Ntau cov calcium hauv cov khoom noj. Cov zaub mov twg muaj calcium

2024 Tus sau: Isabella Gilson | [email protected]. Kawg hloov kho: 2023-12-17 03:27

Cov tshuaj ntxhia muaj peev xwm koom nrog hauv txhua tus txheej txheem ntawm tib neeg lub neej. Lub cev muaj txog 70 cov zaub mov txawv. Yeej, lawv nkag mus rau hauv lub cev nrog zaub mov, tab sis nrog kev noj zaub mov tsis zoo, feem ntau tsis muaj ib qho ntawm lawv. Nyob rau tib lub sijhawm, ntau yam pathologies tsim. Feem ntau lawv tham txog qhov tsis muaj calcium. Qhov microelement no yog qhov tsim nyog rau kev ua kom zoo ntawm ntau cov txheej txheem biochemical; kev noj qab haus huv ntawm cov pob txha, cov hniav, kev ua haujlwm ntawm lub plawv thiab cov leeg nyob ntawm nws. Thiab nws lub cev xav tau ntau heev - txog 1000 mg ib hnub twg. Tab sis tsis yog txhua yam khoom noj muaj calcium txaus. Yog li ntawd, nws qhov tsis txaus yog feem ntau pom.

Tus nqi ntawm calcium rau lub cev

Calcium carbonate tseem hu ua chalk. Qhov no mineral yog ib qho ntawm feem ntau nyob rau hauv cov xwm. Nws muaj nyob rau hauv av, dej, thiab calcium kuj muaj nyob rau hauv cov zaub mov. Nyob rau hauv lub cev ntawm tus neeg laus, nws muaj nyob rau hauv ib tug npaum li ntawm 1 kg. Tom qab tag nrho, nws yog qhov tsim nyog rau kev khiav ntawm ntau cov txheej txheem lom neeg. Yuav luag tag nrho nws muaj nyob rau hauv cov pob txha, ua lawvlub ntsiab lub tsev. 1% yog nyob rau hauv cov hniav thiab tib cov nyiaj circulates nyob rau hauv cov ntshav, koom nyob rau hauv kev ua hauj lwm ntawm cov leeg nqaij thiab lub plawv. Calcium yog tsim nyog rau cov txheej txheem ntawm kev ua cov hlab ntsha impulses, ntshav txhaws. Nws kuj tseem koom nrog hauv kev tsim kev tiv thaiv kab mob thiab tswj cov kua qaub-puag.

xav tau calcium txhua hnub

Rau qhov kev ua haujlwm ntawm lub cev hauv cov ntshav yuav tsum yog cov ntsiab lus nruj me ntsis ntawm calcium. Thaum nws txo qis, kev rov ua dua los ntawm cov khoom noj. Yog tias tsis muaj calcium txaus nyob rau hauv cov khoom, lub cev rov ua kom muaj qhov sib npaug vim nws cov khoom khaws cia hauv cov pob txha. Yog li ntawd, ntau yam pathologies tuaj yeem txhim kho. Los ntawm qhov tsis muaj cov kab no, tsis tsuas yog cov pob txha raug kev txom nyem, tab sis kuj cov hniav, cov leeg, thiab cov hlab ntsha. Txhawm rau zam qhov no, koj yuav tsum noj cov zaub mov uas muaj calcium ntau txhua hnub.

Ntawm qhov nruab nrab, tus neeg laus xav tau 800-1000 mg ntawm cov kab no. Tab sis nws nyob ntawm kev ua si ntawm lub cev, hnub nyoog, poj niam txiv neej thiab qee yam. Qhov xav tau nce ntxiv thaum ua si kis las, ntxhov siab ntau dhau, noj qee yam tshuaj, lossis hauv cov kab mob uas ua rau poob dej ntau. Calcium xav tau ntau dua thaum cev xeeb tub, cev xeeb tub thiab pub niam mis. Muaj cov qauv zoo li no rau kev noj cov ntxhia no:

• Cov menyuam yaus txog ib xyoos - 270 mg;
• mus txog 5 xyoos - 500 mg;
• mus txog 9 xyoo - 800 mg;
• ntawm 9 txog 18 xyoo - 1300 mg;
• mus txog 50 xyoo - 1000 mg;
• thaum cev xeeb tub thiab lactation - 2000 mg.

Puas muaj calcium hauv zaub mov

Vim tias cov pob zeb no muaj ntau thiab pom hauv dej thiab av, nws muaj ntau yam khoom noj. Ntxiv rau qhov feem ntau lees paub qhov chaw ntawm calcium - cov khoom siv mis nyuj - nws tuaj yeem tau los ntawm qe, ntses, txiv ntseej thiab zaub. Txawm nyob rau hauv cov dej haus nws muaj txog li 500 mg ib 1 liter. Yog tias koj noj cov zaub mov sib npaug thiab sib txawv, yuav tsis muaj calcium.

Tab sis nws yuav tsum nco ntsoov tias cov ntxhia no tsis yog ib txwm nqus los ntawm cov khoom noj sib txawv. Piv txwv li, cheese muaj ntau ntawm nws, tab sis nws tsis zoo digested. Hauv qee cov zaub ntsuab, oxalic acid cuam tshuam nrog kev nqus calcium. Cov kws tshawb fawb tau pom tias qhov nruab nrab, nrog zaub mov, ib tus neeg tau txais 300-500 mg ntawm cov ntxhia no. Yog vim li cas thiaj muaj ntau yam qhia tias tsis muaj.

Cov khoom noj twg muaj calcium ntau tshaj

Nws paub zoo tias cov khoom siv mis nyuj yog cov khoom tseem ceeb ntawm cov ntxhia no rau lub cev. Tab sis kuj tseem muaj qhov tsis paub tsawg dua ntawm nws, thiab lawv tuaj yeem muaj ntau dua li mis nyuj. Tshwj xeeb tshaj yog koj yuav tsum paub cov zaub mov twg muaj calcium ntau rau cov neeg uas raug kev txom nyem los ntawm lactose intolerance. Lawv tsis tuaj yeem ua rau nws tsis muaj mis nyuj. Tab sis calcium kuj tuaj yeem tau los ntawm lwm cov khoom noj:

• Feem ntau ntawm tag nrho cov ntxhia no muaj nyob hauv cov noob hnav. Yog li ntawd, cov khoom no yuav tsum tau noj los ntawm cov neeg uas tsis muaj calcium nyob rau hauv cov ntshav. Tsuas yog 100 grams ntawm cov noob noob hnav muab lub cev nrog 700 mg rau 1 gram ntawm cov kab no. Nws raug pom zoo kom ntxivTsis tsuas yog nyob rau hauv pastries, tab sis kuj nyob rau hauv cereals, zaub xam lav.
• Koj yuav tsum muaj cov noob poppy hauv koj cov zaub mov. Lawv kuj muaj calcium ntau.
• Nplej kuj muaj cov ntxhia no. Tab sis thaum sib tsoo hmoov nplej, nws tseem tshuav tag nrho hauv bran - txog 900 mg ib 100 g. hmoov dawb tsis muaj nws, yog li nws yog qhov zoo tshaj plaws noj cov qhob cij tag nrho.
• Nco ntsoov suav nrog zaub ntsuab hauv kev noj haus: parsley nplooj, basil, dill. Lawv muaj txog 250 mg rau 100 g. Koj tuaj yeem noj cov nplooj mustard, dandelion, borage.
• Ntau cov calcium hauv sardines. Ntxiv mus, lawv zoo tshaj plaws noj nyob rau hauv daim ntawv ntawm cov kaus poom zaub mov, nrog rau cov pob txha mos. Lawv muaj 370 mg ntawm calcium rau 100 g ntawm cov khoom.

Ntaus

Nws paub zoo tias mis nyuj, fermented ci mis nyuj, tsev cheese, kefir thiab yogurt zoo heev rau kev noj qab haus huv. Lawv tau ntev tau suav nrog hauv qhov yuav tsum tau noj cov menyuam yaus. Thiab kev tshawb fawb niaj hnub no tau lees paub tias cov no yog cov khoom noj uas muaj calcium ntau ntau. Tsis tas li ntawd, vim muaj cov mis nyuj qab zib hauv lawv cov muaj pes tsawg leeg, cov ntxhia no tau zoo absorbed. Nws yog qhov zoo tshaj plaws los yuav cov khoom lag luam nrog cov ntsiab lus roj nruab nrab, thaum muaj roj ntau, calcium absorbed zuj zus.

Kom tau txais cov tshuaj calcium txhua hnub, koj yuav tsum haus tsawg kawg ib liter ntawm mis nyuj los yog yogurt ib hnub twg. Feem ntau ntawm tag nrho nws yog nyob rau hauv tsev cheese los yog nyuaj cheese. Tab sis calcium yog absorbed tsis zoo los ntawm cheese.

Lwm cov zaub mov muaj calcium

Cov ntxhia no tuaj yeem tau los ntawm lwm yam khoom noj. Piv txwv li, muaj calcium tsawg hauv zaub thiab txiv hmab txiv ntoo ntau dua li cov mis nyuj, tab sis lawv nyob tas liyog tam sim no nyob rau hauv tib neeg noj cov zaub mov, yog li nrog lawv cov kev pab nws yog ib qho yooj yim mus ua rau nws deficiency. Tshwj xeeb tshaj yog ntau ntawm nws nyob rau hauv ntsuab zaub. Ntxiv mus, cabbage, parsley, lettuce thiab ntsuab dos muaj nws nyob rau hauv ib qho kev pom zoo piv nrog phosphorus. Calcium ntau kuj muaj nyob rau hauv taub dag, carrots, qej, txiv apples. Thiab los ntawm cov khoom no, nws yog absorbed zoo heev. Tab sis spinach thiab sorrel, txawm tias nplua nuj nyob rau hauv calcium, tsis tuaj yeem suav hais tias yog qhov chaw ntawm nws. Tom qab tag nrho, oxalic acid slows down nws absorption.

Ntau cov ntxhia no kuj muaj nyob hauv cov txiv ntoo. Txhawm rau them nyiaj rau qhov tsis muaj calcium, nws yog qhov tsim nyog los suav nrog almonds, hazelnuts, walnuts hauv kev noj haus. Nws raug nquahu kom noj tsawg kawg ob peb daim txhua hnub. Qhuav apricots los yog figs kuj ua rau qhov tsis muaj calcium. Txaus 8 daim ib hnub twg - thiab qhov no yuav npog 10% ntawm cov ntxhia hauv txhua hnub. Rau pluas tshais, nws raug nquahu kom noj oatmeal. Ib phaj ntawm nws muaj 20% ntawm cov calcium uas xav tau txhua hnub. Thiab rau cov neeg tsis noj nqaij lossis cov neeg uas muaj lactose intolerance, cov mis nyuj tsis tu ncua tuaj yeem hloov tau cov kua mis nyeem qaub.

Muaj qee cov calcium hauv cov ntses thiab nqaij nruab deg, tshwj xeeb tshaj yog nyob rau hauv mackerel, sardines, cws. Tab sis nyob rau hauv nqaij thiab qe nws tsis txaus. Qhov ntau nws tau ua tiav, qhov tsawg no cov ntxhia. Hauv cov khoom ua tiav, calcium tsuas yog kwv yees li 10 mg rau 100 g.

Assimilation ntawm cov ntxhia no

Nws tsis txaus kom paub cov zaub mov twg muaj calcium. Txawm hais tias koj siv lawv tsis tu ncua hauv qhov ntau txaus, qhov no tsis txhais tau tias tag nrho cov ntxhia yuav raug nqus los ntawm lawv. Calcium deficiency tuaj yeem tshwm sim txawm nyob rau hauv cov neeg sim noj txoj cai. Tom qab tag nrho, ib co lwm yam microelements yog tsim nyog rau nws assimilation. Ua ntej tshaj plaws, nws yog rog. Yog li ntawd, cov neeg uas xaiv cov khoom noj mis nyuj muaj roj tsawg tsis tuaj yeem tau txais calcium los ntawm lawv. Koj kuj xav tau hlau txaus thiab vitamin D.

Tseem muaj cov kab ke uas cuam tshuam nrog kev nqus ntawm calcium. Nws absorption tsis zoo nrog ntau tshaj ntawm magnesium thiab phosphorus. Tsis tas li ntawd, nyob rau hauv cov txheej txheem ntawm kev kho cua sov, calcium tuaj yeem mus rau hauv daim ntawv inorganic, uas yog absorbed zuj zus. Cov ntxhia no tau tawm ntawm lub cev nrog kev noj ntau dhau ntawm kas fes, dej qab zib carbonated nrog hws hnyav lossis siv cov tshuaj diuretics.

Tsis tas li ntawd, kev nqus calcium yog cuam tshuam los ntawm hnub nyoog. Hauv cov menyuam yaus, txog li 50% ntawm cov ntxhia hauv cov khoom yog absorbed. Thiab nrog lub hnub nyoog, qhov peev xwm no poob. Cov neeg laus dua 45 xyoos tsuas yog nqus tau 15% ntawm calcium.

Calcium deficiency

Txawm hais tias cov ntxhia no muaj ntau heev, nyob rau xyoo tas los no ntau yam pathologies tau tsim ntau thiab ntau dua vim nws tsis muaj. Yog vim li cas rau lawv tuaj yeem tsis tsuas yog ib qho me me ntawm calcium hauv cov zaub mov, tab sis kuj yog kev ua txhaum ntawm nws qhov nqus. Ntxiv mus, nyob rau tib lub sijhawm, nws yuav maj mam ntxuav tawm ntawm cov pob txha, ua rau muaj kev loj hlob ntawm cov kab mob loj. Yog li ntawd, nws yog ib qho tseem ceeb uas yuav tau xyuam xim rau cov cim qhia ntawm calcium deficiency nyob rau hauv lub sij hawm. Tus neeg yuav ntsib cov tsos mob hauv qab no:

• plaub hau poob, dull thiab nkig;
• mob nkees, qaug zog hnyav;
• daim tawv nqaij qhuav, nkig rau tes;
• nce rhiab heev ntawm cov hniav enamel, predisposition rau caries;
• nquag convulsions,mob plab;
• cem quav;
• cov pos hniav;
• txo qis kev tiv thaiv.

Tsis muaj calcium tuaj yeem cuam tshuam rau kev ua haujlwm ntawm lub plawv. Lub plawv tsis ua hauj lwm, arrhythmia tshwm sim, tej zaum yuav muaj kev hloov pauv hauv cov ntshav siab. Yog tias koj tsis quav ntsej cov tsos mob no, lub cev yuav ua rau tsis muaj calcium los ntawm cov pob txha. Feem ntau vim qhov no, osteoporosis tsim - ib qho kev txo qis hauv pob txha. Cov pob txha ua nkig, pib deform, thiab kev ua haujlwm ntawm cov pob qij txha raug cuam tshuam.

Yuav ua li cas thiaj ua kom tsis muaj calcium

Feem ntau, txhawm rau them nyiaj rau qhov tsis muaj cov kab ke no, nws raug nquahu kom noj cov kev npaj tshwj xeeb. Calcium yog tsim nyob rau hauv daim ntawv ntawm carbonate, lactate los yog gluconate. Cov tshuaj no nrov: Calcemin, Calcium D3 Nycomed, Calcium Sandoz Forte, Complivit Calcium D3, Marine Calcium Biobalance. Tsis tas li ntawd, nws raug pom zoo kom noj cov vitamin D lossis roj ntses.

Koj tuaj yeem tsim kom tsis muaj calcium nyob rau lwm txoj hauv kev. Piv txwv li, suav nrog cov qe hauv av hauv koj cov zaub mov. Nws yuav tsum tau muab tshem tawm los ntawm cov qe zoo ntxuav thiab boiled. Sib tsoo lub plhaub nyob rau hauv lub kas fes grinder thiab noj ib feem peb ntawm ib tug teaspoon ib hnub twg, ntxiv txiv qaub kua txiv. Kuj tseem muaj calcium hauv tshuaj ntsuab: thyme, thyme, nettle, rosemary. Lub tais yuav tsum haus celery, noob hnav, flax thiab poppy noob.

Ntau tshaj ntawm cov ntxhia no

Cov calcium hauv cov khoom uas cov neeg niaj hnub noj tsis ntau heev. Yog lifeem ntau muaj qhov tsis muaj nws. Tab sis ib tug yuav tsum tsis txhob hnov qab txog xws li ib tug mob xws li hypercalcemia. Qhov no tuaj yeem tshwm sim nrog qee qhov pathologies uas ua rau muaj kev ua txhaum ntawm cov metabolism hauv cov ntxhia, nrog rau kev tswj tsis tau cov tshuaj. Nrog rau cov calcium ntau dhau hauv lub cev, cov tsos mob hauv qab no tuaj yeem pom:

• drowsiness, qaug zog, txo cov leeg leeg;
• qab los noj mov, nqhis dej muaj zog tshwm;
• tso zis ntau zaus, muaj calcium ntsev hauv cov zis;
• kev nyuaj siab lub plawv dhia;
• txo qis ntshav siab;
• pom kub hnyiab, flatulence, cem quav;
• yuav ua rau lub raum pob zeb.
• ntsev tau tso rau hauv cov ntaub so ntswg, feem ntau hauv cov pob qij txha.

Calcium yog ib qho tseem ceeb heev rau tib neeg noj qab haus huv. Yuav kom tau txais nws txaus, koj yuav tsum tau noj ntau yam khoom noj thiab sib npaug. Thiab cov tshuaj calcium, uas tau dhau los ua neeg nyiam tsis ntev los no, tsuas yog tuaj yeem noj ntawm cov tshuaj pom zoo los ntawm tus kws kho mob.