Calcium tseem ceeb heev thaum cev xeeb tub, yog li ntawd fetus tuaj yeem tsim, nws yog lub luag hauj lwm rau kev txhim kho tag nrho cov ntaub so ntswg ntawm tus me nyuam, lub pob ntseg thiab qhov muag, cov plaub hau thiab cov rau tes, cov hauv nruab nrog cev, cov paj hlwb. Hauv ib teev, 13 milligrams ntawm calcium lossis 300 milligrams ib hnub twg yuav tsum dhau mus rau hauv plab menyuam plab, 25 grams ntawm calcium uas yuav tsum tau sau rau hauv tus menyuam lub cev thaum lub sij hawm gestation kom tiv thaiv tau tus kab mob xws li "rickets" - ib txwm ua txhaum ntawm cov pob txha ntawm tus menyuam.
Yuav kom paub meej tias fetus tau txais cov khoom noj kom txaus, lawv yuav tsum xub ua txhua tus poj niam cev xeeb tub. Calcium txo txoj kev pheej hmoo ntawm tus me nyuam hauv plab los yog qaub ncaug, ua rau cov ntshav siab tuaj yeem ua rau cov ntshav tseem ceeb txaus ntshai rau lub neej ntawm tus niam thiab tus me nyuam. Thaum yug tus me nyuam, qhov yuav tshwm sim los ntawm kev loj hlob los ntshav loj thiab qhov ua tiav ntawm tus me nyuam hauv plab ntxov zuj zus. Calcium yog lub luag hauj lwm rau cov xwm txheej ntawm cov rau tes thiab cov hniav ntawm ib tug poj niam cev xeeb tub, tsis pub lawv ua txhaum thiab rhuav, txhawb kev loj hlob zoo thiab cov plaub hau kom zoo.
Leej twg suffers los ntawm ib tug tsis muaj calcium
Muaj qee leej neeg uas raug kev txom nyem los ntawm cov tsis muaj calcium. Ua ntej tshaj, nws suav nrog cov uas:
- leej twg muaj leanness;
- tsis qab los noj mov, uas ua rau muaj kev siab phem thiab ntxhov siab;
- Nws haus luam yeeb;
- feem ntau mob, nrog ua npaws.
Ib qho cwj pwm ntawm cov calcium uas tsis muaj peev xwm yog qhov mob ntawm cov pob txha thiab pob qij txha, muaj "ntxuav tawm" ntawm calcium ntawm pob txha.
Muaj qee yam cim qhia tau hais tias muaj peev xwm qhia tias tsis muaj peev xwm ntawm cov tshuaj calcium hauv lub cev ntawm tus poj niam cev xeeb tub:
- Tsaus cov plaub hau poob;
- Caries, kev puas tsuaj thiab deterioration ntawm cov hniav;
- Cov ntsia hlau yog xoob ...
Rau qhov noj tau cov calcium, cov nqaij ntshiv ua haujlwm, thiab yog tias koj dhau mus ua si nrog kev ua si, nws yuav ua rau mob hauv cov leeg thiab pob qij txha, qaug zog, uas tuaj yeem cuam tshuam cov kev xav ntawm lub cev calcium.
Yuav ua li cas koj tuaj yeem paub txog tias tsis muaj calcium uas?
Tus poj niam cev xeeb tub yuav tsum paub txog ua ntej muaj calcium hauv lub cev, lub xeev ntawm nws cov pob txha. Los txiav txim seb cov pob zeb ntawm cov pob txha hnoos, qhov "densitometry" yog siv. Tom qab ntawd ib tug poj niam tuaj yeem tau txais ib cov degree ntawm calcium uas nws nyiam thiab lub xeev ntawm nws lub cev pob txha. Txoj kev no pub koj pom cov kab mob ntawm cov pob txha, ntev ua ntej lawv pom. Thaum uas cev xeeb tub lawm, tus kws kho mob pom zoo tias tus poj niam yuav tsum tau kuaj xyuas cov pob txha ultrasound, uas muaj kev nyab xeeb rau leej niam thiab nws tus me nyuam hauv plab.
Thiab tom qab ntawd, raws li cov ntsiab lus ntawm kev tshawb fawb, tus kws kho mob muaj peev xwm xaiv cov tshuaj calcium-uas muaj tshuaj los kho tsis muaj cov ntxhiab hauv lub cev thiab tiv thaiv tau nws.
Yuav ua li cas sau ib tug tsis muaj calcium?
Ib tug poj niam, thaum nws pom txog kev xeeb tub, pib noj tshuaj micronutrients thiab vitamins. Tab sis koj yuav tsum tau ua qhov no ua ntej kev xeeb tub, thiab tom qab ntawd thaum nws pib noj mis. Kom muaj kev noj qab haus huv thiab rau txoj kev loj hlob ntawm tus me nyuam hauv plab, koj yuav tsum haus cov nqi ntawm calcium uas yog:
- rau ib tus neeg laus nws yuav yog 500 lossis 1000 milligrams ib hnub;
- rau ib leej niam leej niam laus yog qhov no yog 2000 milligrams;
- rau tus poj niam cev xeeb tub nws yuav yog 1500 milligrams.
Yuav kom tau txais txhua hnub kom tsawg ntawm calcium uas koj yuav tsum muaj xws li hauv koj cov khoom noj, cov khoom noj uas muaj calcium ntau:
- daim siab daim siab, ntses roj, ntses, uas yog nplua nuj nyob rau hauv vitamin D, phosphorus, magnesium, lawv pab lub cev kom zom calcium;
- khoom noj siv mis: cheese, tsev cheese, khoom noj siv mis, mis;
- lub plhaub, raug rho tawm nyob rau hauv ib lub lauj kaub ci thiab hauv av ua qe hmoov, qe qe;
- zaub: beets, parsley, celery, legumes, qej, cabbage;
- rye qhob cij;
- berries thiab txiv hmab txiv ntoo: currants, neeg rau, cherries, strawberries thiab gooseberries.
Thaum cev xeeb tub, koj yuav tsum tau noj cov zaub mov noj, xam cov ntsiab lus ntawm cov calcium hauv cov khoom noj thiab txhua hnub raws li. Piv txwv li, ½ pob ntawm cheese cheese (100 rau 150 grams), qe plhaub hmoov ntawm 1 mus rau 1.5 gram, ob peb lub slices ntawm brynza (50 mus rau 100 grams), 2 khob haus mis nyuj haus, tag nrho cov no yuav muab qhov tsawg kawg ntawm cov calcium hauv lub cev.
Rau calcium uas zoo dua hauv absorbed lub cev, ultraviolet yuav pab nyob ntawm no, nws yuav superfluous nyob rau hauv lub hnub ci sov ntawm lub hnub, yog li ntawd txaus tus nqi ntawm cov vitamin D yog tsim, thiaj li hais tias calcium system yog ncua nyob rau hauv lub cev pob txha.
Cov khoom noj dab tsi ua rau cov tsis muaj calcium uas?
Koj tuaj yeem ua rau cov tsis muaj calcium, tshwj xeeb tshaj yog vim cov khoom siv mis nyuj ua kua - 100 grams ntawm curd muaj 300 mg ntawm calcium, ib khob mis nyuj muaj 300 mg ntawm calcium, 30 grams ntawm cov cheese uas muaj 250 mg ntawm calcium. Yogurt, mis nyuj muaj roj tsawg, lwm cov khoom siv mis nyuj yog qhov zoo tshaj plaws ntawm calcium. Nws yuav tsum tau yug nyob rau hauv lub siab tias strawberry los yog chocolate mis muaj ntau li ntau cov calcium uas yog muaj nyob rau hauv cov mis nyuj li niaj zaus, tsuas yog nws yuav ntau caloric.
Tab sis ib txhia tsis nyiam cov khoom noj siv mis, muaj lwm cov khoom uas tuaj yeem ua rau tsis muaj calcium uas:
- zaub ntawm tsaus ntsuab xim - cabbage, turnip nplooj nyob rau hauv lawv muaj ntau ntawm poov hlau;
- cov kaus poom ntses nrog cov pob txha, sardines, crushed peas. Lentils, sesame, almonds, broccoli yog muaj los ntawm cov tshuaj calcium.
Koj tuaj yeem ua rau cov tsis muaj calcium, vim li no koj yuav tsum hloov koj tus cwj pwm kom zoo. Thaum xub thawj glance no tsis yooj yim li, tab sis tsis muaj calcium uas yuav tsum tau kom peb mus me me.
- Nco ntsoov xaiv mis li ib yam dej haus uas muaj roj tsawg.
- Yog tias koj tshaib plab, tom qab ntawd tsis yog lub qab zib, raws li "khoom noj txom ncauj", nyiam yogurt.
- Los ntawm cov kua mis thiab cov txiv hmab txiv ntoo, npaj cov qhov dej ciav dej ntawm lub qhov ncauj.
- Ntxiv yoghurt rau txiv hmab txiv ntoo los yog siv cov rog tsawg tsawg. Es tsis txhob useless mayonnaise thiab pastry cream, ntxiv yogurt rau wafers, rau txhaws pancakes, nyob rau hauv sauces thiab zaub nyoos, nyob rau hauv cocktails.
- Yuav cov flakes uas muaj calcium uas muaj zis thiab cereals rau pluas tshais, dej qab zib, lawv nce cov ntsiab lus calcium hauv cov khoom noj txhua hnub.
- Xaiv cov khoom noj uas muaj calcium, muaj roj tsawg lossis muaj roj tsawg. Qhov no tsis txo qib calcium, tab sis nws yuav pab kom tsis txhob ntaus ntawv, tsis tas yuav ntxiv phaus.
Koj yuav tsum tau tshem cov cwj pwm phem, xws li haus cawv, haus luam yeeb. Kev hlub ntawm kas fes, nws yog tag nrho los ntawm ib tug tsis muaj calcium. Tsis tas li ntawd, qhov khaus ntawm ultraviolet lub teeb yuav cuam tshuam qhov nqus ntawm calcium, yuav tau tshwm sim ntau zaus ntawm txoj kev. Tag nrho cov no yuav yog ib lub sijhawm rau koj xav rov qab saib tus duab ntawm koj lub neej.
Tsis muaj calcium xws li ib qho teeb meem yog daws nyob rau hauv ib txoj hauv kev. Nws yog ib qho tsim nyog tsis tsuas noj calcium hauv cov ntsiav tshuaj, tab sis kuj yuav tau ua ke nrog lub cev qoj ib ce uas yuav ntxiv dag zog rau lub cev pob txha. Txoj kev ntawm lub neej thiab txoj kev yuav pab tau cov pob txha muaj zog thiab kev noj qab haus huv.
Peb cia rau yav tom ntej
Tus poj niam cev xeeb tub, koj yuav tsum haus 2 khob ntawm kefir los yog mis nyuj rau ib hnub, noj ob peb npu ntawm cheese, 150 grams ntawm cheese. Ces nyob hauv koj lub cev koj yuav tsim ib qho "calcium reserve", xws li 30 grams, uas yuav tsum muaj rau tus me nyuam, hauv peb lub hlis ua ntej nws yug los, thaum nws loj hlob.
Nyob rau hauv kev noj haus muaj xws li zaub, (tshwj xeeb tshaj yog beets, taum), txiv hmab txiv ntoo tshiab. Ceev, rye qhob cij, brynza, qaub-mis nyuj cov khoom. Traditional tshuaj advises leej niam coj lub plhaub ntawm ib tug hau qaub, lub puab zaj duab xis yuav tsum tau muab tshem tawm. Nchuav lub plhaub hauv ib lub lauj kaub, thiab tom qab ntawd muab nws tso rau hauv ib lub tshuaj khib nyiab, los yog muab zom hauv lub kas fes. Ntxiv cov hmoov no rau cov khoom noj, nqos nws thiab ntxuav nws nrog dej huv. Ntawm qhov ntxeev ntawm lub teaspoon koj yuav tsum noj cov hmoov no thiab noj nws 2 los 3 zaug ib hnub twg. Nws muaj 35 los sis 38% calcium, los ntawm qe plhaub qe yog absorbed zoo.
Tam sim no peb paub tias yuav ua li cas rau cov tsis muaj calcium hauv ib tug poj niam cev xeeb tub. Paub txog yam khoom noj uas koj xav tau los ua kom tsis muaj teeb meem hauv lub cev calcium, koj tuaj yeem npaj rau hnub yug ntawm tus menyuam noj qab nyob zoo, thiab ua kom koj txoj kev noj qab haus huv zoo dua qub.