Calcium imwe yezvakakosha zvinovaka muviri mukudya kwako, asi iwe unoziva kuti ndeipi huwandu hunofanirwa kutorwa pazuva reichi chicherwa?
Nhamba yacho haina kufanana kune wese munhu, asi inosiyana zvichienderana nehunhu uye zera. Ipapo, iwe unogona kuziva kuti yakawanda sei calcium yaunoda mune yako kesi:
Calcium inoda
Vacheche kusvika pamwedzi mitanhatu: mazana maviri emamirigiramu pazuva
Vacheche vari pakati pemakore manomwe negumi nemaviri ekuberekwa: 7 milligrams pazuva
Vana vari pakati pemakore 1 ne3 ekuberekwa: 700 milligrams pazuva
Vana vane makore 4-8 ekuberekwa: chiuru chemamirigiramu pazuva
Vana vari pakati pemakore 9 ne13 ekuberekwa: 1,300 milligrams pazuva
Vachiri kuyaruka pakati pemakore gumi nemana negumi nemasere: mamirigri mazana matatu nemazana matatu pazuva
Vakuru vane makore 19 kusvika 50: 1,000 XNUMX mamirigiramu pazuva
Vakadzi vanodarika makumi mashanu: 50 milligrams pazuva
Varume vane makore 51 kusvika 70: chiuru chemamirigiramu pazuva
Varume vanopfuura makumi manomwe: 70 milligrams pazuva
Calcium inoda zvakakwirira pakati pemazera e9 ne18, apo mapfupa anopinda chinonyanya kukosha chikamu chekukura chehupenyu. Kubva pamakore makumi mashanu, vakadzi vanofanira kuenda kubva pa50 kusvika pa1,000 nekuda kwenjodzi ye osteoporosis. Kune varume, iyo inokurudzirwa huwandu hwakaita chiuru chemamirigiramu kweazhinji ehupenyu hwavo, ichiwedzera kusvika chiuru nemazana maviri mushure memakore makumi manomwe nekubvisa kurasikirwa nefupa.
Ndeupi muganho?
Kusvikira makore makumi mashanu, vanhu vakuru vanorayirwa kuti vasapfuure mamirigiramu mazana maviri nemashanu ye calcium pazuva. Kubva pamakore makumi mashanu, huwandu hwakanyanya hunokurudzirwa nenyanzvi hune zviuru zviviri zvemug zuva nezuva.
Chikafu chakazara mu calcium
Unogona kuwana calcium mu mukaka wemhuka uye calcium-yakasimbiswa michero nzira. Dzimwe nzvimbo dzekufunga nezvadzo ndeyo yogati, chizi, zviyo zvakasimbiswa uye tofu, kare, broccoli, dzimwe hove dzakadai sesardini, uye salmon.
Kutamba basa?
Muviri unoda calcium ye kukura uye kusimbisa kwemapfupa. Ropa rekuvhara uye mhasuru kudzvinyirira mamwe mabasa mune ino mineral inoita basa rakakosha.