Pehea e hui ai i kāu calcium i ka wā hikiʻole iāʻoe ke hana i ka waiu
ʻO ka hapanui o mākou eʻike i nā hua laʻaʻa e like me ka waiū, ka yogurt, a me ka hīkī kekahi o nā kiʻekiʻe kiʻekiʻe loa o ka mea konupona e pono ai no nā kino ola a mālama i nā iwi i ikaika. Akā,ʻaʻole hiki i ka poʻe i loaʻa i ka maʻi hānai keʻai i kēlā mau meaʻai waiwai momona, aiʻole, ua pilikia lākou i ka maʻi. No laila he aha kā lākou e hana ai?
ʻO kā lākou paiʻoi loa,ʻo ka hoʻokūkūʻana i nā meaʻai waiwai waiwai calciumʻaʻole i komo i ka waiu.
ʻO nā koho e pili ana i ka waiʻalani ikaika i ka pōhaku calcium-nui a me kekahi mau greens, e like me kale.
Kūkuluʻia ka'elīmu i nā iwi ikaika
Pono nā keiki i ka maʻi calcium e kōkua i ka uluʻana o ka iwi. Mālamaʻia nā iwi ma ka wikiwiki i ka wā'ōpiopio a me ka'ōpiopio -ʻoiaʻiʻo, uaʻikeʻia kēia manawaʻo ia ka lālani ulu ulu o ka ola.
ʻO ka mea nui, e like me kahi panakō,ʻo ka ipu mai kaʻai a mākou eʻai ai, waihoʻia i loko o ka iwi, e kōkua ana iā lākou e ulu ae hoʻoikaika. I ka makahikiʻelua a me ke kanakolu o ka'ōpio, ua nui ka holomua o kēia hana. Ma hope o ka hōʻeaʻana o ke'ōpiopio makua, e pau ka uluʻana o ka iwi, a hoʻomaka mākou e mālama i ko mākou iwi iwi.
Hoʻopakeleʻia nā kinona o nā kinona i ka pauʻana o ka calcium (a me kaʻohe D) i kēlā me kēia lā. Ke hoʻopauʻia ka ulu o ka iwi, e kālua ka iwi i ka huki wai. Inā pau ka nui o ka calcium, hāʻawi ke kī iwi i ka calcium no ka hana maʻamau o nā mea'ē aʻe,ʻo ka puʻuwai a me nāʻiʻo.
No laila, he mea nui e kūkulu i nā iwi i hiki iāʻoe, i ka wā o ke kōpiopio a me ka'ōpiopio, a mālama i ka pono o ka iwi i ka wā o ke kinoʻana, ma kahi o ka mālamaʻana i nā meaʻai.
Eia ka Dietary Reference Intake (DRI) no ka mea calcium i waena o nā makahiki a pau, e like me ka Institute of Medicine (IOM):
- 1-3 mau makahiki: 700 milligrams (mg) calcium i ka lā
- 4-8 makahiki: 1,000 mau konaika ma ka lā
- 9-13 mau makahiki: 1,300 mg konaika i ka lā
- ʻO nā makahiki he 14-18: 1,300 mg konaika i ka lā
- Nā makahiki 19-50: 1,000 mau konaika ma ka lā
- ʻO 51-70 mau makahiki: 1,000 mau konaika i kēlā lā i kēia lā
- 51-70 makahiki o nā wahine: 1,200 mg konaika i ka lā
- ʻO 70 mau makahiki a me ka nui: 1,200 mg konaika i ka lā
ʻO Kalaki a me ka Uila Lena
Inā loaʻaʻoe i ka mea hānaiʻai i ka waiū, hiki ke hoʻololi i kaʻai kūpono a me ke kūpono o ka puna wai, a he mea pono loa kēia i ka wā o kēlā mau iwi o ka iwi. ʻO kaʻoiaʻiʻo,ʻo nā kaikamāhine mai ka makahiki 9-18 makahiki he mea nui loa no ka ola o ka iwi maha, no ka mea, hōʻike mau i kaʻikeʻana i kēia mau makahiki i ka lawaʻole o ka paʻakai i kaʻai. ʻO nā kaikamāhine me ka hānaiʻana i ka waiū eʻoi aku ka nui aʻe.
ʻO ka mea pōmaikaʻi,ʻehā o nā keiki heʻelima eʻoi aku ka nui o ka maʻi āpau i ka 5 o nā makahiki, aʻo ka hapa nui o nā mea i koe eʻike i kā lākou hana'ākiko paʻakiki i ka'ōpiopio. Akā e waiho mau ana i nā makahiki he nui aʻoi aku paha i ka wā e loaʻa ai i nā'ōpiopio a me nā'ōpiopio i ka pilikino waiū ka nui o ke kaloka, akā,ʻaʻole hiki ke loaʻa mai i nā mea lawaiʻa. ʻO nā mākua i hikiʻole ke loaʻa nā hua puaʻa, pono lākou eʻike i nā mea kūpono.
NāʻAlaʻAmiʻAiʻAuʻAuʻAu
Hiki i nā milikomi ke kumuhana calcium, akā,ʻaʻole i hana likeʻia nā mea waiu a pau.
ʻO kekahi, e like me ka waiū pūlehu, e like ka like me ka waiū e like me ka waiū bipi (e pili ana i 300 mg i ke kīʻaha), aʻo ka mea'ē aʻe paha e loli ana i ka halihali loli. Hoʻohuiʻia, ua hoʻokomoʻia ka puna i nā milikona'ē aʻe (e kū'ē i ka hopena ma keʻano maoli, ma keʻano o ka waiū kau), a hiki ke hoʻopaʻa i ka lalo o ka pahu waiū. E hōʻalulu i kāu wailaʻokoʻa ma mua o ka inuʻana, a heluhelu i ka lepili palapala no ka loaʻaʻana o ka calcium ma kēlā me kēia kīʻaha e hiki ai iāʻoe ke loaʻa ma kāuʻano hanaʻole.
ʻO nā meaʻai laʻaʻole i loko o ka calcium, a he nui ka poʻe e manaʻo ana he maʻalahi ia ke kūlike i nā kumuhana kaulike ma kēia mau meaʻai wale nō. Hiki paha kēia, no ka mea, he nui nāʻai e koho mai, akā eʻai anaʻoe i kahi o nā meaʻai.
A no laila, e hoʻomanaʻo, ināʻoe e pili ana me kahi keiki me ka maʻi lapaʻau, hiki paha iāʻoe ke paʻi pinepine iā ia eʻai i kekahi o kēia mau meaʻai waiwaiʻole o ka momona.
Eia ka papa inoa o nā meaʻaiʻole lākeʻai i loko o ka waiū a me ka nui e pono aiʻoe eʻai no ke kūlike i ka helu calcium o kaʻeke 8-auneke o ka waiū kau (e hoʻomanaʻo iʻoi aku ka nui o nā aniani o ka waiū bipi ma ka i ka lā e loaʻa ai kāu papa inoa i ka lālā o ke kalo).
ʻEhia ka nui o kaʻu eʻai ai e pili i ke kolo i loko o ka waiū kau?
ʻAi | Ka nui i ke kaulike 300 mg |
ʻO ke kumuʻeleʻele i kaʻaila | 1 kapu |
ʻO Sardines, ka lola i kaʻaila | 3'aunema |
ʻO Tofu, kūpaʻa, i hanaʻia me ka calcium sulfate | ½ kapu |
Salmon, kalo | 3'aunema |
ʻO Tofu, mālū, i hanaʻia me ka calcium sulfate | 1 kapu |
Nā hua'ōpuni hou | 1 ½ 'apu |
ʻOni hou | 1 ½ 'apu |
ʻO Bok Choy | 4 kapu |
Ka berenaʻala | 4 pā |
Kupikoli | 7 ½ 'ai |
Okra | 4 kapu |
ʻO Hummus | 2 ½ 'ai |
Pākīni i nā niho, kēne | 3ʻala |
Nā mea kanu Sesame | 4 punetēpuni |
ʻO Blackstrap molasses | 2 punetēpuni |
ʻO kahi hua'ōlelo mai
Hiki ke lilo i mea paʻakikī no nā keiki a me nā mākua i hikiʻole keʻai i nā hua meaʻai no ka loaʻaʻana o kaʻeleʻele nui. Ināʻoleʻoe eʻai i ka nui o ka tofu i kēlā lā i kēia lā a iʻole e lawelawe i ka makana no kaʻaina ahiahi i kēlā me kēia ahiahi, hiki iāʻoe ke maʻa e hālāwai me kāu mau koi i kēlā me kēia lā.
Inā hopohopoʻoe e hikiʻole iāʻoe a iʻole kāu keiki hānai maʻi ke loaʻa ka paʻakai o kaʻai, e nānā me kekahi meaʻai kumuʻai e hiki ke kōkua i kahi papaʻaiʻai e hiki ai ke uhi i kāu mau mea pono'ī. Pono pahaʻoe e kamaʻilio i kāu mea hele ke kikoʻo aiʻole kauka paha e pili ana i kahi kāpili calcium. ʻAʻole ka nui o ka nui o ka calcium i ka hoʻopihaʻia o ka multivitamins a me ka mineral.
> Puna:
> Ke KeʻenaʻOihana Hoʻonaʻauao'Āina o Dietary Supplements. Calcium - Palapala Peʻa no nā Ola Ola. March 2, 2017.