Kalipuna No nā mākua: No ke aha ʻoe e pono ai i ka calcium, Paipai ʻia i kēlā me kēia lā a me nā kumuwaiwai

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ʻO ka meaʻai a mākou e ʻai ai ke ikaika nui e kōkua i ka hana kūpono a me ka maikaʻi o ko mākou kino. ʻO nā ʻano meaola like ʻole e like me nā wikamina, nā minelala, a me nā kāhūhā e kōkua i ka mālama ʻana i ko mākou kino a me nā kino. Mai nā ʻano meaʻai like ʻole e kū nei i ka meaʻai a mākou e ʻai ai a me nā mea hoʻopihapiha a mākou e kūʻai ai mai nā hale kūʻai, he mea maikaʻi loa ka mineral calcium a pono hoʻi no kou olakino iwi.

Hoʻohana ʻia kahi mea hoʻohui i nā antacids he nui, hoʻohana ʻia ke kalipuna e kaohi i nā kiʻekiʻe o ka magnesium, ka phosphore, a me ka potassium i ke koko.

ʻO ka mea nui o ka puna i kāu papaʻai

Kuhi ʻia ma ke ʻano he mineral pono loa no kou olakino iwi, hana nui ke kalipuna i ka hoʻomaikaʻi ʻana i kou olakino holoʻokoʻa. Kūleʻa ka mineral no ka ulu ʻana i ka iwi hou a mālama i ka ikaika o kou iwi ^[1] . Ma waho o kou olakino iwi, koi ʻia ia no ka hana pono ʻana o kou puʻuwai, nā mākala, a me nā ʻalolo a me ka paipai ʻana i ke kāpili ʻana i ke koko kūpono [2].

ʻO kekahi o nā minelala i hoʻohana nui ʻia i kou kino, kōkua ka calcium i ka hoʻoikaika ʻana i kou mau iwi a me nā niho, ʻaelike i kou mau mākala, ʻākiki a hoʻonui i nā kīʻaha koko, hoʻouna a loaʻa nā leka nerve, hoʻokuʻu i nā homone a me ke kō. ^[elua] . A, ʻaneʻane waiho ʻia nā puna a pau o kou kino i kou mau iwi me ka 1 kenetene wale nō e mālama ʻia i loko o kou koko.

Hiki i kahi pae pono o ka calcium i loko o kāu papaʻai ke pale aku i ka osteoporosis, e ʻōlelo ana i ka mea nui o ka hoʻopili ʻana i nā meaʻai momona i loko o kāu papaʻai i kēlā me kēia lā. ^[3] . Kuhikuhi nā ʻano ʻimi like ʻole i ka nele o ka calcium i loko o ka papaʻai a kekahi e hiki ʻole ai i kekahi ke ulu a mālama i nā iwi maikaʻi.

ʻO kaʻai ʻana o nā meaʻai momona i ka momona e kōkua i ka pale ʻana a i ʻole kaohi ʻana i ke kiʻekiʻe o ke koko, hoʻoliʻiliʻi i nā hōʻailona PMS a kōkua pū hoʻi i ka palena o ka maʻi kanesa o ka umauma i nā wahine pre-menopausal. ʻO nā kānaka i makaʻu i ka nele o ka calcium he mau wahine post-menopausal, nā vegan a me nā poʻe i lactose-intolerant ^[elua] . Hiki i kahi hemahema o ke kalima ke kau i nā ʻōuli e like me ke kuʻi ʻole o ka puʻuwai, nā puʻupuʻu puʻupuʻu, ka hopu ʻana a me ke kani ʻana i kou mau lima a me kou mau wāwae. ^[3] .

Eia ka papa inoa o nā meaʻai e momona i ka puna ^[4] .

ʻO ka loulou ma waena o ka wikamina D a me ka puna

E like me ka mineral calcium, he hana nui ka wikamina D i ka mālama ʻana a me ka hoʻomaikaʻi ʻana i kou olakino iwi. Ma waho o kēlā, pono i kou kino i ka wikamina D e komo i ka calcium. ʻO ka nele o ka lawa pono o ka wikamina D ka hopena o ka lawa ʻole o ka omo calcium mai ka papaʻai, e alakaʻi ana i ke kino e omo i ka calcium mai kāna mau hale kūʻai i ka iwi iwi a hoʻonāwaliwali hoʻi i ka iwi e kū nei a pale i ka hoʻokumu ʻana o ka iwi ikaika hou. ^[5] .

Hiki ke loaʻa ka wikamina D ma o ka ʻili mai ka lā o ka lā, mai ka papaʻai, a me nā mea hoʻopili. ʻO nā meaʻai waiwai ʻo Wikamina D e like me nā yolks egg, iʻa wai paʻakai, wai ʻalani, waiū soy, cereal, ate, a me ka waiū paʻa kekahi o nā kumu waiwai maikaʻi loa o ka wikamina, a ʻo ia ka mea hiki ke kōkua i ka hoʻomaikaʻi ʻana i ka lawe ʻana o ka calcium mai nā meaʻai āu. e hoopau ^[6] .

Ehia mau Kalipona e pono maoli ai?

ʻO kekahi o nā minelala nui e koi ʻia no ka hana maʻamau a me ke olakino olakino o kou kino, ʻo ka koi o ka calcium i kēlā me kēia lā e pili ana i kāu makahiki a me kāu wahine. ʻO ka hoʻomaopopo ʻana i nā pono o ka calcium no nā makahiki like ʻole e koi ai i ka noʻonoʻo ʻana i nā koi physiologic loli o ka calcium i nā wā ʻokoʻa o ka hoʻomohala kino ^[7] . ʻO ia, ʻaʻole like ka nui o ka puna i koi ʻia e kahi pēpē me ke keiki o 6 makahiki. Eia kekahi, hoʻopili ʻia nā koi calcium e ka loli a me nā mea ʻai ʻē aʻe e pili ana i kahi kanaka ^[8] .

Wahi a ka Institute of Medicine, ʻo ka nui kūpono o ka koi calcium i kēlā me kēia lā no nā mākua penei ^{[9] [10]} :

• Nā mākua āpau (19-50 yrs): 1,000 mg
• Nā kāne makua (51-70 yrs): 1,000 mg
• Nā wahine makua (51-70 yrs): 1,200 mg
• Nā mākua āpau (71 a ʻoi paha): 1,200 mg
• Nā wahine hāpai / hānai: 1,000 mg
• Nā ʻōpio hāpai: 1,300 mg

ʻAʻole pono nā wahine hāpai a hānai waiu paha i nā calcium hou aʻe ma mua o nā ʻōlelo i luna. A, ke kiʻi nei i kēia nui o ka calcium mai ka papaʻai, me a i ʻole me ka ʻole o nā mea hoʻopihapiha, malia paha lawa e mālama pono ai i kou mau iwi ^[10] .

Inā ʻoe e lawe i nā mea hoʻoliʻiliʻi calcium, ʻoi aku ka maikaʻi o ka lawe ʻana iā lākou me ka meaʻai a no ka maikaʻi o ke omo, mai lawe ʻoe ma mua o 500 mg i hoʻokahi manawa.

Nā ala e loaʻa ai ka lawa o ka calcium i kāu papaʻai

ʻAʻole pono kaʻai ʻana i nā meaʻai momona wale no ka hōʻoia ʻana i ka loaʻa ʻana o ka nui o ka mineral i kou kino. Eia kekahi mau ala e kōkua ai e hōʻoia i ka lawa ʻana o ka calcium i kāu papaʻai ^{[umikumākahi]} .

• Kuke i nā meaʻai i kahi wai liʻiliʻi no ka manawa pōkole loa e mālama i ka nui o ka calcium i nā meaʻai āu e ʻai ai.
• Kālua i kāu mau meaʻai.
• E akahele e pili ana i nā meaʻai ʻē aʻe āu e ʻai ai me nā meaʻai momona-momona no ka mea, hiki i kekahi mau olonā, e like me ka bran palaoa, a me nā meaʻai me ka waikawa oxalic ke hoʻopaʻa me ka calcium a pale iā ia mai ke komo ʻana.
• Pono ka poʻe e pili ana i ka papaʻai vegan e hoʻopili pū i nā huahana soy a me nā huahana paʻa e kiʻi i ka nui o ka calcium.

Kaawale mai nā meaʻai pololei, hiki iā ʻoe ke kiʻi i ka kalipuna ma o nā mea hoʻopili.

Ka mālama ʻana

Pono pono ka calcium i kou kino. Eia naʻe, ʻo ka ʻai nui ʻana i kekahi mea a maikaʻi ʻole nā ​​mea āpau no kou olakino ^[12] .

• Hiki i ka ʻai nui ʻana o nā meaʻai momona ke hoʻonui i ka makaʻu o nā pōhaku kōkō i kekahi poʻe.
• Hiki i nā mea hoʻopiha calcium ke hoʻonui i ka makaʻi o ka puʻuwai puʻuwai.

ʻO kekahi o nā hōʻailona o ke kiʻekiʻe o ka calcium i loko o kou kino penei ^[13] :

• Ka nele i ka makemake
• Konipōpō
• Luhi mau
• Make wai loa
• Nusea
• ʻEha ʻōpū
• ʻO ka luaʻi
• Nawaliwali

No laila, hiki iā ʻoe ke hoʻokolohua i ka hoʻāʻo ʻana o ke koko e hoʻomaopopo ai inā paha he nui a hapaʻuʻuku paha o kēia kī kī i kou kahe koko. ^[14] .

1. [1]Zamponi, G. W., Striessnig, J., Koschak, A., & Dolphin, A. C. (2015). ʻO ke physiology, pathology, a me nā lāʻau lapaʻau o nā kaha kalaiwa i hoʻopaʻa ʻia me ka volta a me ko lākou hiki ke ola. Nā loiloi Pharmacological, 67 (4), 821-870.
2. [elua]Beto, J. A. (2015). ʻO ke kuleana o ka calcium i ke kanaka ʻelemakule. ʻImi noiʻi hānai maʻi, 4 (1), 1-8.
3. [3]Mazumdar, I., Goswami, K., & Ali, M. S. (2017). Ke kūlana o ka serum calcium, wikamina D a me ka parathyroid hormone a me nā helu hematological i waena o nā mea hana mea hoʻonaninani kēpau i Dhaka, Bangladesh. Ka Nūpepa India o Biology Chemical Clinical, 32 (1), 110-116.
4. [4]Barnstedt, O., Owald, D., Felsenberg, J., Brain, R., Moszynski, J. P., Talbot, C. B., ... & Waddell, S. (2016). Cholinergic nā synapses o ke kino mushroom e pili ana i ka hoʻomanaʻo. Neuron, 89 (6), 1237-1247.
5. [5]Douda, D. N., Khan, M. A., Grasemann, H., & Palaniyar, N. (2015). Hoʻopili ke kahawai SK3 a me ka mitochondrial ROS i ka NADPH oxidase-kūʻokoʻa NETosis i hoʻokomo ʻia e ka hopena calcium. Nā hana o ka National Academy of Science, 112 (9), 2817-2822.
6. [6]Booth, A. O., Huggins, C. E., Wattanapenpaiboon, N., & Nowson, C. A. (2015). Ka hopena o ka hoʻonui ʻana i ka calcium i loko o nā meaʻai a me nā meaʻai waiū i ke kaumaha o ke kino a me ke ʻano o ke kino: kahi meta-analysis o nā hoʻokolohua hoʻokolohua kaulike ʻole ʻia. Ka Nūpepa Pelekānia o ka Nānā Pelekane, 114 (7), 1013-1025.
7. [7]Houtkooper, L., & Farrell, V. A. (2017). Nā kuhikuhina hoʻohui kōkō.
8. [8]Lordan, R., Tsoupras, A., Mitra, B., & Zabetakis, I. (2018). Nā waiū waiū a me nā maʻi maʻi ʻōpū: pono maoli anei mākou e hopohopo ?. Nā Mea ʻai, 7 (3), 29.
9. [9]Li, X., De Munck, J., Van Landuyt, K., Pedano, M., Chen, Z., & Van Meerbeek, B. (2017). Pehea e hana pono ai i nā ciment calcium-silicate hydraulic re-mineralize demineralized dentin. Nā Niho Pono Pono, 33 (4), 434-445.
10. [10]Carafoli, E., & Krebs, J. (2016). No ke aha ka kalipuna? Pehea i lilo ai ka calcium i mea kamaʻilio maikaʻi loa. Ka Nūpepa o ke Kemika Biological, 291 (40), 20849-20857.
11. [umikumākahi]Edmonds, S. W., Solimeo, S. L., Nguyen, V. T., Wright, N. C., Roblin, D. W., Saag, K. G., & Cram, P. (2017). Ka hoʻomaopopo ʻana i nā makemake no ka ʻike osteoporosis e hoʻomōhala ai i ka palapala aʻo hoʻomanawanui osteoporosis. ʻO ka puke pai Permanente, 21.
12. [12]Cano, A., Chedraui, P., Goulis, D. G., Lope, P., Mishra, G., Mueck, A., ... & Tuomikoski, P. (2018). Kalepona i ka pale ʻana o ka osteoporosis postmenopausal: alakaʻi alakaʻi maʻi EMAS. Maturitas, 107, 7-12.
13. [13]Straus, S. E., Glasziou, P., Richardson, W. S., & Haynes, R. B. (2018). ʻO ka puke hōʻike maʻi E-Book Medicine: Pehea e hoʻomaʻamaʻa ai a aʻo ai iā EBM. Nā ʻepekema olakino ʻo Elsevier.
14. [14]Flucher, B. E., & Tuluc, P. (2017). Pehea a no ke aha e curtailed ai nā kahe o ka calcium i nā kahe o ka uila i ka iwi i ?. Ka Nūpepa o ke kālaolaola, 595 (5), 1451-1463.

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