Calcium Ga Manya: Dalilin da yasa Kke Bukatar Calcium, Ingantaccen Ciwon Kullum Da Tushen Abinci

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Abincin da muke cinye shine babban ƙarfin da ke taimakawa cikin ingantaccen kuma ingantaccen aiki na jikinmu. Ire-iren abubuwan gina jiki kamar su bitamin, da ma'adanai da kuma carbohydrates na taimakawa kiyaye lafiyar jikinmu da gabobin jikinmu cikin koshin lafiya. Daga cikin nau'ikan abubuwan gina jiki da ke cikin abincin da muke ci da kuma abubuwan da muke siya daga ɗakunan ajiya, alli mai ma'adinai yana da fa'ida sosai kamar yadda ya zama dole don lafiyar ƙashinku.

Wani sinadari a cikin yawancin antacids, ana amfani da alli don sarrafa babban matakan magnesium, phosphorus, da potassium a cikin jini.

Mahimmancin Calcium A Cikin Abincin Ku

An kira shi a matsayin ma'adanai mafi mahimmanci don lafiyar ƙashinku, alli yana taka muhimmiyar rawa wajen inganta lafiyar ku gaba ɗaya. Ma'adinai yana da mahimmanci don haɓaka sabon kashi da kiyaye ƙarfin ƙashin ku ^[1] . Baya ga lafiyar kashin ku, ana kuma bukatar sahihan aikin zuciyar ku, tsokoki, da jijiyoyi tare da inganta daskarewar jini yadda ya kamata [2].

Daya daga cikin ma'adanai da akafi amfani dasu a jikin ku, sinadarin calcium yana taimakawa karfafa kashin ku da hakoran ku, hadaku da jijiyoyin ku, kunkuntar da fadada jijiyoyin jini, aikawa da karbar sakonnin jijiyoyi, sakin sinadarai da zubar jini ^[biyu] . Kuma, kusan dukkanin alli na jikinka ana ajiye su ne a ƙashinku tare da kashi 1 cikin ɗari ana ajiye su a cikin jinin ku.

Matsayi mai kyau na alli a cikin abincinku na iya taimakawa rigakafin cututtukan kasusuwa, yana mai ba da shawarar mahimmancin sanya abinci mai-ƙwayoyin calcium cikin abincinku na yau da kullun ^[3] . Nazarin daban-daban ya nuna cewa rashin alli a cikin abincin mutum na iya sa ba zai yiwu ba ga mutum ya girma da kiyaye ƙashin lafiya.

Amfani da wadataccen abinci mai dauke da alli yana taimakawa wajen hana ko sarrafa hawan jini, rage alamomin PMS sannan kuma yana taimakawa iyakance farkon kamuwa da cutar sankarar mama a cikin mata masu preo. Mutanen da ke cikin haɗarin karancin alli mata ne da suka gama menopausal, 'yan vegans da mutanen da ba sa haƙuri da lactose ^[biyu] . Rashin alli na iya haifar da bayyanar cututtuka irin su bugun zuciya mara kyau, jijiyoyin jijiyoyi, kamuwa da kuma jin dumi a hannuwanku ko ƙafafun ^[3] .

Ga jerin abincin da ke da wadataccen ƙwayoyin calcium ^[4] .

Haɗin tsakanin Vitamin D da Calcium

Hakazalika da alli na ma'adinai, bitamin D shima yana taka muhimmiyar rawa wajen kiyayewa da inganta lafiyar ƙashinku. Baya ga wannan, jikinku yana buƙatar bitamin D don sha kalsiyam. Rashin isasshen bitamin D yana haifar da rashin isasshen alli daga abinci, wanda ke haifar da jiki shan alli daga shagunan sa a cikin kwarangwal don haka ya raunana ƙashin da ke ciki kuma ya hana samuwar sabon ƙarfi ^[5] .

Ana iya samun Vitamin D ta hanyar fata daga hasken rana, daga abinci, da kari. Vitamin mai wadataccen abinci kamar ruwan ƙwai, kifin ruwan gishiri, ruwan lemu, madara waken soya, hatsi, hanta, da madara mai ƙarfi sune mafi kyawun hanyoyin bitamin, wanda hakan kuma zai iya taimaka inganta haɓakar alli daga abincin da ku cinye ^[6] .

Nawa kuke Bukatar Kalshiya?

Oneaya daga cikin mahimman ma'adanai da ake buƙata don aiki na asali da ƙoshin lafiyar jikin ku, buƙatun alli na yau da kullun don jikin ku ya dogara da shekarun ku da jima'i. Fahimtar abubuwan da ake buƙata na alli don ƙungiyoyin shekaru daban-daban yana buƙatar yin la'akari da sauye-sauyen tsarin ilimin lissafi na alli yayin matakai daban-daban na ci gaban jiki ^[7] . Wato, adadin kalsiyam da jariri ke buƙata ba daidai yake da na ɗan shekara 6 ba. Hakanan, abubuwan da ake buƙata na alli suna shafar canjin yanayin halitta da sauran kayan abinci da suka shafi mutum ^[8] .

Dangane da Cibiyar Magunguna, adadin adadin alli da ake buƙata na yau da kullun ga manya sune kamar haka ^{[9] [10]} :

• Duk manya (19-50 yrs): 1,000 mg
• Manya maza (51-70 yrs): 1,000 MG
• Matan mata (51-70 yrs): 1,200 MG
• Duk manya (71 da mazan): 1,200 MG
• Mata masu ciki / masu shayarwa: 1,000 MG
• Matasa masu ciki: 1,300 MG

Mata masu ciki ko masu shayarwa basa buƙatar ƙarin alli fiye da shawarwarin da ke sama. Kuma, samun wannan adadin allin daga abincin, tare da ko ba kari, watakila ya isa ya kiyaye kashinku lafiya ^[10] .

Idan kana shan karin sinadarin calcium, zai fi kyau ka sha su da abinci kuma don shayarwa sosai, kar ka dauki fiye da 500 MG a lokaci guda.

Hanyoyin samun isasshen alli a cikin abincinku

Yin amfani da wadataccen abinci mai ƙoshin alli shi kaɗai ba lallai bane don tabbatar da cewa jikinka ya sami adadin ma'adinai daidai. Anan akwai wasu hanyoyi waɗanda zasu taimaka tabbatar da samun isasshen alli a cikin abincinku ^{[goma sha]} .

• Cook abinci a cikin ƙaramin ruwa don mafi kankanin lokacin da zai yiwu don adana ƙarin alli a cikin abincin da kuke ci.
• Sauté abincinku.
• Yi hankali game da sauran abincin da zaka ci tare da abinci mai wadataccen alli saboda, wasu zaren, kamar su alkamar alkama, da abinci mai sinadarin oxalic acid zasu iya ɗaure tare da alli kuma su hana shi sha.
• Mutanen da ke cin abinci mara cin nama suna buƙatar tabbatar da cewa sun haɗa da kayan waken soya da kayan ƙarfe don samun adadin alli daidai.

Baya ga abinci kai tsaye, zaku iya samun alli ta hanyar kari.

Hankali

Alli ya zama dole a jikinku. Koyaya, yawan cin komai da komai baya da kyau ga lafiyar ku ^[12] .

• Yawan cin abinci mai dauke da sinadarin calcium na kara barazanar kamuwa da duwatsun koda a cikin wasu mutane.
• Arin kalsiyam na iya ƙara haɗarin bugun zuciya.

Wasu daga cikin alamomin babban matakin alli a jikin ku sune kamar haka ^[13] :

• Rashin ci
• Maƙarƙashiya
• Koyaushe gajiya
• M ƙishirwa
• Ciwan mara
• Ciwon ciki
• Amai
• Rashin ƙarfi

Sakamakon haka, zaku iya yin gwajin jinin kalis don fahimtar ko kuna da yawa ko kuma ƙarancin wannan ma'adanai mai mahimmanci a cikin jini ^[14] .

1. [1]Zamponi, G. W., Striessnig, J., Koschak, A., & Dabbarikin, A. C. (2015). Ilimin ilimin lissafi, ilimin halayyar dan adam, da ilimin kimiyyar magunguna na tashoshin alli masu ƙarfin lantarki da tasirin warkewa na gaba. Nazarin magunguna, 67 (4), 821-870.
2. [biyu]Beto, J. A. (2015). Matsayin alli a cikin tsufan ɗan adam. Binciken abinci mai gina jiki, 4 (1), 1-8.
3. [3]Mazumdar, I., Goswami, K., & Ali, M. S. (2017). Matsayi na alli, bitamin D da parathyroid hormone da alamun jini a tsakanin gubar fallasa ma'aikatan kayan ado a Dhaka, Bangladesh. Jaridar Indiya ta Clinical Biochemistry, 32 (1), 110-116.
4. [4]Barnstedt, O., Owald, D., Felsenberg, J., Brain, R., Moszynski, J. P., Talbot, C. B., ... & Waddell, S. (2016). Cikakken bayanan fitowar jikin naman kaza wanda ya dace da ƙwaƙwalwar ajiyar shine cholinergic. Neuron, 89 (6), 1237-1247.
5. [5]Douda, D. N., Khan, M. A., Grasemann, H., & Palaniyar, N. (2015). Tashar SK3 da ROS mitochondrial ROS suna yin sulhu NADPH mai cin gashin kansa NETosis wanda aka samu ta hanyar shigar alli. Ayyukan Cibiyar Kimiyya ta Kasa, 112 (9), 2817-2822.
6. [6]Booth, A. O., Huggins, C. E., Wattanapenpaiboon, N., & Nowson, C. A. (2015). Hanyoyin haɓaka ƙwayoyin abinci mai narkewa ta hanyar kari da abinci mai shayarwa akan nauyin jiki da haɓakar jiki: meta-bincike na gwajin gwaji da bazuwar. Jaridar British Journal of Gina Jiki, 114 (7), 1013-1025.
7. [7]Houtkooper, L., & Farrell, V. A. (2017). Jagororin ƙarin alli.
8. [8]Lordan, R., Tsoupras, A., Mitra, B., & Zabetakis, I. (2018). Abincin mai kiwo da cututtukan zuciya: shin da gaske muke buƙatar damuwa?. Abinci, 7 (3), 29.
9. [9]Li, X., De Munck, J., Van Landuyt, K., Pedano, M., Chen, Z., & Van Meerbeek, B. (2017). Ta yaya yadda yakamata cements-calcium silic-ciment na hydraulic suke sake yin ma'adinin dentin da aka lalata. Kayan hakori, 33 (4), 434-445.
10. [10]Carafoli, E., & Krebs, J. (2016). Me yasa alli? Ta yaya alli ya zama mafi kyawun sadarwa. Jaridar Kimiyyar Halittu, 291 (40), 20849-20857.
11. [goma sha]Edmonds, S. W., Solimeo, S. L., Nguyen, V. T., Wright, NY, Roblin, D. W., Saag, KG, & Cram, P. (2017). Fahimtar abubuwan da aka zaba don bayanin osteoporosis don samar da ƙasidar ilimin haƙuri na osteoporosis. Jaridar Dindindin, 21.
12. [12]Cano, A., Chedraui, P., Goulis, D. G., Lopes, P., Mishra, G., Mueck, A., ... & Tuomikoski, P. (2018). Calcium a cikin rigakafin postmenopausal osteoporosis: EMAS jagorar asibiti. Maturitas, 107, 7-12.
13. [13]Straus, S. E., Glasziou, P., Richardson, W. S., & Haynes, R. B. (2018). E-Littafin Magunguna na Shaida-hujja: Yadda Ake Koyi da Koyar da EBM. Elsevier Kimiyyar Lafiya.
14. [14]Flucher, B. E., & Tuluc, P. (2017). Ta yaya kuma me yasa aka taushe igiyoyin alli a cikin tasoshin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin calcium? Jaridar ilmin lissafi, 595 (5), 1451-1463.

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