I ka manawa hea e lawe ai i ka pāʻina calcium

Anter

• Ka weliweli o ka supplementation calcium nui loa
• I ka wā e lawe ai i nā mea hoʻoliʻiliʻi calcium
• ʻO ka ʻōlelo aʻoaʻo o kēlā me kēia lā o ka calcium a me ka wikamina D

ʻO ka calcium he mea waiwai nui no ke kino no ka mea, ʻoiai he ʻāpana o ke ʻano o nā niho a me nā iwi, he mea nui nō hoʻi ia no ka hoʻouna ʻana i nā impulses nerve, e hoʻokuʻu ana i kekahi mau hormones, a me ka hāʻawi ʻana i ka kaohi ʻana o nā mākala.

ʻOiai hiki ke ʻai ʻia ka calcium i ka papaʻai, ma o ka ʻai ʻana o nā meaʻai momona i ka momona e like me ka waiū, nā ʻalemona a me ka basil, pono pū ʻia ia e like me ke kumukanawai, keu hoʻi i ka poʻe ʻai ʻole i ka mineral a i nā keiki. a me nā ʻelemākule, ka mea e pono hou ai.

ʻOiai he mea nui ia no ke kino, hiki i ka nui o ka calcium ke kumu i kekahi mau pilikia koʻikoʻi, e like me nā pōhaku hakuʻala, a, no laila, pono e loiloi ʻia kekahi supplementation o kēia mineral a alakaʻi ʻia e ke kauka a i ʻole ka mea hānai.

Ka weliweli o ka supplementation calcium nui loa

Hoʻonui ka nui o ka calcium a me ka huamine D i ka makaʻi o:

• Pōhaku hakuʻala; helu kuhi koko;
• Thrombosis; ke kāpili ʻana i nā moku;
• Hoʻonui i ke koko, hahau a me ka puʻuwai.

Kū ka nui o ka calcium ma muli o ka hoʻohui o ka supplementation, hoʻopau pū ʻia kēia mineral ma o ka meaʻai, me ka waiū a me nā mea i loaʻa ma ke ʻano he kumu waiwai. E ʻike i kahi papa inoa piha o nā meaʻai momona momona no ka pono ʻole o ka supplement.

I ka wā e lawe ai i nā mea hoʻoliʻiliʻi calcium

Paipai ʻia nā mea hoʻopiha kalipuna a me nā huamine D no nā wahine ma ka hoʻōla hormonone, no ka mea, ʻo kēia wale nō ka mea e hoʻoliʻiliʻi maoli ai ka makaʻi o ka osteoporosis.

No laila, ʻo nā wahine ʻaʻohe o lākou pani hakahaka e lawe wale i nā mea hoʻohui me ka wikamina D3, ʻo ia ke ʻano hana ʻole o kēia wikamina, e hoʻoulu ʻia e nā puʻupaʻa wale nō i ka nui e pono ai ke kino. Pono ka Vitamin D no ka hoʻonui ʻana i ka lawe ʻana o ka calcium i loko o ka ʻōpū a me ka hoʻoikaika ʻana i nā iwi. E ʻike i 6 mau pono o ka wikamina D.

ʻO ka ʻōlelo aʻoaʻo o kēlā me kēia lā o ka calcium a me ka wikamina D

No nā wahine ma luna o 50, ʻo ka momona o ka calcium i paipai ʻia ʻo 1200 mg i kēlā me kēia lā a me 10 mcg i kēlā me kēia lā o ka wikamina D. Hāʻawi kahi papaʻai olakino a me nā ʻano like ʻole i kēia mau meaola i nā huina kūpono, a he mea nui ia i ka sunbathe. I kēlā me kēia lā no ka 15 mau minuke e hoʻonui huaʻai D hana.

No laila, pono e loiloi i ka supplementation me kēia mau meaola ma hope o ka menopause e ke kauka e like me nā kūlana olakino o ka wahine, nā ʻano ʻai a me ka hoʻohana ʻana o ka hormone replacement therapy.

I mea e hōʻalo ai i ka pono e lawe i nā mea hoʻopiha, ʻike pehea e hoʻoikaika ai i nā iwi i ka wā menopause.