Calcium da ƙashi

Calcium na ma'adinai yana taimaka maka tsokoki, jijiyoyi, da ƙwayoyin jiki suyi aiki daidai.

Jikin ka kuma yana buƙatar alli (kazalika da phosphorus) don yin ƙoshin lafiya. Kasusuwa sune babban wurin ajiyar sinadarin calcium a jiki.

Jikinka ba zai iya yin alli ba. Jiki yana samun alli kawai da yake buƙata ta hanyar abincin da kuke ci, ko daga kari. Idan baka samun isasshen alli a cikin abincinka, ko kuma jikinka baya shan isasshen alli, ƙasusuwanka na iya yin rauni ko kuma ba zasu yi girma yadda ya kamata ba.

Kashin ku (kasusuwa) rayayyun kwayoyin halitta ne. Kasusuwa koyaushe ana sake fasalinsu tare da sake tsufa tsohuwar ƙashi kuma ana samun sabon ƙashi. Yana daukar kimanin shekaru 10 kafin duk kashi a jikinka ya sabunta. Wannan shine dalilin da ya sa kulawa da lafiyar ƙashi yana da mahimmanci a cikin manya ba wai kawai a cikin yara masu tasowa ba.

Yawan ƙashi yana nufin yawan alli da sauran ma'adanai a cikin wani ɓangaren ƙashinku. Yawan ƙashi ya fi girma tsakanin shekaru 25 zuwa 35. Yana sauka yayin da kuka tsufa. Wannan na iya haifar da rauni, ƙasusuwa masu rauni waɗanda zasu iya fasa sauƙi, koda ba tare da faɗuwa ko wata rauni ba.

Tsarin narkewar abinci ba shi da kyau yayin shan alli. Yawancin mutane suna shan kashi 15% zuwa 20% na alli da suke ci a cikin abincinsu. Vitamin D shine hormone wanda ke taimakawa hanji ya sha ƙarin alli.

Yawancin tsofaffi da yawa suna da haɗari na yau da kullun wanda ke haifar da lafiyar ƙashi. Amfanin alli a cikin abinci (madara, cuku, yogurt) yana da ƙasa. Matakan Vitamin D basu da kyau kuma hanjin shayar alli yayi kadan. A cikin manya da yawa, siginar hormonal dole su cire wasu alli daga kasusuwa kowace rana don kiyaye matakan alli na jini na al'ada. Wannan yana taimakawa ga asarar kashi.

Saboda wannan, yayin da kuka tsufa, jikinku har yanzu yana buƙatar alli don kiyaye ƙasusuwanku suyi ƙarfi da ƙarfi. Yawancin masana sun ba da shawarar aƙalla miligrams 1,200 na alli da ɗari 800 zuwa 1,000 na bitamin D a rana. Mai ba ku kiwon lafiya na iya ba da shawarar ƙarin don ba ku alli da bitamin D da kuke buƙata.

Wasu shawarwari suna kira ga mafi yawan ƙwayoyin bitamin D, amma masana da yawa suna jin cewa yawancin allunan bitamin D ba su da aminci ga kowa. Bugu da kari, sinadarin calcium mai yawa a cikin abincinku na iya haifar da matsalolin lafiya kamar su maƙarƙashiya, dutsen koda, da lalata koda. Idan kun damu game da lafiyar ƙashi, tabbas ku tattauna tare da mai ba ku ko karin ƙwayoyin calcium da Vitamin D zaɓi ne mai kyau a gare ku.

Mutanen da ke da cututtukan da ke da alaƙa da hanji (cututtukan hanji, aikin tiyata na ciki), cututtukan gland na parathyroid, ko kuma shan wasu magunguna na iya buƙatar shawarwari daban-daban don alli da ƙarin bitamin D Yi magana da mai baka idan baka da tabbas game da yawan sinadarin calcium da bitamin D da zasu sha.

Bi tsarin abinci wanda ke bada adadin adadin alli, bitamin D, da furotin. Wadannan abubuwan gina jiki ba za su daina zubar da kashi kwata-kwata ba, amma za su taimaka wajen tabbatar da cewa jikinka yana da kayan aikin da zai gina kasusuwa. Sauran aiki da aiki na iya kiyaye kasusuwa kuma ya sa su ƙarfi. Guje wa shan sigari kuma na kiyaye kasusuwa kuma yana sa su ƙarfi.

Abincin mai yawan kuzari sun hada da:

• Madara
• Cuku
• Ice cream
• Ganye masu kayan lambu, irin su alayyaho da koren ganye
• Kifi
• Sardines (tare da ƙasusuwa)
• Tofu
• Yogurt

Strengtharfin ƙashi da alli; Osteoporosis - alli da kasusuwa; Osteopenia - alli da kasusuwa; Thinarfafa ƙashi - alli da ƙashi; Boneananan ƙananan kashi - alli da kasusuwa

• Calcium da ƙashi

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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: pubmed.ncbi.nlm.nih.gov/25182228/.

Sakhaee K, Moe OW. Urolithiasis. A cikin: Yu ASL, Chertow GM, Luyckx VA, Marsden PA, Skorecki K, Taal MW, eds. Brenner da Rector na Koda. 11th ed. Philadelphia, PA: Elsevier; 2020: babi na 38.

Servicesungiyar Servicesungiyar Ayyuka ta Rarraba Amurka, Grossman DC, Curry SJ, Owens DK, et al. Vitamin D, alli, ko haɗakar ƙarin don farkon rigakafin ɓarkewa a cikin manya-mazauna mazaunan gida: Bayanin Shawarwarin Forceungiyar Forceungiyar Tsaron Amurka. JAMA. 2018; 319 (15): 1592-1599 PMID: 29677309 pubmed.ncbi.nlm.nih.gov/29677309/.