Pākuʻi kalipuna

ʻO wai ka mea pono e lawe i nā kākoʻo CALCIUM?

He mea nui ka aila no ke kino o ke kanaka. Kōkua ia i ke kūkulu a pale i kou mau niho a me nā iwi. ʻO ka loaʻa ʻana o ka calcium i lawa i kou wā e hiki ke kōkua i ka pale ʻana i ka osteoporosis.

Loaʻa ka hapanui o ka poʻe i ka calcium i kā lākou papaʻai maʻamau. ʻO nā mea ʻai waiū, nā lau lau ʻōmaʻomaʻo, a me nā mea paʻa i ka pā paʻakai i nā kiʻekiʻe o ka calcium. ʻO kahi laʻana, 1 cup (237 ml) o ka waiū a i ʻole yogurt he 300 mg o ka puna pālolo. Pono paha nā wahine a me nā kāne makua i ke kalepona keu e pale aku i ko lākou iwi mai lahilahi (osteoporosis).

E haʻi aku kāu mea mālama ola inā pono ʻoe e lawe i ka calcium hou. ʻO ka hoʻoholo e lawe i ka calcium hou aʻe e kau ʻia ma ke kaulike ʻana i nā pono a me nā pilikia o ka hana ʻana pēlā.

NA ANOAI O NA KALAIAINA CALCIUM

Nā ʻano o ka kalipuna i:

• Kalepona kalapona. Loaʻa nā huahana antacid over-the-counter (OTC) i ka calcium carbonate. ʻAʻole kumukūʻai ke kumu kūʻai o kēia mau puna. Hāʻawi kēlā me kēia pila a chew paha i 200 mg a ʻoi paha o ka puna.
• Kālika citrate. ʻO kēia kahi ʻano pipiʻi ʻoi loa o ka puna. Hoʻokomo maikaʻi ʻia ia ma kahi ʻōpū nele a piha paha. ʻO nā kānaka me nā pae haʻahaʻa o ka ʻōpū o ka ʻōpū (kahi ʻano i maʻa mau i ka poʻe ma mua o 50 mau makahiki) e loaʻa i ka citrate calcium ʻoi aku ka maikaʻi ma mua o ka calcium carbonate.
• ʻO nā ʻano ʻē aʻe, e like me ka calcium gluconate, calcium lactate, calcium phosphate: Loaʻa ka hapa liʻiliʻi i ka nui o ka calcium ma mua o ka carbonate a me nā citrate a hāʻawi ʻole i nā mea maikaʻi.

Ke koho ʻana i kahi waihona calcium:

• E nānā i ka huaʻōlelo "hoʻomaʻemaʻe" a i ʻole ka hōʻailona United States Pharmacopeia (USP) ma ka lepili.
• Hōʻalo i nā huahana i hana ʻia mai ka iwi ʻōpihi i hoʻomaʻemaʻe ʻole ʻia, ka ʻai ʻana o ka iwi, a i ʻole ka dolomite ʻaʻohe ona hōʻailona USP. He pae kiʻekiʻe paha ko lākou a i ʻole nā ​​metala ʻona ʻē aʻe.

KA HELE ANA I KA CALCIUM EXTRA

E hāhai i nā ʻōlelo aʻoaʻo a kāu mea hāʻawi e pili ana i ka nui o ke kalima e pono ai.

E hoʻonui mālie i ka hopena o kāu kōpona calcium. E ʻōlelo paha kāu mea hoʻolako e hoʻomaka ʻoe me 500 mg i kēlā me kēia lā no hoʻokahi pule, a laila hoʻohui hou aʻe i ka manawa.

E hoʻāʻo e hohola i ka keu calcium e lawe ʻoe i ka lā. Mai lawe ʻoi aku ma mua o 500 mg i ka manawa. Lawe ka calcium i ka lā holoʻokoʻa e:

• E ʻae i ka nui o ka calcium e lawe i loko
• E ʻoki i nā hopena ʻē aʻe e like me ka ʻaukā, bloating, a me ka constipation

Pono ka huina nui o nā mākua calcium i kēlā me kēia lā mai ka meaʻai a me nā mea hoʻopiha calcium.

• 19 a 50 mau makahiki: 1,000 mg / lā
• 51 i 70 makahiki: Men - 1,000 mg / lā; Nā wahine - 1,200 mg / lā
• 71 mau makahiki a ʻoi aku: 1,200 mg / lā

Pono ke kino i ka wikamina D e kōkua e omo i ka puna. Hiki iā ʻoe ke kiʻi i ka wikamina D mai ka lā i kou ʻili a mai kāu papaʻai. E noi i kāu mea lawelawe inā pono ʻoe e lawe i kahi huaora D supplement. Loaʻa kekahi mau ʻano o nā mea hoʻopihapiha calcium i ka lāʻau D.

Nā ʻaoʻao a me ka palekana

Mai lawe i nā mea i koi ʻia i ka nui o ka punaika me ka ʻole o ka mea lawelawe.

E hoʻāʻo i ka mea aʻe inā loaʻa nā hopena ʻē aʻe mai ka lawe ʻana i ka calcium hou:

• E inu hou i nā wai.
• ʻAi i nā meaʻai fiber kiʻekiʻe.
• E kuapo i kekahi ʻano kalima inā ʻaʻole kōkua nā loli.

E haʻi mau i kāu mea hoʻolako a me ka kauka inā ʻoe e lawe i ka calcium hou. Hiki i nā mea hoʻopiha kalipona ke hoʻololi i ke ala e lawe ai i kou kino i kekahi mau lāʻau. Hoʻopili kēia i kekahi ʻano antibiotic a me nā pila hao.

E makaʻala i kēia mau mea:

• Lawe ka keu calcium i kahi manawa lōʻihi e hāpai ai i ka makaʻu o nā pōhaku hakuʻala i kekahi poʻe.
• Hiki i ka nui o ka calcium ke pale i ke kino mai ke komo ʻana i ka hao, zinc, magnesium, a me ka phosphore.
• Loaʻa i nā Antacids nā mea like e like me ka sodium, aluminika, a me ke kō. E noi i kāu mea hāʻawi inā maikaʻi nā antacids e hoʻohana ʻoe ma ke ʻano he kumukanawai kalima.

ʻO Cosman F, de Beur SJ, LeBoff MS, et al. ʻO ke alakaʻi a ka mea lapaʻau i ka pale a me ka mālama ʻana i ka osteoporosis. ʻO Osteoporos Int. 2014; 25 (10): 2359-2381. PMID: 25182228 www.ncbi.nlm.nih.gov/pubmed/25182228.

ʻO NIH Osteoporosis a me nā pūnaewele e pili ana i nā iwi i pili pūnaewele National Resource Center. Kalipuna a me ka wikamina D: mea nui i kēlā me kēia makahiki. www.bones.nih.gov/health-info/bone/bone-health/nutrition/calcium-and-vitamin-d-important-every-age. Hoʻohou ʻOkakopa 2018. Loaʻa iā Pepeluali 26, 2019.

ʻO ka Pūʻali Hana Hana Hana US, Grossman DC, Curry SJ, 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: ka ʻōlelo aʻoaʻo a ka US Preventive Services Task Force. JAMA. 2018; 319 (15): 1592-1599. PMID: 29677309 www.ncbi.nlm.nih.gov/pubmed/29677309.

ʻO Weber TJ. Osteoporosis. I: Goldman L, Schafer AI, eds. ʻO ka lāʻau lapaʻau Goldman-Cecil. 25th hua. Piladelapia, PA: Elsevier Saunders; 2016: chap 243.