Peb txhua tus paub hais tias calcium uas yog lub ntsiab ntawm cov pob txha thiab cov ntaub so ntswg. Thiab qhov tseeb hais tias qhov kev xav tau rau calcium thaum ib tug poj niam lub cev xeeb tub nce, dhau lawm, txhua leej txhua tus paub, vim hais tias tam sim no cov mineral no yog siv rau cov kev xav tau ntawm tus me nyuam. Paub txog qhov no, cov niam txiv yav tom ntej tau sau lawv tus kheej cov calcium uas npaj. Vim tias cov khoom noj khoom haus ntau dhau ntawm calcium, cov pob txha fetal ua rau tsis zoo, qhov tsis muaj peev xwm hloov. Tiam sis hauv kev yug menyuam cov pob txha taub hau yuav tsum tau muab sib tov, uas ua kom yooj yim rau tus me nyuam mus dhau txoj kev yug me nyuam. Yog tias lub nrig ntawm lub taub hau tsis tuaj yeem tshwm sim vim lub pob txha thiab cov pob zeb loj tshaj plaws, qhov kev pheej hmoo ntawm kev raug mob rau leej niam thiab tus me nyuam muaj ntau ntxiv. Thiab tom qab yug me nyuam ntawm ib tug me nyuam, thaum ntxov ntxov ntawm qhov fontanel tuaj yeem ua rau muaj kev nyuaj siab ntau zog.
Overabundance ntawm poov hlau yog tsim txom vim hais tias thaum tshem tawm nws tshaj, lub system excretory, nyob rau hauv particular lub raum, yog loaded. Tab sis tseem nyob hauv cov me nyuam tseem tsis tau yug, lub raum tsis ua hauj lwm tsis tau, nws tsis tuaj yeem tshem tau cov calcium uas ntau dhau thiab nws tau txum tim hauv cov pob txha
Qhov teeb meem ntawm lub ntsiab lus tseem ceeb no tsuas yog teeb meem. Calcium yog ib hom khoom siv rau tus me nyuam lub cev hauv niam lub cev. Nws yog ib qho tseem ceeb rau txoj kev tsim thiab kev txhim kho ntawm txhua lub cev nqaij daim tawv, nrog rau cov hlab ntsha hlwb, cov hauv nruab nrog cev, pob txha, qhov muag, pob ntseg, plaub hau, rau tes. Kev loj hlob ntawm lub cev thiab lub hlwb ntawm tus me nyuam tom qab yug me nyuam yuav nyob ntawm seb cov calcium uas absorbed thaum lub caij nyoog hauv kev loj hlob.
Hla lub tsho me nyuam, kwv yees li 250-300 mg nkag rau hauv lub plab. Qhov no micronutrient txhua hnub. Thaum cev xeeb tub, tus me nyuam cov kev xav tau nyob hauv plab yuav tsum tuaj ua ntej. Thiab lawv txaus siab rau thawj qhov chaw. Yog hais tias nyob hauv lub cev ntawm tus poj niam cev xeeb tub calcium nyob thiab yog txaus rau ob, ces cov mineralization ntawm cov pob txha thiab kev tso cov hniav ntawm tus me nyuam yuav kis tsis tau rau nws cov pob txha.
Nrog rau tus nqi ntawm cov calcium tsis txaus, tus tsim fetus yuav coj nws los ntawm cov pob txha thiab cov hniav ntawm leej niam. Vim li ntawd, qhov muag ntawm cov pob txha hauv cov poj niam cev xeeb tub, cov pob txha thiab deformation ntawm cov hniav nce, thiab qhov tsis muaj zog ntawm lub plawv mob yuav tsim.
Cov qe tseem ceeb ntawm cov calcium uas yog - hom muag cov cheese (piv txwv li, Adyghe, Mozzarella, Suluguni) thiab lwm yam khoom siv mis nyuj: mis nyuj, tsev cheese, yogurt, yoghurt, fermented ci mis. Thiab nco ntsoov tias cov tshuaj calcium uas zoo dua ntawm cov khoom noj uas muaj tsawg dua roj. Ntau cov calcium uas muaj nyob rau hauv walnuts, legumes (taum, taum pauv), zaub paj, zaub paj, turnips, celery, zaub txhwb qaib, txiv hmab txiv ntoo thiab txiv hmab txiv ntoo (gooseberry, currant, strawberry, cherry), suede. Qe thiab hiav txwv ntses yog ib qho tseem ceeb ntawm cov calcium.
Niam txiv yav tom ntej tuaj yeem tau txais cov calcium txhua hnub, yog tias nws txawj ua nws cov zaub mov.
Cov khoom muaj calcium | Cov khoom noj | Tus nqi ntawm CA nyob rau hauv cov khoom | |
Curd ntawm nruab nrab rog cov ntsiab lus | 200gr | 300mg | |
Yoghurt 2.5% | 200ml | 320mg | |
Mis nyuj haus 3.2% | 200ml | 250mg | |
Cheese ntawm Adyghe, mozzarella | 50gr | 270mg | |
Siav taum | 150gr. | 90mg | |
Broccoli | 40gr. | 40mg | |
Cereal bread | 30gr. | 50mg | |
Qhuav figs | 1pc. | 25mg | |
Txiv kab ntxwv | 1pc. | 50mg | |
Txhua txhua hnub peb lub cev xav tau calcium, tab sis nws tsis paub yuav ua li cas yuav ua tau cov reserves ntawm no cov tshuaj mineral. Lub cev yuav siv ntau cov tshuaj calcium los ntawm cov khoom uas nws xav tau hnub no. Yog li ntawd, koj yuav tsum tau ua kom ib txwm muaj cov calcium. Yog tias ib tug poj niam noj qab nyob zoo, thiab txhua txhua hnub siv cov khoom noj uas muaj calcium txaus, nws tsis tas yuav tsum tau noj cov tshuaj ntxiv ntawm cov tshuaj calcium. Rau kev pom kev haum xeeb, nws yog qhov tshwj xeeb tshaj yog qhov tseem ceeb ntawm no nkag mus rau hauv lub cev hauv nws daim ntawv, uas yog, los ntawm cov zaub mov. Tsuas yog nyob rau hauv cov ntaub ntawv no, ib qho overdose raug tshem tawm. Kev noj qab haus huv ntau heev ntawm cov khoom cua calcium uas nyob rau hauv cov ntsiav tshuaj tuaj yeem ua rau tsim muaj xuab zeb thiab txawm lub raum pob zeb rau cov poj niam.
Qee cov khoom noj qeeb cov nqus tau cov calcium hauv txoj hnyuv. Qhov no zaub - sorrel, spinach, muaj acids, uas sib cuam tshuam nrog poov hlau, daim ntawv insoluble salts. Cov rog thiab yooj yim carbohydrates (khob noom, khob haus dej, pob ntseg, kissels) kuj ua kom haum thiab nqus tau cov calcium nyuaj. Ua txhaum cov kab mob calcium hauv lub cev ntawm kas fes, Coca Cola, ntau yam nqaij cov khoom ua los ntawm cov nqaij ua (khoob khoob hnyuv ntxwm, nqaij npua). Nws zoo dua rau cov zaub mov zoo li no ntawm kev noj haus thaum lub caij cev xeeb tub. Tsis txhob haus dej hauv tsev cheese kas fes kas fes lossis tshuaj yej - nyob rau hauv kev sib koom ua ke no, calcium uas absorbed phem heev.
Thaum tsis muaj calcium hauv lub ntsej muag, nyob rau hauv xws li mob tus kws kho mob tuaj yeem sau cov calcium kom tsawg hauv cov ntsiav tshuaj. Tab sis nco ntsoov tias nrov ua ntej calcium gluconate ntsiav tshuaj, as Well as coral los yog marine calcium, tsis zoo nqis, txij li thaum lawv sawv cev rau inorganic daim ntawv ntawm no keeb. Nws raug nquahu kom siv lub qe plhaub ua lub ntuj tsim los ntawm calcium. Raws li nws cov kab mob hauv microelement, nws zoo li cov pob txha tib neeg.
Rau qhov npaj ntawm hmoov, ntxuav zoo nqaij qaib qe (zoo tagnrho hauv tsev qe, hauv freshness koj paub meej). Tso lawv tawm ntawm cov ntawv, tshem tawm cov zaj duab xis puab thiab qhuav. Qhuav lub shells ntawm ib tug kasfes grinder. Rau qhov koob tshuaj uas tau pom zoo, nrog koj tus kws kho mob tham (feem ntau yog ib nrab-spoonful ib hnub). Ua ntej yuav siv cov hmoov no yuav tsum tau tua nrog cov txiv qaub kua txiv qaub. Nyob rau hauv cov ntaub ntawv no, ib qho kev sib tov yog tsim-calcium citrate, uas yog zoo tshaj plaws absorbed los ntawm tib neeg lub cev.