Si chinsinsi kuti calcium ndizofunikira kwambiri kuti thupi, mafupa, tsitsi ndi misomali zikhale bwino. Ndikofunika kuyang'anira mokwanira mchere uwu mu zakudya kuti mupewe mavuto omwe mungathe kapena kuthana nawo. Komabe, monga momwe zilili zokhudzana ndi thupi, ndizofunika komanso kuti zisapitirirepo: calcium yochuluka siidzakugwiritsani ntchito, kapena kusowa kwake.
Kodi ndi kofunika kulandira kashiamu?
Musanayambe kufufuza bwino kashiamu, muyenera kudziwa kalisiamu yomwe munthu amafunikira tsiku. Ndalama yeniyeniyo ikuwerengedwa kuchokera ku chiŵerengero cha kutalika ndi kulemera, koma pali deta yowonjezera:
- ana ndi achinyamata osakwanitsa zaka 24 - 1200 mg;
- kwa amuna oposa 24 - 1000 mg;
- Azimayi oposa zaka 24 komanso asanayambe kusamba - 1000 mg;
- Azimayi atangoyamba kumene kusamba - 1500 mg;
- amayi pa nthawi yoyembekezera ndi lactation pansi pa zaka 19 - 1600 mg;
- Azimayi pa nthawi ya mimba ndi lactation oposa zaka 19 - 1200 mg.
Kusankha kukonzekera kashiamu kwa amayi, ndi bwino kupereka mlingo wapadera: monga momwe tingawonere pazomwe tanena pamwambapa, pakadali pano pali zinthu zambiri zoganizira zomwe muyenera kuziganizira. Mulimonsemo, simungapereke mankhwala, ndipo ndibwino kufunsa dokotala.
Kukonzekera kashiamu
Kukonzekera konse kashiamu kumagawidwa m'magulu atatu akuluakulu, omwe ali ndi makhalidwe ake omwe. Dokotala wanu adzakulemberani mankhwala kwa mmodzi wa magulu awa, malingana ndi umunthu wa thupi lanu.
Mankhwala osokoneza bongo omwe ali ndi mchere wa calcium wokha
Kukonzekera komwe calcium ilibe popanda zowonjezera, mu mawonekedwe ake oyera, ndi otchuka kwambiri. Kawirikawiri ndi calcium carbonate, calcium citrate kapena calcium lactate. Mndandanda wa zokonzekera za calcium monga: vitacalcine, calcium-sandoz.
Kusonkhanitsa pamodzi
Pogwiritsa ntchito makonzedwe oterewa, kuphatikizapo mchere wa kashiamu, vitamini D ndi mchere wina amawonjezeredwa. Ubwino wogwiritsira ntchito mankhwalawa ndi mwayi wopindulitsa thupi ndi zinthu ziwiri zofunika - Ca, ndi vitamini D, yomwe imathandizanso popanga mafupa ndi mano. Mankhwalawa akuphatikizansopo D3 ya calcium yodulidwa, calcemin.
Multivitamin kukonzekera
Zomwe zimapangidwa ndi mankhwalawa zimaphatikizapo mavitamini ndi minerals ambiri. Kuwonjezera pa kupereka kashiamu wambiri, maselo otero amathandiza thupi kukhala ndi zinthu zambiri zothandiza. Mwachitsanzo, mukhoza kubweretsa vitrum, san-salt, ma-tabs osiyanasiyana , elevator. Makamaka calcium imakhala yochuluka mu maofesi omwe apangidwa kwa amayi apakati.
Malingana ndi mavuto omwe mukuyesera kuthetsera mwa kutenga kashiamu, dokotala wanu adzakuuzani mankhwala omwe ali m'magulu omwe atchulidwa pamwambapa.
Kodi ndibwino kuti mutengere chithandizo cha calcium?
Ngati mumamwa mankhwala osokoneza bongo, onetsetsani kuti mlingo umodzi si waukulu kwambiri.
zambiri tsiku, kugawaniza mlingo wathunthu wa tsiku ndi tsiku m'misonkhano yambiri.
Kutenga zakudya zowonjezera kashiamu kumakhala madzulo kwambiri, monga usiku madongosolo a kuwonongeka kwa mafupa amatha kuyenda mthupi. Kuti mukhale ndi kashiamu wambiri, mumayenera kugwiritsa ntchito chakudya pakati pa zakudya, zofiira ndi madzi ofewetseni - madzi a kiranberi, madzi a lalanje, ndi zina zotero. Mu mawonekedwe awa, mankhwalawa amatenga bwino kwambiri. Chifukwa cha zowonjezereka zowonongeka, mchere umapangidwira, womwe umachititsa kuti calcium iyambe kutengera mosasamala kanthu za chikhalidwe cha m'mimba.