ʻO ka'ōpona'eneʻai ka mea nui nui , aʻo ka'enela nui loa i loko o ke kino kanaka. ʻO ka nui o ka calcium e mālamaʻia i loko o nā iwi, a me nā niho (e pili ana i 99 ōkene) aʻo ke koena i loko o kou koko, nāʻiʻo, a me ka wai extracellular.
Ponoʻia ka'epau no nā iwi a me nā niho maikaʻi. ʻO kou kino e wāwahi mau ai a kūkulu hou i kou mau iwi i mea e ikaika ai. I kou'ōpiopioʻana, ke kūkulu nei kou kino i ka momona e like me ka wikiwiki o ka laweʻana mai i nā iwi, akā, i kou wāʻelemakule, e hoʻomau hou ana kou kino i ka nui o ka momona ma mua o ka hoʻihoʻiʻana, no laila,ʻoi aku ka pilikia o ka nawaliwali. nā iwi momona.
Kūkoʻa nuiʻo Calcium i kaʻokiʻana o ke koko, kaʻokiʻana i ka mīkini, ka hoʻonāmā hormonal a me ka'ōnaehana pūnaewele maʻamau.
Ua hoʻoholo nā National Academies of Sciences, Engineering and Medicine, Health and Medicine Division (DRI) i nā meaʻai meaʻai (DRI) no ka mea konupona. Ke kumu ia o ka pono o ka meaʻai i kēlā me kēia lā no ka mea olakino olakino aʻano likeʻole keʻano o ka makahiki a me ka wahine. Inā loaʻa iāʻoe kekahi hihia maʻi, ponoʻoe e kamaʻilio me kāu mea mālama ola e pili ana i kāu mau koi calcium.
Nānā Kūmole
Kahiki 1 - 3: 700 milligrams i ka lā
ʻO 4-8 mau makahiki: 1,000 milligrams ma ka lā
Nā makahiki 9-18: 1,300 milligrams i ka lā
ʻO nā kāne i 19-70: 1,000 milligrams i kēlā lā i kēia lā
Nā wāhine i ka makahiki 19-50: 1,000 milligrams i ka lā
Nā wāhine i 51 makahiki aʻoi aku: 1,200 milligrams i kēlā lā i kēia lā
ʻO nā kāne i piha i 71 makahiki aʻoi: 1,200 milligrams per day
Nā hōʻailona kūpilikiʻi a me nā hōʻailona
Hiki i ka manawa o ke kau o ka calcium hiki ke alakaʻi i ka osteopenia, a he mea makeʻole ka iwi.
Hiki i ka Osteopenia ke holo i loko o ka osteoporosis, kahi olakino kahi e lilo ai nā iwi i mauwaliwali a palupalu. ʻO ka nui o nā mākua mai kahi 1,000 a 1,200 milligrams o ka calcium i kēlā me kēia lā. Hiki ke mālama i kēlā pono i ka wā eʻai aiʻoe i kaʻai kaulike e komo pū ana i nā hua puaʻa, iʻa momona, nā mea kanu'ōmaʻomaʻo maloʻo, a me nā meaʻai i hanaʻia i ka calcium.
ʻAʻole pahaʻoe eʻike i kekahi mau hōʻailona maoli o ke kīpona calcium, keʻoleʻoe he hypocalcemia (ka liʻiliʻi koko),ʻo ia ke kūpono i nāʻano olakino a iʻole nā lāʻau a me nā lāʻau. ʻO nā hōʻailona o hypocalcemia pūʻia me nā māmā, ka lohi, ka helu a me ke kaniʻana i nā manamana lima, a me nā pilikia me ka'ōpū o ka naʻau. Hiki iā lākou ke hōʻailona no nāʻano olakino'ē aʻe, no laila inā loaʻa iāʻoe, ponoʻoe eʻike i kāu mea mālama ola.
Hiki ke hōʻoia ke koʻi ka mea keʻoleʻoe eʻai i nā meaʻai nui e loaʻa ai ka momona a ināʻoe eʻai i ka nui o ka protein a me ka meaʻai waiwai momona, a laila e hoʻonui ai kou kino i ka momona. Inā heʻuʻukuʻoe i loko o ka lāʻau vitamin D , Pono kou kino i ka waiʻona D e hāpai a hoʻohana i ka calcium -ʻo ia ke kumu i hoʻokūpaʻaʻia ai ka waiū me ka huaʻameʻa D. Akā,ʻo ka hapa nui o kāu huaola D i hoʻokumuʻia i loko o kou kino keʻikeʻia kou pehu i ka lā. Ke hōʻikeʻia nei e ka Institute of Medicine i kahi lā o nā lā a pau o 600 a 800 Hui Pū'Ila Mokulele o ka lāʻau hua D i ka lā.
Kāʻiliʻana i nā'Alika Paʻa
Hoʻohui pinepineʻia nā kumu o kaʻaila i nā mea a pau no nā wāhine wahine ke kōkua e pale i ka osteoporosis. Ua palekana lākou. Eia naʻe, ua hoʻoholo ka Institute of Medicine i ka palena palena lōʻihi hiki i ka 2,500 milligrams i ka lā.
ʻO ka laweʻana i nā mea he nui i kēlā manawa i kēlā me kēia manawa, hiki iā ia ke alakaʻi i ka hypercalcemia, i nā pilikia nekene, a ke hōʻeha i ka laweʻana o nā mea'ē aʻe.
He mea nui no kaʻike e hiki ke hoʻopili i nā kāpili calcium me nā lāʻau lapaʻau, no laila, e nīnau i kāu kauka ma mua o ka laweʻana i ka calcium - a iʻole kekahi mau kīʻona - ināʻoe e lawe i kekahi lāʻau lapaʻau.
Nā kumuhana:
National Academies of Science, Engineering and Medicine, Health and Medicine Division. "Dietary Reference Intakes Palepa a me ka Hoʻopihapiha." Loaʻa iā Malaki 25, 2016. http://www.nationalacademies.org/hmd/Activities/Nutrition/SummaryDRIs/DRI-Tables.aspx.
Nā Papa Hoʻonaʻauao o Nā Aupuni. Office of Dietary Supplements. "Ka Pepa Haʻawina Dietary: Calcium." Loaʻa iā Malaki 25, 2016. http://ods.od.nih.gov/factsheets/calcium/.