Lub cev xav tau calcium ntau npaum li cas ntawm cov hnub nyoog sib txawv?

2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58

Endocrinologist teb.

Cov lus nug no tau xa los ntawm peb cov neeg nyeem. Koj, ib yam nkaus, nug koj cov lus nug rau Lifehacker - yog tias nws nthuav, peb yuav teb tiag tiag.

Lub cev xav tau calcium ntau npaum li cas nyob ntawm hnub nyoog? Cov lus qhia ib txwm muaj: Tus neeg laus dua, qhov xav tau calcium ntau dua hauv kev noj haus. Kuj tseem muaj lwm txoj kev xav: tsis pub ntau tshaj 200 mg ib hnub twg, tsis hais hnub nyoog li cas. Nws tseem yog qhov zoo dua kom tsis suav cov khoom noj siv mis ua ke ua tus xa khoom tseem ceeb ntawm calcium (tshwj tsis yog butter) thiab haus dej distilled, vim calcium ua rau cov hlab ntsha nyuaj. Qhov kev pom twg yog qhov tseeb?

Tsis qhia npe

Qhov kev pom zoo calcium kom tsawg yog nyob ntawm lub hnub nyoog. Ua ntej ntawm tag nrho cov, qhov no yog vim physiological yam ntxwv thiab muaj peev xwm ua tau cov kab mob.

Piv txwv li, cov tub ntxhais hluas xav tau calcium ntau dua li cov neeg laus vim lawv txoj kev loj hlob. Thiab nyob rau hauv cov neeg laus, tshwj xeeb tshaj yog nyob rau hauv cov poj niam nrog menopause, pob txha ntxhia pob txha (osteoporosis) txo, uas txhais tau hais tias qhov kev pheej hmoo ntawm pob txha pob txha yog loj heev. Uas kuj yuav tsum tau nce calcium kom tsawg.

Yuav noj cov calcium ntau npaum li cas

Raws li US National Academy of Medicine's Dietary Reference Intakes for Calcium thiab Vitamin D, ntawm no yog cov calcium ntau npaum li cas koj xav tau noj ib hnub:

• Rau cov neeg laus - txog li 1,000 mg.
• Cov poj niam postmenopausal - 1200 mg.
• Rau cov tub ntxhais hluas (9-18 xyoo) ntawm ob leeg poj niam - 1,300 mg.
• Cov menyuam yaus (3-8 xyoos) - tsis pub tsawg dua 1,000 mg.
• Cov menyuam mos txog peb xyoos - txog 700 mg.

Thiab cov poj niam cev xeeb tub, raws li cov lus pom zoo ntawm Ministry of Health Ib txwm cev xeeb tub, nrog kev noj cov calcium tsawg (tsawg dua 600 mg / hnub) yuav tsum tau noj tshuaj ntxiv thaum cev xeeb tub ntawm koob tshuaj 1,000 mg / hnub. Qhov no yuav tsis tsuas yog muab cov niam thiab cov menyuam hauv plab nrog calcium, tab sis kuj tiv thaiv kev txhim kho ntawm preeclampsia, ib qho kev hem thawj rau lub neej nrog rau cov ntshav siab thiab cov tsos ntawm edema thiab protein nyob rau hauv cov zis.

Yog tias koj tau txais cov tshuaj rau kev kho mob pob txha, koj yuav tsum nco ntsoov tias txoj kev kho no yuav ua tau zoo. Osteoporosis tsuas yog koj noj tsawg kawg yog 500-1,000 mg ntawm calcium thiab 800 IU ntawm vitamin D ib hnub twg.

Yuav ua li cas nkag siab yog tias lub cev tsis muaj calcium

Yog hais tias ib tug neeg tsis muaj kab mob ntawm cov qog parathyroid thiab osteoporosis, cov txheej txheem kuaj tsis tuaj yeem txiav txim siab seb nws puas noj calcium txaus.

Nquag, txhua tus tswj hwm ntawm phosphorus-calcium metabolism ua haujlwm vitamin D tsis txaus rau cov neeg laus kom tswj cov ntshav calcium nyob rau hauv qee qhov txwv - tsis hais ntau npaum li cas macronutrient muab khoom noj. Ua tsaug rau cov txheej txheem no, koj yuav tsis hnov cov tsos mob, txawm tias koj cov khoom noj muaj calcium tsawg.

Yog li ntawd, txhawm rau kom nkag siab ntau npaum li cas calcium uas koj tau noj thiab seb koj yuav tsum tau kho koj cov zaub mov, xam nws qhov kwv yees li ntawm cov khoom noj uas koj noj thaum nruab hnub.

Qhov twg kom tau calcium

Qhov zoo tshaj plaws ntawm calcium yog zaub mov, tsis yog kev noj haus. Cov tom kawg yog xav tau yog tias koj tsis tuaj yeem tau txais cov macronutrient txaus los ntawm koj cov khoom noj. Piv txwv li, vim muaj mob ntev los yog noj zaub mov tsis haum. Tab sis ua ntej koj pib noj nws, nco ntsoov sab laj nrog koj tus kws kho mob.

Calcium yog nplua nuj nyob rau hauv cov khoom uas muaj calcium nyob rau hauv cov mis nyuj thiab fermented mis nyuj cov khoom: 100 g ntawm Lavxias teb sab cheese muaj peev xwm muaj txog 1,000 mg ntawm calcium, thiab tib lub tsev cheese - 120 mg. Tsis tas li ntawd, ib qho khoom noj zoo ntawm calcium yog sesame, uas ntau npaum li 780 mg ntawm cov ntxhia txaus rau peb rau 100 g ntawm cov noob. Yog li kev tau txais koob tshuaj koj xav tau rau Daim Ntawv Qhia Txog Calcium-Rich Foods ib hnub tsis nyuaj.

Koj yuav tsum ntshai ntawm calcification

Calcification yog tsub zuj zuj ntawm calcium ntsev nyob rau hauv lub cev nqaij daim tawv. Thiab tsis zoo li kev ntseeg nrov, calcification ntawm vascular phab ntsa tsis cuam tshuam nrog tus nqi ntawm cov macronutrient hauv kev noj haus. Yog hais tias koj tau txais nws nyob rau hauv cov nyiaj txaus hais saum toj no, ces nws yuav tsis muab tso rau hauv lub cev thiab lub vascular phab ntsa ntawm lub circulatory system.

Pathological kev hloov pauv hauv cov hlab ntsha tshwm sim los ntawm A lub ntsiab lus ntawm cov kab mob atherosclerotic siab heev thiab kev faib tawm histological ntawm atherosclerosis vim atherosclerosis - cov khoom ntawm cov roj (cholesterol) phem (LDL, triglycerides) thiab tsim cov plaques, uas nyob rau qee theem ntawm cov cholesterol. Kev loj hlob ntawm tus kab mob tuaj yeem raug calcified.

Tsim kom muaj kev pheej hmoo thiab kab mob plawv tsis yog qib calcium hauv kev kuaj ntshav, tab sis muaj ntau yam mob: ntshav siab, ntshav siab, rog dhau, ntshav qab zib, haus luam yeeb thiab tsis muaj kev tawm dag zog.

Yog li ntawd, qhov zoo tshaj plaws uas yuav tsum tau ua los tiv thaiv calcification yog siv txoj kev noj qab haus huv.