Calcium noj haus yog ib qho tseem ceeb hauv cov mineral , thiab nws yog cov feem ntau cov ntxhia hauv tib neeg lub cev. Feem ntau cov calcium uas nyob rau hauv cov pob txha, thiab cov hniav (li 99 feem pua) thiab tas yog nyob hauv koj cov ntshav, cov leeg, thiab cov kua dej tawm hauv lub cev.
Calcium uas tsim nyog rau cov pob txha thiab cov hniav. Koj lub cev tas mus li thiab ua kom koj cov pob txha rov ua kom lawv muaj zog. Thaum koj tseem hluas, koj lub cev ua rau cov calcium kom sai sai thaum nws tshem tawm ntawm cov pob txha, tab sis thaum koj laus zuj zus tuaj, koj lub cev yuav rov thau ntau dua qhov calcium dua nws rov qab, yog li koj muaj kev pheej hmoo zog thiab txhaws pob txha.
Calcium tseem plays lub luag haujlwm tseem ceeb hauv cov ntshav khaus, leeg nqaij hlav, hormonal secretion thiab kev ua haujlwm hauv lub cev.
Lub Koom Haum Tebchaws ntawm cov Sciences, Engineering thiab Tshuaj, Kev Noj Qab Haus Huv thiab Kho Mob tau txiav txim siab tias cov kev pabcuam kev noj haus (DRI) rau calcium. Nws yog raws li cov kev noj haus txhua hnub ntawm ib tus neeg noj qab nyob zoo thiab txawv raws hnub nyoog thiab kev pw ua ke. Yog tias koj muaj teeb meem txog kev kho mob, koj yuav tsum nrog koj tus kws kho mob tham txog koj cov tshuaj uas yuav tsum tau muaj calcium.
Kev Noj Haus Txuas Siv
Hnub nyoog 1 - 3: 700 milligrams ib hnub twg
Hnub nyoog 4-8: 1,000 milligrams ib hnub twg
Hnub nyoog 9-18: 1,300 milligrams ib hnub twg
Txiv neej hnub nyoog 19-70: 1,000 milligrams ib hnub twg
Cov poj niam hnub nyoog 19-50: 1,000 milligrams ib hnub twg
Cov poj niam hnub nyoog 51 xyoos thiab laus dua: 1,200 milligrams ib hnub twg
Cov txiv neej hnub nyoog 71 thiab tshaj: 1,200 milligrams ib hnub twg
Calcium Tsis Muaj Mob thiab Cov Tshwm Sim
Ntev tsis muaj calcium deficiency tuaj yeem ua rau osteopenia, uas yog ib qho ploj ntawm pob txha ceev.
Osteopenia tuaj yeem txhim kho hauv osteoporosis, qhov mob uas cov pob txha ua qaug zog thiab nkig. Cov neeg laus feem coob xav tau 1,000 ntawm 1,200 milligrams ntawm calcium txhua txhua hnub. Qhov no yuav tsum tau ntsib thaum koj noj cov khoom noj khoom haus uas muaj xws li cov khoom noj siv mis, ntses ntses, zaub ntsuab, thiab cov khoom noj uas muaj calcium uas muaj zog.
Tej zaum koj yuav tsis hnov cov tsos mob ntawm cov calcium deficiency, tshwj tsis yog tias koj muaj hypocalcemia (ntshav tsis muaj calcium uas tsawg), feem ntau yog vim muaj kev mob nkeeg lossis qee yam tshuaj thiab kev kho mob. Cov tsos mob ntawm hypocalcemia muaj xws li nqaij leeg ntshaus, lethargy, loog thiab tingling hauv cov ntiv tes, thiab teeb meem nrog lub plawv atherosclerosis. Cov no tuaj yeem tshwm sim ntawm lwm cov kev mob nkeeg, yog tias koj muaj lawv, koj yuav tsum tau mus ntsib koj tus kws kho mob.
Calcium deficiency tuaj yeem tshwm sim thaum koj tsis noj zaub mov txaus uas muaj calcium lossis yog tias koj noj cov protein ntau thiab cov khoom noj ntsev ntau, uas ua rau koj lub cev qias neeg calcium. Yog tias koj muaj vitamin D tsawg , Koj lub cev yuav tsum noj cov tshuaj vitamin D kom nqus thiab siv calcium - qhov no yog vim li cas cov kua mis muaj vitamin D. Txawm li cas los xij, feem ntau koj cov vitamin D yog tsim nyob rau hauv koj lub cev thaum koj cov tawv nqaij raug lub hnub ci. Lub Koom Haum Tshuaj Kho Mob pom tau tias yuav noj txhua hnub ntawm 600 mus txog 800 Hom Ntoo Dua ntawm cov vitamin D ib hnub.
Noj Calcium Pab
Cov tshuaj calcium uas feem ntau pom zoo rau cov poj niam laus tuaj yeem pab tiv thaiv kom txhob mob txha. Lawv feem ntau muaj kev nyab xeeb. Txawm li cas los xij, lub koom haum ntawm cov tshuaj tau txiav txim siab tias tus mob siab tshaj li ntawm 2,500 milligrams hauv ib hnub.
Kev siv ntau tshaj qhov nyiaj tsis tu ncua yuav ua rau cov ntshav qab zib, teeb meem ntawm lub raum, thiab muaj kev cuam tshuam kev nqus ntawm lwm yam minerals.
Nws tseem ceeb heev kom paub tias cov tshuaj calcium uas tuaj yeem ua tau nrog ntau cov tshuaj, yog li nrog koj tus kws kho mob tham ua ntej noj calcium - lossis lwm qhov tshuaj - yog tias koj tseem noj tshuaj.
Qhov chaw:
National Academies ntawm Sciences, Engineering thiab Tshuaj, Noj Qab Haus Huv thiab Kho Mob. "Dietary Reference Intakes Ntxhuav thiab Daim Ntawv Thov." Tau txais lub Peb Hlis 25, 2016. http://www.nationalacademies.org/hmd/Activities/Nutrition/SummaryDRIs/DRI-Tables.aspx.
National Institutes of Health. Chaw Ua Haujlwm Kev Noj Haus Dua. "Kev Noj Zaub Mov Ntxiv: Calcium." Tau txais lub Peb Hlis 25, 2016. http://ods.od.nih.gov/factsheets/calcium/.