Calcium a cikin abinci

Calcium shine mafi yawan ma'adinai da ake samu a jikin mutum. Hakori da kasusuwa suna dauke da mafi yawan alli. Kwayoyin jijiyoyi, kayan jikinsu, jini, da sauran ruwan jiki suna dauke da sauran alli.

Calcium shine ɗayan mahimman ma'adanai ga jikin ɗan adam.Yana taimakawa samarwa da kiyaye lafiyayyun hakora da ƙasusuwa. Matsayi mai kyau na alli a cikin jiki a tsawon rayuwa na iya taimakawa hana osteoporosis.

Calcium yana taimakawa jikinka da:

• Gina kasusuwa da hakora masu karfi
• Zubar da jini
• Aika da karɓar siginar jijiyoyi
• Matsawa da shakatawa tsokoki
• Sakin hormones da sauran sinadarai
• Tsayawa bugun zuciya na yau da kullun

KAYAN CALCIUM DA DAIRY

Yawancin abinci suna ƙunshe da alli, amma kayayyakin kiwo sune tushen mafi kyau. Madara da kayayyakin kiwo irin su yogurt, cuku, da man shanu suna dauke da wani nauin sinadarin calcium wanda jikinka zai iya sha.

Ana bada cikakkiyar madara (mai kashi 4%) ga yara masu shekaru daga 1 zuwa 2. Yawancin manya da yara sama da shekaru 2 su sha madara mai ƙyama (2% ko 1%) ko madara mai ƙyama da sauran kayan kiwo. Cire kitse ba zai rage adadin kalsiyam a cikin kayan kiwo ba.

• Yogurt, mafi yawan cuku, da man shanu sune ingantattun hanyoyin samun alli kuma sun shigo cikin nau'ikan mai mai mai ko mai.
• Madara kuma kyakkyawan tushe ne na sinadarin phosphorus da magnesium, wanda ke taimakawa jiki sha da amfani da sanadarin.
• Ana buƙatar Vitamin D don taimakawa jikin ku amfani da alli. Madara yana da ƙarfi tare da bitamin D saboda wannan dalili.

SAURAN MAGUNGUNAN CALCIUM

Sauran hanyoyin calcium waɗanda zasu iya taimakawa haɗuwa da buƙatun alli na jikin ku sun haɗa da:

• Koren kayan lambu kamar su broccoli, collards, kale, mustard greens, turnip ganye, da bok choy ko kabejin China
• Salmon da sardines gwangwani tare da ƙasusuwa masu laushi
• Almonds, kwayoyi na Brazil, 'ya'yan sunflower, tahini, da busasshen wake
• Blackstrap molasses

Sau da yawa ana kara alli ga kayan abinci. Wadannan sun hada da abinci kamar su lemun zaki, madarar waken soya, tofu, hatsin da za a ci, da kuma burodi. Waɗannan mahimmancin tushen alli ne ga mutanen da basa cin kayan kiwo da yawa.

Hanyoyi don tabbatar da samun isasshen alli a cikin abincinku:

• Cook abinci a cikin ƙaramin ruwa don mafi kankanin lokacin da zai yiwu don adana ƙarin alli a cikin abincin da kuke ci. (Wannan yana nufin tururi ko sautéing don dafa maimakon tafasasshen abinci.)
• Yi hankali game da sauran abincin da zaka ci tare da abinci mai wadataccen alli. Wasu zaren, kamar su alkamar alkama, da abinci mai sinadarin oxalic acid (alayyaho da rhubarb) suna iya ɗaure shi da alli kuma su hana shi sha. Wannan shine dalilin da ya sa ba a ɗaukar ganye masu ganye a matsayin tushen tushen alli da kansu, saboda jikinku ba zai iya amfani da yawancin sinadarin da ke ciki ba. Mutanen da ke cin abinci mara cin nama suna buƙatar tabbatar da cewa sun haɗa da kayan waken soya da kayan ƙarfe don samun isasshen alli.

CIGABA DA AIKI

Hakanan ana samun alli a cikin yawancin sinadaran multivitamin-ma'adinai. Adadin ya bambanta, ya danganta da ƙarin. Abubuwan kari na abinci zasu iya ƙunsar alli kawai, ko alli tare da wasu abubuwan gina jiki kamar su bitamin D. Bincika lakabin akan Factsarin Bayanin allon kunshin don ƙayyade adadin alli a cikin ƙarin. Amfani da alli ya fi kyau idan aka sha adadin da bai wuce MG 500 ba a lokaci guda.

Wasu nau'ikan nau'ikan abinci guda biyu da ake samu a cikin abinci sun hada da sinadarin calcium citrate da alli.

• Calcium citrate shine mafi tsada nau'i na ƙarin. Jiki yana ɗauke shi da kyau akan cikakke ko fankar ciki.
• Calcium carbonate ba shi da tsada. Jiki ya fi kyau idan aka dauke shi da abinci. Ana samun Calcium carbonate a cikin samfuran maganin antacid kamar Rolaids ko Tums. Kowace taunawa ko kwaya yawanci tana bada 200 zuwa 400 MG na alli. Bincika lakabin don ainihin adadin.

Sauran nau'ikan alli a cikin kari da abinci sun hada da calcium lactate, calcium gluconate, da calcium phosphate.

Calciumara yawan alli don iyakanceccen lokaci baya haifar da sakamako masu illa. Koyaya, karbar mafi yawan alli cikin dogon lokaci yana haifar da haɗarin duwatsun koda a cikin wasu mutane.

Wadanda basu karbi isasshen alli a cikin dogon lokaci ba zasu iya haifar da sanyin kashi (rage jijiyar kasusuwa da asarar karfin kashi a kan lokaci). Sauran rikice-rikice suma suna yiwuwa.

Mutanen da ke fama da rashin haƙuri na lactose suna da matsala wajen narkar da lactose, sukari a cikin madara. Ana samun samfuran kan-kan-kan wanda ke sauƙaƙa narkar da lactose. Hakanan zaka iya sayan madara mara lactose a yawancin shagunan kayan abinci. Yawancin mutane waɗanda ba sa fama da tsananin lactose-rashin haƙuri har yanzu suna iya narkar da cuku mai wuya da yogurt.

Faɗa wa mai kula da lafiyar ku game da kowane irin abinci da magungunan da kuka sha. Mai ba da sabis ɗinku na iya gaya muku idan waɗannan abubuwan abincin za su iya hulɗa ko tsoma baki tare da takardar sayan ku ko magungunan kan-kanti. Bugu da kari, wasu magunguna na iya tsoma baki game da yadda jikin ku ke shan alli.

Abinda aka fi so shine alli shine wadataccen abinci mai ƙanshi kamar kayan kiwo. Wasu mutane zasu buƙaci ɗaukar ƙarin alli. Yaya yawan allin da kuke buƙata ya dogara da shekarunku da jima'i. Sauran dalilai, kamar ciki da cututtuka, suma suna da mahimmanci.

An bayar da shawarwari game da alli, da sauran abubuwan gina jiki, a cikin Abincin Abincin Abincin (DRIs) wanda Hukumar Abinci da Abinci ta gina a Cibiyar Magunguna. DRI kalma ce don ƙididdigar isharar da aka yi amfani da ita don tsarawa da tantance abubuwan cin abinci na masu lafiya. Wadannan dabi'u, wadanda suka bambanta da shekaru da jinsi, sun hada da:

• Bada Shawarwarin Abinci (RDA): Matsakaicin matakin yau da kullun wanda ya isa ya sadu da abubuwan gina jiki na kusan duka (97% zuwa 98%) masu lafiya. RDA matakin ci ne bisa ga shaidar binciken kimiyya.
• Isasshen Amfani (AI): An kafa wannan matakin lokacin da babu wadatar shaidun binciken kimiyya don haɓaka RDA. An saita shi a matakin da ake tunanin tabbatar da isasshen abinci mai gina jiki.

Abinda aka fi so shine alli shine wadataccen abinci mai ƙanshi kamar kayan kiwo. Wasu mutane zasu buƙaci shan ƙwayoyin calcium idan basu sami isasshen alli daga abincin da suke ci ba.

Jarirai (AI):

• 0 zuwa watanni 6: milligram 200 kowace rana (mg / day)
• 7 zuwa watanni 12: 260 mg / day

Yara da matasa (RDA):

• Shekaru 1 zuwa 3: 700 mg / rana
• Shekaru 4 zuwa 8: 1,000 mg / rana
• Shekaru 9 zuwa 18: 1,300 MG / rana

Manya (RDA):

• Shekaru 19 zuwa 50: 1,000 mg / rana
• Shekaru 50 zuwa 70: Maza - 1,000 mg / rana; Mata - 1,200 MG / rana
• Fiye da shekaru 71: 1,200 MG / rana

Ciki da shayarwa (RDA):

• Shekaru 14 zuwa 18: 1,300 mg / rana
• Shekaru 19 zuwa 50: 1,000 mg / rana

Har zuwa 2,500 zuwa 3,000 MG a rana na alli daga tushen abinci da kari yana da aminci ga yara da matasa, kuma 2,000 zuwa 2,500 MG a rana yana da lafiya ga manya.

Jerin na gaba zai iya taimaka muku sanin yawan adadin allin da kuke samu daga abinci:

• 8-ounce (mililita 240) gilashin madara = 300 mg na alli
• 8 ounce (mililita 240) gilashin kalsiya mai ƙamshi madara mai soya = 300 mg na alli
• 1.5 oza (gram 42) na cuku = 300 MG na alli
• 6 oces (168 grams) na yogurt = 300 MG na alli
• 3 oces (gram 84) na sardines tare da kashi = 300 mg na alli
• ½ kofin (gram 82) na dafaffun ganyen da aka dafa = 100 MG na alli
• Kofin (gram 23) na almond = 100 MG na alli
• Kofi 1 (gram 70) na shkakken bok choy = 74 MG na alli

Ana buƙatar Vitamin D don taimakawa jiki sha kalshiyam. Lokacin zabar karin sinadarin calcium, nemi daya wanda shima ya kunshi bitamin D.

Abinci - alli

• Amfanin alli
• Tushen alli

Cibiyar Magunguna, Hukumar Abinci da Abinci. Abincin Abinci na Abinci don Ciwan Calcium da Vitamin D. Makarantun Jami'o'in Kasa. Washington, DC. 2011. PMID: 21796828 www.ncbi.nlm.nih.gov/pubmed/21796828.

Mason JB. Vitamin, ma'adanai masu alama, da sauran kayan ƙarancin abinci. A cikin: Goldman L, Schafer AI, eds. Magungunan Goldman-Cecil. 25th ed. Philadelphia, PA: Elsevier Saunders; 2016: babi na 218.

Cibiyoyin Lafiya na Kasa. Takardar shaidar karin abinci mai gina jiki: alli. ods.od.nih.gov/factsheets/Calcium-HealthProfessional/. An sabunta Satumba 26, 2018. An shiga Afrilu 10, 2019.

Gidauniyar Osteoporosis ta Kasa. Jagoran likita don rigakafi da magani na osteoporosis. 2014. Issue, Shafi 1. www.bonesource.org/clinical-guidelines. An sabunta Afrilu 1, 2014. An shiga Afrilu 10, 2019.

Salwen MJ. Vitamin da abubuwa masu alama. A cikin: McPherson RA, Pincus MR, eds. Henry's Clinical Diagnosis and Management by Hanyoyin Laboratory. 23 ga ed. St Louis, MO: Elsevier; 2017: babi na 26.

Ma'aikatar Aikin Gona ta Amurka. FoodData ta Tsakiya. fdc.nal.usda.gov/index.html. An shiga Afrilu 10, 2019.