Calcium - ayyuka da inda zaka samu

Wadatacce

• Ayyukan Calcium
• Abincin mai cike da alli
• Shan alli
• Shawarwarin alli

Alli ma'adanai ne mai mahimmanci don ginawa da kula da ƙasusuwa da haƙori, ban da kasancewa mai matukar mahimmanci ga raunin jijiyoyi da watsa raɗaɗin jijiyoyi.

Saboda jiki yana amfani da shi sosai, yana da mahimmanci a sha alli cikin isasshen adadi, musamman a lokacin ƙuruciya, domin a wannan matakin rayuwa ne ake samun ƙasusuwa da haƙori, wanda nan gaba zai iya zama ajiyar alli a yanayi na nakasa.

Ayyukan Calcium

Alli yana aiki a cikin ƙwayar ƙwayoyin jiki duka, yana yin ayyuka kamar su:

1. Andarfafa da ba da tsari ga ƙashi da haƙori;
2. Shiga cikin daskarewar jini;
3. Cutar da jijiyoyin jiki;
4. Bada ragowar tsoka;
5. Kula da jinin pH;

Saboda ana amfani da shi sosai a cikin jiki, ƙarancin amfani da alli na iya haifar da rashi na wannan ma'adinin, wanda daga nan ake cire shi daga ƙashi don yin sauran ayyukansa a jiki. Lokacin da wannan yanayin ya daɗe na dogon lokaci, matsaloli irin su osteopenia da osteoporosis, waɗanda suke raunana ƙasusuwa, na iya tashi. Koyi yadda ake gane alamun rashin alli.

Abincin mai cike da alli

Ana iya samun alli a cikin abinci kamar su madara, yogurt, cuku da sauran abubuwan da suka samo asali, haka kuma a cikin sardines na gwangwani, kwayoyi na Brazil, almakara, gyada da tofu.

Ga babban mutum ya kai adadin da aka ba shi na alli a kowace rana, dole ne ya sha kimanin milimiyan 200 na madara + yankakken 3 cuku na Minas + yogurt ta yau da kullun, alal misali. Koyaya, mafi yawan lokuta ba lallai bane a cinye samfuran madara da yawa don samun isasshen alli, kamar yadda wasu nama da kayan lambu suma suna ƙunshe da adadi mai yawa na wannan na gina jiki. Duba adadin kalsiyam a cikin abinci.

Shan alli

Don shafar alli da kyau, yana da mahimmanci a sha ba tare da abinci mai ƙunshe da maganin kafeyin, baƙin ƙarfe ba, wanda yake yawanci a cikin nama, da phytates da oxalates, waɗanda suke cikin kayan lambu kamar su wake da alayyaho.

Wani abu mai mahimmanci don shawan alli shine kasancewar Vitamin D, wanda ke motsa hanji ya sha kalson din kuma ya kara tsayar da alli a cikin kasusuwa. Koyaya, banda madara, abinci kalilan ne ke da wadataccen Vitamin D, wanda ake samar dashi galibi lokacin da fatar ta shiga rana ba tare da amfani da hasken rana ba.

Baya ga abinci, motsa jiki, musamman waɗanda suka shafi tasiri, kamar su yin jogging ko tafiya, kuma yana haɓaka tasirin shan alli kuma yana haifar da haɗuwarsa cikin ƙashi. Duba ƙarin nasihu don inganta haɓakar alli.

Shawarwarin alli

Shawarwarin alli a kowace rana ya bambanta gwargwadon shekaru, kamar yadda aka nuna a ƙasa:

• 1 zuwa 3 shekaru: 500 milligram
• 4 zuwa 8 shekaru: 800 milligram
• Shekaru 9 zuwa 18: milligram 1,300
• 19 da 50 shekaru: 1,000 milligram
• daga shekara 50: milligram 1,200
• Mata masu ciki har zuwa shekaru 18: milligram 1,300
• Mata masu ciki bayan shekaru 18: miligram 1,000

Yaro wani bangare ne na rayuwa wanda alli yana da mahimmanci don samar da ƙashi mai ƙarfi, mai ƙarfi da girma da faɗi, ban da kasancewa lokacin samun haƙori. Tuni bayan shekaru 50, buƙatar alli na ƙaruwa don hana matsaloli irin su osteoporosis, wanda ya zama ruwan dare musamman ga mata bayan sun gama al'ada.