yogurt = 300 mg o ka puna
• 3 auneke (84 gram) o nā sardine me nā iwi = 300 mg o ka puna
• ½ kīʻaha (82 gram) o nā greens turnip kuke = 100 mg o ka calcium
• ¼ kīʻaha (23 gram) o nā ʻalemona = 100 mg o ka puna
• 1 kīʻaha (70 gram) o ka bok choy = 74 mg o ka puna

Pono ʻia ka wikamina D e kōkua i ke kino e omo i ka puna. Ke koho ʻana i kahi waihona kalima, e nānā i hoʻokahi me ka lāʻau D.

Meaʻai - calcium

• Ka pōmaikaʻi pākana
• Kumu Kalipona

Ke KeʻenaʻOihana Lapaʻau, Papa Meaʻai a me Nutr. Nā ʻai kuhikuhi papaʻai no ka pōhaku a me ka wikamina D. Hale Paʻi Kula ʻAilana. Wakinekona, DC. 2011. PMID: 21796828 www.ncbi.nlm.nih.gov/pubmed/21796828.

ʻO Mason JB. ʻO nā wikamina, nā minela ukali, a me nā micronutrients ʻē aʻe. I: Goldman L, Schafer AI, eds. ʻO ka lāʻau lapaʻau Goldman-Cecil. 25th hua. Piladelapia, PA: Elsevier Saunders; 2016: chap 218.

Nā Kula Nui o ke Aupuni. Pepa ʻoi puke hoʻopihapihaʻai: calcium. ods.od.nih.gov/factsheets/Calcium-HealthProfessional/. Hoʻohou i Kepakemapa 26, 2018. Loaʻa iā ʻApelila 10, 2019.

ʻO National Osteoporosis Foundation. ʻO ke alakaʻi a ka mea lapaʻau i ka pale a me ka mālama ʻana i ka osteoporosis. 2014. Helu, Mana 1. www.bonesource.org/clinical-guidelines. Hoʻohou ʻia ʻApelila 1, 2014. Loaʻa iā ʻApelila 10, 2019.

ʻO Salwen MJ. Nā wikamina a me nā kumuwaiwai kuhi. I: McPherson RA, Pincus MR, hua. ʻO kā Henry's Clinical Diagnosis a me Management e nā Laboratory Methods. 23rd Ed. St Louis, MO: Elsevier; 2017: chap 26.

Ke Keʻena mahiʻai ʻo US. Central Food Data fdc.nal.usda.gov/index.html. Loaʻa iā ʻApelila 10, 2019.