2024 Tus sau: Jasmine Walkman | [email protected]. Kawg hloov kho: 2023-12-16 08:31
Txhua hnub peb xav tau calcium kom nkag mus rau peb lub cev. Ntxiv rau kev ua cov ntxhia pob zeb rau lub cev pob txha, peb lub cev siv nws rau kev ua haujlwm kom zoo ntawm lub plawv, ntshav, cov leeg thiab leeg. Tsis tas yuav tsum muaj cov calcium uas tsim nyog, peb lub cev yuav nqus nws los ntawm cov pob txha uas khaws cia. Qhov no, nyeg, tuaj yeem ua rau kom hnyav thiab poob plig yooj yim dua.
Nws kwv yees hais tias 55% ntawm cov txiv neej thiab 78% ntawm cov poj niam uas muaj hnub nyoog 20 rov hauv hauv Tebchaws Asmeskas tsis tau txais calcium txaus hauv lawv cov zaub mov noj txhua hnub. Nws yog ib qho tseem ceeb kom nco ntsoov tias tib neeg lub cev tsis tuaj yeem tsim nws cov calcium, yog li nws tseem ceeb rau noj cov zaub mov uas muaj nws.
Cov kev pom zoo cov calcium uas tshaj rau cov neeg laus yog:
- Rau cov poj niam hnub nyoog 25-50 xyoo thiab cov poj niam lub cev ntas muaj niaj hnub hloov txoj kev hloov tshuaj: 1,000-1,200 mg calcium ib hnub. 1500 milligrams ntawm calcium hauv ib hnub yog pom zoo rau cov poj niam cev xeeb tub lossis lactating;
- Rau cov poj niam tsis muaj hnub nyoog tab sis qis dua 65 xyoo yam tsis muaj tshuaj kho ntxiv: 1500 milligrams calcium ib hnub;
- Rau cov txiv neej hnub nyoog 25-65: 1000 mg calcium ib hnub;
- Rau txhua tus neeg (pojniam thiab txiv neej) hnub nyoog tshaj 65 xyoos: 1500 mg calcium ib hnub.
Cov calcium yog tshwj xeeb tshaj yog nyob rau hauv cov khoom siv mis nyuj thiab cov nplooj zaub ntsuab tsaus (zaub cob pob, zaub qhwv, zaub ntsuab, Suav zaub qhwv). Nws kuj zoo noj ntau taum pauv thiab taum pauv, taum paj, ntxiv dag zog nrog calcium, noob, noob txiv thiab qee cov ntses. Muaj ntau cov zaub mov tseem tuaj yeem muag nrog ntxiv cov calcium ntxiv xws li kua txiv kab ntxwv, zaub mov me nyuam yaus thiab kab noj hniav.
Skimmed mis hmoov tuaj yeem muab ntxiv rau ntau cov menyuam yaus cov khoom noj thiab cov khoom siv zais, thiab tseem yog ib txoj hauv kev kom tau txais ntau dua calcium.
Kev ua piv txwv txhua txhua hnub nrog kev siv tshuaj calcium ntau txaus yuav zoo li no: thaum sawv ntxov peb haus ib khob mis nyuj (250 ml), tom qab ntawd noj ib nrab khob yogurt (200 g) thiab noj ib daim cheese (40 g))).
Nws yuav muaj txiaj ntsig yog noj tshuaj calcium pab ntxiv yog tias koj cov zaub mov noj txhua hnub tsis tuaj yeem hloov pauv lossis nce ntxiv kom ntseeg tau tias cov calcium qib txaus. Txawm hais tias muaj cov tshuaj calcium pab dawb yam tsis muaj daim ntawv yuav tshuaj, tus kws tshaj lij kho mob (piv txwv li kws kho mob, kws qhia zaub mov, kws muag tshuaj) yuav tsum pab cov neeg mob txiav txim seb hom ntawv twg thiab cov calcium ntau npaum li cas (nws txawv ntawm cov khoom sib txawv ntawm cov khw) zoo tshaj plaws.
Qhov nqus ntawm calcium pab feem ntau zoo tshaj plaws ntawm ib zaug ntawm 500 mg lossis tsawg dua. Nws yog qhov zoo rau faib qhov ua kom tsawg ntawm cov zaub mov.
Yuav kom txaus siab rau cov pob txha noj qab haus huv, tshem tawm lossis tsawg kawg txwv qee yam khoom noj uas paub tias yuav pab koj tsis muaj calcium ntau dua li ib txwm. Xws li cov yeeb ncuab cov tshuaj yog sodium thiab chloride (pom hauv cov ntsev ntsev), thiab caffeine (nqus tau tsuas yog nrog kas fes, tshuaj yej thiab dej qab zib).
Ua tib zoo saib xyuas kom tsis txhob muaj cov tshuaj vitamin D zoo kom nws nqus tau cov calcium los ntawm lub plab hnyuv thiab qhov nws nqus tau hauv lub raum, uas yuav ua kom nws tsis tuaj. Nws paub tias, xws li calcium, feem ntau cov neeg tsis tau txais cov vitamin D txaus. Nws kwv yees tias ntau dua 50% ntawm cov poj niam hnub nyoog thiab laus dua tsis noj cov vitamin D uas pom zoo ib hnub.
Pom zoo:
Vim Li Cas Calcium Thiaj Xav Tau Rau Cov Pob Txha
Muaj ntau dua 70 lub ntsiab lus sib txawv hauv tib neeg lub cev. Ntawm cov no, cov ntsiab lus siab tshaj plaws yog calcium - txog 20 g ib 1 kg ntawm lub cev hnyav. Nws yog ib qho tseem ceeb tshaj plaws uas muab cov pob txha ua kom muaj zog, txhawb lub plawv, lub hauv nruab nrab lub paj hlwb, mob hlwb, mob cell, ua kom lub cev tiv thaiv kab mob, muaj kev tiv thaiv kev tiv thaiv ntawm txoj haujlwm ntawm cov qog endocrine.
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Dej Haus Dej Kom Tau Txais Cov Calcium Uas Koj Xav Tau
Kev tshawb nrhiav tshiab los ntawm pab neeg tshawb fawb ntawm University of Leibniz hauv Hanover, Lub Tebchaws Yelemees, ua pov thawj tias kev haus cov dej ntxhia tuaj yeem yog txoj hauv kev zoo kom tau calcium nrog mis thiab lwm yam khoom noj siv mis.
Txhua Txhua Hnub Peb Xav Tau 400-500 G Mis Nyuj Los Yog Khoom Noj Siv Mis
Ntau cov tais diav tau npaj nrog ntxiv ntawm tshiab los yog yogurt, cheese, cheese, tsev cheese, qab zib thiab lwm yam khoom noj siv mis. Ib qho ntxiv, mis yog ib yam nkaus thiab feem ntau ntawm cov zaub mov noj txhua hnub ntawm ntau tus neeg.
Thaum Twg Thiab Cov Vitamins Twg Peb Xav Tau Thiab Yuav Txais Lawv Li Cas?
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