Calcium, bitamin D, da kashinku

Samun isasshen alli da bitamin D a cikin abincinka na iya taimakawa kiyaye ƙarfin ƙashi da rage haɗarin kamuwa da cutar sanyin kashi.

Jikinka yana buƙatar alli don kiyaye ƙasusuwa su zama masu ƙarfi da ƙarfi. Bonearancin ƙashi zai iya sa ƙasusuwanku su zama masu laushi da rauni. Wadannan kasusuwa masu rauni zasu iya karyewa cikin sauki, koda ba tare da wani rauni ba.

Vitamin D yana taimaka wa jikinka shan alli. Ku ci abincin da ke samar da adadin alli, bitamin D, da furotin. Irin wannan abincin zai ba jikin ku tubalin ginin da yake buƙatar yi da kuma kiyaye ƙashi mai ƙarfi.

Baya ga samun isasshen alli da bitamin D, za ka iya rage haɗarin kamuwa da cutar sanyin kashi ta hanyar motsa jiki a kai a kai da guje wa shan sigari da yawan shan giya.

Ana bayar da adadin alli a cikin milligram (mg), kuma ana ba da bitamin D a rukunin ƙasashen duniya (IU).

Duk yara masu shekaru 9 zuwa 18 ya kamata su sami:

• 1300 MG na alli kowace rana
• 600 IU na bitamin D kowace rana

Duk manya waɗanda shekarunsu ba su kai 50 ba suna da:

• 1000 MG na alli kowace rana
• 400 zuwa 800 IU na bitamin D kowace rana

Manya masu shekaru 51 da haihuwa sunada:

• Mata: 1200 MG na alli kowace rana
• Maza: 1000 MG na alli kowace rana

Maza da mata: I zuwa 800 zuwa 1000 na bitamin D kowace rana. Mutanen da ke da karancin bitamin D ko kuma ba su da isasshen adadin bitamin D za su buƙaci ƙarin adadin bitamin D mai yawa.

Yawan alli ko bitamin D da yawa na iya haifar da matsaloli kamar haɗarin haɗarin duwatsun koda.

• Adadin alli bazai wuce 2000 MG ba kowace rana
• Jimlar bitamin D bai kamata ya wuce 4000 IU kowace rana ba

Madara da kayayyakin kiwo sune mafi kyawun hanyoyin samun alli. Suna dauke da wani nau'i na alli wanda jikinka zai iya sha cikin sauki. Zabi yogurts, cuku, da man shanu.

Manya su zabi madara mara mai (skim) ko madara mai mai (2% ko 1%), da sauran kayan kiwo mai ƙarancin mai. Cire wasu daga cikin kitse baya rage adadin kalsiyam a cikin kayan kiwo.

• Yogurt, mafi yawan cuku, da man shanu suna zuwa iri-mai mara mai ko mara mai mai.
• Vitamin D na taimakawa jikin ka wajen amfani da sinadarin calcium, shi yasa ma ake saka bitamin D a madara.

Idan ka ci kadan ko babu kayan kiwo, zaka iya samun alli a cikin wasu abinci. Sau da yawa ana saka shi a cikin ruwan lemun tsami, madarar waken soya, tofu, hatsi masu shirin-ci, da burodi. Bincika alamun da ke kan waɗannan abincin don ƙarin alli.

Koren kayan lambu masu ganye, kamar su broccoli, collards, kale, mustard greens, turnip ganye, da bok choy (kabeji na kasar Sin), su ne ingantattun hanyoyin samun alli.

Sauran kyawawan kayan abinci na alli sune:

• Kifin Salmon da kifin sardines da ke gwangwani tare da kashinsu (zaka iya cin waɗannan ƙasusuwa masu taushi)
• Almonds, kwayoyi na Brazil, 'ya'yan sunflower, tahini (sesame manna), da busasshen wake
• Blackstrap molasses

Sauran nasihu don tabbatar cewa jikin ku na iya amfani da alli a cikin abincin ku:

• Cook kayan lambu mai yawan ƙwaya a cikin ƙaramin ruwa don mafi kankanin lokacin da zai yiwu. Za su riƙe ƙarin alli ta wannan hanyar.
• Yi hankali game da abin da kuke ci tare da abinci mai wadataccen alli. Wasu zaren, kamar su alkamar alkama da abinci tare da sinadarin oxalic acid (alayyaho da kuma rhubarb), na iya hana jikinka shan alli.

Kwararka na iya bayar da shawarar alli ko karin bitamin D don alli da bitamin D da kuke buƙata. Koyaya, daidaituwa tsakanin fa'idodi da cutarwar waɗannan abubuwan kari basu bayyana ba.

Osteoporosis - alli; Osteoporosis - ƙananan ƙashi

• Tushen alli
• Osteoporosis
• Osteoporosis
• Tushen Vitamin D
• Amfanin alli

Brown C. Vitamin, alli, kashi. A cikin: Brown MJ, Sharma P, Mir FA, Bennett PN, eds. Magungunan asibiti. 12th ed. Philadelphia, PA: Elsevier; 2019: babi na 39.

Cosman F, de Beur SJ, LeBoff MS, et al. Jagoran likita don rigakafi da magani na osteoporosis. Osteoporos Int. 2014; 25 (10): 2359-2381. PMID: 25182228 pubmed.ncbi.nlm.nih.gov/25182228/.

Cibiyoyin Kiwon Lafiya na ,asa, Ofishin yanar gizon plementsarin Abincin Abinci. Takardar gaskiya game da kwararru kan kiwon lafiya: Calcium. ods.od.nih.gov/factsheets/Calcium-HealthProfessional. An sabunta Maris 26, 2020. An shiga cikin Yuli 17, 2020.

Tasungiyar Ayyuka na Rigakafin Amurka; Grossman DC, Curry SJ, Owens DK, et al. Vitamin D, alli, ko haɗakar ƙarin don farkon rigakafin ɓarkewa a cikin manya-mazauna cikin gari: Bayanin shawarwarin Tasungiyar kungiyar Ayyuka na Rigakafin Amurka. JAMA. 2018; 319 (15): 1592-1599. PMID: 29677309 pubmed.ncbi.nlm.nih.gov/29677309/.

• Alli
• Osteoporosis
• Vitamin D