Kalipuna - nā hana a me kahi e loaʻa ai

Anter

• Nā Hana Kalipuna
• Nā meaʻai momona
• Loaʻa i ka calcium
• ʻCiumlelo ʻaukā

ʻO ka puna he mineral nui ia no ke kūkulu ʻana a me ka mālama ʻana i nā iwi a me nā niho, a he mea nui ia no ka hōʻemi ʻana o nā mākala a me ka lawe ʻia ʻana o nā aʻa aʻa.

Ma muli o ka hoʻohana nui ʻia e ke kino, pono ia eʻai ʻia ka calcium i ka nui kūpono, keu hoʻi i ka wā kamaliʻi, ʻoiai ma kēia wā o ke ola e hoʻokumu ʻia nā iwi a me nā niho, i ka wā e hiki mai ana ke hana ma ke ʻano he mālama o ka calcium i nā hihia o ke kino kīnā.

Nā Hana Kalipuna

Hoʻopili ka calcium i ka metabolism o nā hunaola āpau i ke kino, e hana ana i nā hana e like me:

1. Hoʻoikaika a hāʻawi i ka hoʻolālā i ka iwi a me nā niho;
2. Komo i loko o ke kāpili koko;
3. Ka hoʻoili ʻana i nā ʻaʻa nerve;
4. E ʻae i ka hōʻemi ʻana o nā mākala;
5. Mālama i ke kaulike pH koko;

Ma muli o ka hoʻohana nui ʻia i ke kino, hiki i ka lawe ʻana o ka calcium liʻiliʻi ke kumu i ka hemahema o kēia mineral, a laila hemo ʻia mai nā iwi e hana i kāna mau hana ʻē aʻe i ke kino. Ke lōʻihi ka lōʻihi o kēia ʻano, hiki ke ala aʻe nā pilikia e like me ka osteopenia a me ka osteoporosis, ka mea nāwaliwali o nā iwi. E aʻo pehea e ʻike ai i nā ʻōuli o ka nele o ka puna.

Nā meaʻai momona

Hiki ke loaʻa ke kinipona i nā meaʻai e like me ka waiū, yogurt, nā paʻi waiū a me nā mea loaʻa ʻē aʻe, a me nā sardine kēpau, nā nati Brazil, nā ʻalemona, nā peanuts a me nā tofu.

No kahi makua e hiki i kāna nui o ka calcium i koi ʻia i kēlā me kēia lā, pono ʻo ia e ʻai ma kahi o 200 ml o ka waiū + 3 ʻāpana o ka tī Minas + 1 yogurt maoli i kēlā me kēia lā, no ka laʻana. Eia nō naʻe, ʻaʻole pono ka hapa nui o ka manawa e hoʻopau i nā huahana waiū no ka lawa ʻana o ka calcium, ʻoiai kekahi o nā ʻiʻo a me nā mea ʻai pū kekahi i loko o kēia mau mea momona. E ʻike i ka nui o ka puna i loko o ka meaʻai.

Loaʻa i ka calcium

No ka omo pono ʻana o ka calcium, he mea nui ia eʻai ʻia me ka ʻole o ka meaʻai i loaʻa ka caineine, ka hao, kahi e loaʻa ai i kaʻiʻo, a me nā phytates a me nā oxalates, i loko o nā mea kanu e like me nā pīni a me ka milo.

ʻO kekahi kumu ʻē aʻe no ka omo ʻana o ka calcium i ke alo o ka Vitamin D, kahi e hoʻoulu ai i ka ʻōpū e omo i ka calcium i hoʻomoʻa ʻia a hoʻonui i ka hoʻopaʻa ʻana o ka puna i nā iwi. Eia nō naʻe, ʻokoʻa ka waiū, he nui nā meaʻai i waiwai i ka Wikamina D, i hana nui ʻia ke hōʻike ʻia ka ʻili i ka lā me ka hoʻohana ʻole ʻana i ka sunscreen.

Ma waho o ka meaʻai, ka hoʻoikaika kino, ʻo ia hoʻi nā mea e pili ana i ka hopena, e like me ka jogging a me ka hele wāwae ʻana, hoʻonui pū i ka pono o ka lawe ʻana o ka calcium a hoʻoulu i kāna hōʻiliʻili ʻana i ka iwi iwi. E ʻike i nā ʻōlelo aʻoaʻo hou aʻe e hoʻomaikaʻi ai i ka omo calcium.

ʻCiumlelo ʻaukā

Hoʻololi ka ʻōlelo calcium i kēlā me kēia lā e like me ka makahiki, e like me ka mea i hōʻike ʻia ma lalo:

• 1 a 3 mau makahiki: 500 milligrams
• 4 a 8 mau makahiki: 800 milligrams
• 9 a 18 mau makahiki: 1,300 milligrams
• 19 a me 50 mau makahiki: 1,000 milligrams
• mai 50 mau makahiki: 1,200 milligrams
• Nā wahine hāpai a 18 mau makahiki: 1,300 milligrams
• Nā wahine hāpai ma hope o 18 mau makahiki: 1,000 milligrams

ʻO ke kamaliʻi kahi papa o ke ola kahi mea nui ka calcium no ka hoʻokumu ʻana i nā iwi ikaika, paʻa a ulu lōʻihi a ākea hoʻi, a ʻo ia ka wā o ka hoʻokumu niho. Ma hope o ka makahiki 50, hoʻonui ka pono o ka calcium e pale i nā pilikia e like me ka osteoporosis, ka mea maʻamau i nā wahine ma hope o ka menopause.