Yuav ua li cas kom tau raws li koj cov calcium uas koj xav tau thaum koj tsis tuaj yeem muaj mis nyuj
Peb feem coob paub hais tias cov khoom siv mis nyuj xws li mis nyuj, kua mis nyeem qaub, thiab cheese muaj qee cov calcium uas siab tshaj plaws rau lub cev thiab kom cov pob txha muaj zog. Tab sis cov neeg uas muaj kev tsis haum rau cov mis nyuj tsis tau noj cov khoom noj uas muaj calcium ntau, los yog lwm tus neeg yuav raug kev txom nyem los ntawm kev tsis haum tshuaj. Yog li lawv yuav ua licas?
Lawv cov thawj koom ruam zoo tshaj plaws yog thauj khoom ntawm cov khoom noj khoom haus nplua nuj calcium uas tsis yog muaj mis nyuj.
Cov kev xaiv ntau yam los ntawm cov kua txiv hmab txiv ntoo kua txiv hmab txiv ntoo rau taum paj thiab qoob loo, xws li lwm yam.
Calcium ua kom cov pob txha muaj zog
Cov me nyuam xav tau calcium uas pab lawv cov pob txha txhim kho. Cov pob txha loj zuj zus tuaj thaum lub caij nyoog thaum yau thiab thaum tiav hluas-qhov tseeb, lub sijhawm no yog hu ua tus kab mob loj hlob ntawm lub neej.
Yeej tseem ceeb, zoo li lub txhab nyiaj, calcium ntawm cov zaub mov peb noj yog tso rau hauv cov pob txha, pab lawv loj hlob thiab ntxiv dag zog. Thaum muaj ib tug tub ntxhais hluas thib ob thiab peb xyoo, qhov txheej txheem no tau pib ntawm nws qhov siab tshaj plaws. Tom qab cov hluas hluas laus lawm, cov pob txha pob txha yuav nres, thiab peb pib hu ua kom tswj hwm peb cov pob txha.
Pob txha ceev yog khaws cia thaum muaj calcium (thiab vitamin D) txaus noj txhua hnub. Thaum cov pob txha txhim ua tiav lawm, cov pob txha tso nyiaj tawm hauv lub keyboards. Yog tias cov nyiaj calcium tsawg tsawg, cov pob txha txha muaj cov calcium uas ua haujlwm ntawm lwm cov nqaij, tshwj xeeb tshaj yog lub plawv thiab cov leeg.
Yog li, nws yog ib qho tseem ceeb kom tsim cov pob txha thaum koj tuaj yeem, thaum muaj hnub nyoog thaum yau thiab thaum tiav hluas, thiab tswj kom muaj lub cev zoo ntawm pob txha hauv cov neeg laus, ib nrab los ntawm kev siv cov khoom noj uas muaj calcium uas muaj.
Ntawm no yog Dietary Reference Intake (DRI) rau cov tshuaj calcium ntawm txhua pawg hnub nyoog, raws li lub koom haum ntawm cov tshuaj (IOM):
- 1-3 xyoos: 700 milligrams (mg) calcium nyob rau ib hnub
- 4-8 xyoos: 1,000 mg calcium nyob rau ib hnub
- 9-13 xyoo: 1,300 mg calcium nyob rau ib hnub
- 14-18 xyoos: 1,300 mg calcium nyob rau ib hnub
- 19-50 xyoos: 1,000 mg calcium nyob rau ib hnub
- 51-70 xyoo caug: 1,000 mg calcium nyob rau ib hnub
- 51-70 xyoos cov pojniam: 1,200 mg calcium nyob rau ib hnub
- 70 xyoo thiab laus dua: 1,200 mg calcium uas tauj ib hnub
Calcium thiab Mis Allergies
Thaum koj muaj kev fab rau cov mis nyuj, qhov ua tau zoo thiab tsim nyog tau txais calcium tuaj yeem ua kom qis, thiab qhov no yuav yog qhov kev txhawj xeeb tiag tiag thaum lub caij cov pob txha tshaj plaws. Qhov tseeb, cov ntxhais ntawm cov muaj hnub nyoog 9-18 xyoo yog cov kev pheej hmoo rau cov neeg pluag tsis muaj mob, raws li cov ntaub ntawv tau txais xwm yeem pom tau hais tias pawg hnub nyoog no yog cov tsis muaj cov calcium txaus nyob hauv kev noj haus. Cov ntxhais nrog noj tsis haum rau cov mis nyuj yog cov kev pheej hmoo siab dua.
Qhov zoo ces, plaub ntawm tsib tug me nyuam yuav ua rau nws muaj peev xwm ua rau nws qaug zog rau 5 xyoos, thiab feem ntau ntawm cov so yuav pom lawv cov mis nyuj ua tsis taus pa los ntawm kev hluas. Tab sis hais tias tseem yoojyim ntau xyoo lossis ntau dua thaum cov menyuam yaus thiab cov hluas nrog kev noj mis nyuj haus yuav tsum muaj ntau cov calcium, tab sis tsis tuaj yeem muab los ntawm cov khoom noj siv mis. Cov neeg laus uas tsis tuaj yeem muaj cov khoom noj siv kuj yuav tsum tau nrhiav cov kev hloov txaus.
Cov Khaub Ncaws Uas Tsis Muaj Mis Khov
Cov khoom noj mis nyuj ua tau yog ib qhov chaw muaj calcium, tiam sis tsis yog txhua tus hloov mis yog tsim rau tib qho.
Ib txhia, xws li kua mis, yuav muaj cov calcium uas zoo ib yam li cov khob nyuj cov mis nyuj (li 300 mg ntawm ib khob), tab sis lwm tus yuav txawv rau lawv cov calcium load. Ntxiv rau, calcium uas ntxiv rau lwm cov mis nyuj (as opposed to tshwm sim, txoj kev nws nyob rau hauv cov mis nyuj lub mis), thiab nws yuav txiav txim siab mus rau hauv qab ntawm lub khob mis. Nco ntsoov tuav koj mis lwm txoj kev haus ua ntej haus, thiab nyeem cov khoom xyaw kom tau tshaj calcium ntawm ib khob uas koj tuaj yeem pom hauv koj lub mis tsis pub lwm tus.
Lwm cov khoom noj uas tsis yog khoom noj khoom haus muaj calcium, thiab ntau tus ntseeg tias nws yooj yim los sib piv cov tshuaj calcium ntawm cov khoom noj no ib leeg. Qhov no yog ua tau, vim muaj ntau yam khoom noj uas xaiv tau los ntawm, tab sis koj yuav tau noj ntau yam khoom noj.
Thiab, nco ntsoov, yog tias koj ua haujlwm nrog tus me nyuam muaj qhov tsis haum rau koj, koj yuav tsum nyuab siab kom nws noj cov khoom noj uas tsis yog khoom noj khoom haus nplua nuj.
Ntawm no yog cov npe ntawm cov khoom noj uas tsis yog khoom noj khoom haus thiab cov nyiaj uas koj yuav tsum tau noj kom haum rau cov khoom noj uas muaj 8 xuab moos ntawm cov mis nyuj (nco ntsoov tias koj xav tau ntau tshaj peb lub iav ntawm nyuj cov kua mis ib hnub kom tau txais kev pom zoo txhua hnub txhua hnub ntawm calcium).
Kuv Noj Kuv Tau Noj Zaub Thooj Ywg Hauv Cov Ncuav Mis Li Cas?
Khoom noj khoom haus | Tus nqi sib npaug 300 mg calcium |
Cov kua txiv kab ntxwv kua txiv kab ntxwv | 1 khob |
Sardines, nyob kas poom hauv roj | 3 ooj |
Tofu, ruaj, ua nrog calcium sulfate | ½ khob |
Salmon, nyob kas poom | 3 ooj |
Tofu, mos, ua nrog calcium sulfate | 1 khob |
Fresh turnip zaub | 1 ½ khob |
Tshiab tshiab | 1 ½ khob |
Bok Choy | 4 khob |
Cov khob cij dawb | 4 slices |
Broccoli | 7 ½ khob |
Okra | 4 khob |
Hummus | 2 ½ khob |
Pinto taum, kaus poom | 3 khob |
Sesame noob | 4 dia |
Cov nplaum tawg paj | 2 dia |
Ib lo lus los ntawm
Nws tuaj yeem ua kom nyuaj rau cov menyuam yaus thiab cov neeg laus uas tsis tuaj yeem siv cov khoom noj siv mis kom tau txais cov calcium txaus. Tshwj tsis yog tias koj noj ntau ntau tofu txhua hnub los yog noj cov kaus poom qab zib rau pluas hmo txhua hmo, koj yuav tsis muaj zog kom tau raws li koj cov cai txhua hnub.
Yog tias koj txhawj xeeb tias koj lossis koj tus me nyuam noj mis nyuj yuav tsis tuaj yeem noj cov calcium uas txaus los ntawm cov zaub mov, nrog ib tus kws paub txog kev noj zaub mov uas tuaj yeem pab nrog pluas noj uas yuav pab tau koj cov kev xav tau. Koj yuav tsum nrog koj tus kws kho mob lossis tus kws kho mob tham txog kev noj cov tshuaj calcium ntxiv. Cov tshuaj multivitamins thiab ntxhia feem ntau tsis muaj cov plab hnyuv loj, yog li yuav tsum yog ib qho calcium ntxiv los yog siv cov tshuaj calcium + vitamin D uas yuav tau noj.
> Source:
> Lub Chaw Ua Haujlwm Saib Xyuas Kev Noj Qab Haus Huv ntawm Kev Noj Qab Haus Huv (Department of Dietary Supplements). Calcium - Fact Sheet for Health Professionals. Peb Hlis 2, 2017.