8 ʻIke wikiwiki e pili ana i ka kalipuna

Anter

• 1. Hoʻokani ke Kalepona i nā hana o kou kino
• 2. ʻAʻole hana kou kino i ka puna
• 3. Pono ʻoe i ka wikamina D e omo i ka puna
• 4. ʻOi aku ka nui o ka calcium no nā wahine
• 5. Pili ka nui i kau ʻia i kou mau makahiki
• 6. Hiki i ka nele o ka calcium ke alakaʻi i nā pilikia olakino ʻē aʻe
• 7. Hiki i nā mea hoʻopiha kalipuna ke kōkua iā ʻoe e loaʻa ka nui kūpono
• 8. Hiki i nā calcium ke loaʻa nā hopena maikaʻi ʻole
• ʻO ka lawe lawe ʻana

He waiwai nui ke kinikini i kou kino e pono ai no nā hana maʻamau. E heluhelu e aʻo hou e pili ana i kēia mineral a pehea ka nui āu e loaʻa ai.

1. Hoʻokani ke Kalepona i nā hana o kou kino

He mea nui ka Kalipona i nā hana nui o kou kino. Pono kou kino i ka calcium i mea e hoʻopuni ai i ke koko, neʻe i nā mākala, a hoʻokuʻu i nā homone. Kōkua pū ʻo Kalipona i ka lawe ʻana i nā leka mai kou lolo i nā ʻāpana ʻē aʻe o kou kino.

ʻO ka calcium kahi ʻāpana nui o ka olakino niho a me ka iwi pū kekahi. Hoʻoikaika ia i kou mau iwi a mānoanoa. Hiki iā ʻoe ke noʻonoʻo i kou mau iwi e like me ka reservoir calcium o kou kino. Inā ʻaʻole lawa ʻoe i ka calcium i kāu papaʻai, e lawe kou kino iā ia mai kou mau iwi.

2. ʻAʻole hana kou kino i ka puna

ʻAʻole hana kou kino i ka puna, no laila pono ʻoe e hilinaʻi i kāu papaʻai e loaʻa ai ka calcium e pono ai. ʻO nā meaʻai e kiʻekiʻe i ka calcium e komo pū:

• nā huahana waiū e like me ka waiū, ka tī, a me ka yogurt
• nā mea kanu ʻōmaʻomaʻo ʻōmaʻomaʻo e like me ka kale, spinach, a me broccoli
• pīni keʻokeʻo
• sardinia
• nā berena i hana paʻa ʻia me ka calcium, nā cereala, nā huahana soy, a me nā wai ʻalani

3. Pono ʻoe i ka wikamina D e omo i ka puna

Pono kou kino i ka wikamina D i mea e komo ai i ka puna. ʻO ia ka mea ʻaʻole ʻoe e pōmaikaʻi piha i ka papaʻai momona inā he haʻahaʻa ʻoe i ka lāʻau D.

Hiki iā ʻoe ke kiʻi i ka wikamina D mai kekahi mau meaʻai, e like me ka salemona, nā hua moa, a me kekahi mau ʻalalā. E like me ka puna, ʻo kekahi huahana huahana i hoʻohui ʻia ka huaola D iā lākou. ʻO kahi laʻana, ua hoʻohui pinepine ka waiū i ka wikamina D.

ʻO Sunshine kāu kumu waiwai ʻoi loa o ka huaola D. Kou ʻili ke hana maoli i ka huaora D ke hōʻike ʻia i ka lā. ʻO ka poʻe me ka ʻili ʻeleʻele e hana ʻole i ka huaola D, no laila pono paha nā mea hoʻopili e hōʻalo ai i ka hemahema.

4. ʻOi aku ka nui o ka calcium no nā wahine

Hōʻike kekahi mau noiʻi e hōʻoluʻolu ke kalima i nā ʻōuli o premenstrual Syndrome (PMS). Ua hoʻoholo kēia i ka loaʻa ʻana o ka haʻahaʻa o ka calcium i ka wahine a me ka PMS, a me nā pae serum haʻahaʻa.

5. Pili ka nui i kau ʻia i kou mau makahiki

Pehea ʻoe e ʻike ai inā lawa ʻoe i ka puna? Ua ʻōlelo ʻo National Institutes of Health (NIH) pono i nā mākua ke loaʻa iā 1000 mg i kēlā me kēia lā. No nā wahine ma luna o 50 a i ka wā o ka hāpai ʻana a me ka hānai ʻana i ka umauma, paipai ʻo NIH iā 1,200 mg i kēlā me kēia lā.

Hoʻokahi kīʻaha o ka skim, momona-momona, a waiū piha e pili ana i 300 mg o ka puna. E hōʻoia i ke alakaʻi kōkua o ka UCSF e ʻike ai i ka nui o ka calcium i nā meaʻai maʻamau.

6. Hiki i ka nele o ka calcium ke alakaʻi i nā pilikia olakino ʻē aʻe

Hiki i ka nele o ka calcium ke alakaʻi i nā pilikia olakino ʻē aʻe. No nā mākua, hiki i ka liʻuliʻu o ka calcium ke hoʻonui i kou makaʻu i ka hoʻomōhala ʻana i ka osteoporosis, a i ʻole nā ​​iwi palupalu a porous e haki maʻalahi. ʻO ka Osteoporosis ka mea maʻamau i nā wahine makua, ʻo ia ke kumu e koi ai ka NIH e ʻai lākou i ka nui o ka calcium ma mua o kā lākou kāne kāne.

Pono ka Calcium i nā keiki ke ulu a ulu. ʻO nā keiki i lawa ʻole ka calcium ʻaʻole e ulu a hiki i ko lākou kiʻekiʻena kiʻekiʻe, a i ʻole e hoʻomohala i nā pilikia olakino ʻē aʻe.

7. Hiki i nā mea hoʻopiha kalipuna ke kōkua iā ʻoe e loaʻa ka nui kūpono

ʻAʻole loaʻa i nā kānaka āpau ka puna e pono ai mai ka papaʻai wale nō. Inā makemake ʻole ʻoe i ka lactose, vegan, a i ʻole ʻaʻole ʻoe ka peʻa o nā huahana waiū, paʻakikī paha ʻoe i ka loaʻa ʻana o ka calcium i kāu papaʻai.

Hiki i ke kōpena calcium ke kōkua i ka hoʻohui ʻana i ka calcium i kāu papaʻai. ʻO ka carbonate carbonate a me ka citrate calcium nā ʻano ʻelua i koi nui ʻia o nā pākuʻi calcium.

ʻOi aku ka liʻiliʻi o ka calcium carbonate a ʻoi aku ka maʻamau. Hiki ke loaʻa i loko o ka hapa nui o nā lāʻau antacid. Pono e lawe ʻia me ka meaʻai i mea e holo pono ai.

ʻAʻole pono e lawe ʻia ka calcium citrate me ka meaʻai a hiki ke lawe maikaʻi ʻia e ka poʻe kahiko me nā pae haʻahaʻa o ka waikawa ʻōpū.

E hoʻomaopopo he hopena nā hopena o ka calcium. Hiki paha iā ʻoe ke ʻike i ka paʻa paʻa, kinoea, a me ka ʻōhū. Hiki paha i nā mea hoʻopihapiha ke hoʻopilikia i ka hiki i kou kino ke komo i nā meaʻai a i ʻole nā ​​lāʻau. E launa me kāu kauka ma mua o ka hoʻomaka ʻana i nā mea hoʻohui.

8. Hiki i nā calcium ke loaʻa nā hopena maikaʻi ʻole

Me nā mineral a mea momona paha, pono e loaʻa ka nui kūpono. Hiki i ka nui o ka calcium ke loaʻa nā hopena maikaʻi ʻole.

ʻO nā ʻōuli e like me ka constipation, gas, a me ka bloating e hōʻike paha ke loaʻa nei ʻoe i ka nui o ka puna.

Hiki i ka calcium ke hoʻonui i kou makaʻu i nā pōhaku hakuʻala. I nā hihia maʻamau, hiki i ka nui o ka calcium ke hana i nā waihona o ka calcium i loko o kou koko. Kapa ʻia kēia ʻo hypercalcemia.

Manaʻo kekahi mau kauka hiki i ka lawe ʻana i nā mea hoʻopiha calcium ke hoʻonui i kou makaʻu i ka maʻi puʻuwai, akā ʻaʻole kūlike kekahi. I kēia manawa, pono hou ʻia kahi noiʻi e ʻike ai i ka hopena o ka hopena o ka puʻuwai i ke olakino puʻuwai.

ʻO ka lawe lawe ʻana

Pono ka calcium i kou olakino holoʻokoʻa. Hiki iā ʻoe ke loaʻa i ka puna e pono ai mai nā ʻano meaʻai like ʻole, a inā he pono, mai nā mea hoʻopiha. Hana pū ʻo Kalipona me nā meaola ʻē aʻe e like me ka wikamina D, no laila he mea nui e mālama i ka papaʻai kaulike. E like me kekahi mineral a mea momona paha, pono ʻoe e nānā i kāu lawe ʻana i ka calcium no laila ʻaʻole nui a liʻiliʻi paha ʻoe.