Isu tose tinoziva kuti calcium ndiyo inonyanya kuve yemafupa nemazino. Uye chokwadi chokuti kudiwa kwe calcium munguva yekuzvitora kwomukadzi kunowedzera, zvakare, munhu wese anoziva, nokuti iye zvino iyi mineral inopedzwa nokuda kwezvinodiwa zvemucheche. Kuziva izvi, mamamamangwana mune ramangwana vanoronga ivo pachavo mazano ekugadzirira. Somugumisiro wekuwedzerwa kwakakwana kwe calcium, mapfupa emaketal anova asina simba, fontanelle inoderera. Asi pakuberekwa mapfupa edehenya anofanira kuomeswa, izvo zvinoita kuti zvive nyore kuti mwana apfuure nomugero wekubereka. Kana kudzvinyirirwa kwomusoro hakuitike nekuda kwekuoma kwemapfupa uye mazamu epamusoro-soro, njodzi yekurwadziwa kwekuberekwa kwevabereki nemwana yakawanda. Uye mushure mokuberekwa kwemwana, kugadziriswa kusati kwasvika kwepepananel kunogona kukuvadza kuwedzera kusagadzikana.
Kuwandisa kwekamisiyamu kunokuvadza nokuti kana uchibvisa kudarika kwayo, urongwa hwekunyanya, kunyanya itsvo, hutakurwa. Asi mucheche asati aberekwa, itsvo haiti kushanda zvakadaro, haigoni kubvisa calcium yakawanda uye inowedzera mumapfupa
Kukanganisa kwechinhu ichi chinokosha kunongokuvadza. Calcium rudzi rwekuvaka zvinhu zvemuviri wemwana mudumbu raamai. Zvakakosha pakuumbwa kwakanaka uye kukura kwezvinhu zvose zvemuviri, kusanganisira masero emasero, nhengo dzomukati, skeleton, meso, nzeve, misoro, misumari. Kukura kwepanyama uye kwepfungwa yemwana mushure mekuberekwa kuchaenderana nehuwandu hwe calcium inenge yawedzerwa panguva yekuvandudza kwemukatikati.
Munharaunda ye placenta, inenge 250-300 mg inopinda fetus. Iyi micronutrient zuva rega rega. Panguva yekuzvitakura, zvinodiwa zvomwana muchizvaro zvinouya nguva dzose. Uye ivo vanogutsikana munzvimbo yekutanga. Kana mumuviri wemukadzi ane pamuviri, calcium yakasara uye yakakwana kwemaviri, ipapo kuderera kwemapfupa uye kuisa mazino emwana kuchapfuura pasina kuchinja mapfupa ayo.
Nekushaya huwandu hwema calcium, mwana anowedzera ari kumucheche achabvisa kubva pamapfupa nemazino eamai. Somugumisiro, kuderedza kwemapfupa kunowanikwa mumudzimai ane pamuviri, fragility uye kukanganisa kwemeno kunowedzera, uye kushaya simba kwemitsipa yemwoyo kunogona kukura.
Izvozvo zvinokonzera calcium - maruva anochera emhando dzekudya (somuenzaniso, Adyghe, Mozzarella, Suluguni) nemimwe michina yemakaka: mukaka, cottage cheese, yogurt, yoghuti, yakabikwa mukaka wakabikwa. Uye yeuka kuti calcium inonyanya kunakirwa kubva kune izvo zvikafu uko pasina mafuta mashoma. Mune calcium yakawanda iri munamnuts, maruva (nyemba, soya), broccoli, cauliflower, turnips, celery, parsley, michero uye majikiki (gooseberry, currant, sitirobi, cherry), suede. Mazai uye hove dzegungwa zvakarewo zvinokosha zve calcium.
Amai vane ramangwana vanogona kuwana chiyero chezuva nezuva che calcium, kana vakanyatsogadzira kudya kwake.
Chigadzirwa chine calcium | Nhamba yezvigadzirwa | Nhamba yeCa mune chigadzirwa | |
Curd of medium fat content | 200g | 300mg | |
Yoghurt 2.5% | 200ml | 320mg | |
Milk 3.2% | 200ml | 250mg | |
Cheese yeAdyghe, mozzarella | 50gr | 270mg | |
Mbeu dzakagadzirwa | 150gr. | 90mg | |
Broccoli | 40gr. | 40mg | |
Chikafu chingwa | 30gr. | 50mg | |
Maonde akaomeswa | 1pc. | 25mg | |
Orange | 1pc. | 50mg | |
Zuva rimwe nerimwe muviri wedu unoda calcium, asi hauzive kuti ungaita sei zvigadziriswa zvemu mineral substance. Mutumbi unotora maricum yakawanda kubva kune zvigadzirwa sezvazvinoda nhasi. Saka, unofanirwa kuve nechokwadi chekudya nguva dzose ye calcium. Kana mukadzi ane hutano, uye zuva rega rega anoshandisa zvakakwana zvokudya zvine calcium, haafaniri kutora mishonga yakawedzerwa ye calcium. Kuti zvive zvakajeka, kufanirwa kuti chinhu ichi chinokosha chinopinda mumuviri nenzira yaro chaiyo, kureva, kubva pakudya. Chero bedzi munyaya iyi, kudarika kwakanyanya hakubvumirwi. Kunyanya kuwedzerwa kwekugadzirwa kwekasiki mumapiritsi kunogona kutungamirira pakuumbwa kwejecha uye kunyange neminyo yemabwe kune vakadzi.
Zvimwe zvekudya zvinononoka kutora calcium mumukumbo. Izvi zvinomera - sore, sipinashi, ine acids, iyo inobatanidza ne calcium, inogadzira insoluble salts. Mafuta uye mashoga ega-sorojidhi (sweets, buns, kissels) anoitawo kuvhenganisa uye kuwedzerwa kwe calcium zvakaoma. Dzvinyai calcium metabolism mumuviri wekhofi, Coca-Cola, zvakasiyana-siyana zvezvinhu zvemhuka zvakasikwa (yakasvuta sausage, ham). Zviri nani kubvisa zvokudya zvakadai zvachose kubva pakudya panguva yekuzvitakura. Usanwa kottage cheese kafi yakasimba kana tei - mukubatanidzwa uku, calcium inoputirwa zvakaipa.
Kana paine kushayikwa kwekisikiti pachiso, mumamiriro ezvinhu akadaro chiremba anokwanisa kupa mutori we calcium muhwendefa. Asi chengetedza mupfungwa iyo yakakurumbira pamberi pemapiritsi e-calcium gluconate, pamwe neyekoral kana marine calcium, haina kunyanya kudyiwa, sezvo iyo inomiririra mafungiro asina kuita echinhu ichi. Inokurudzirwa kushandisa mazai evha sechinhu chechisikigo che calcium. Maererano nekuumbwa kwayo, yakafanana zvikuru nemapfupa emapfupa.
Nekugadzirira kwehupfu, shambidza zvakanaka mazai mazai mafi (mazai emusha akanaka, muhutano iwe unonyatsoziva). Vadzikinure kubva pane zviri mukati, bvisai mukati mefirimu uye woma. Dyai mabhokiti pane grinder yekofi. Nokuda kwenhamba yakakurudzirwa, tsvaga chiremba wako (kazhinji hafu-spoonful pazuva). Usati ushandisa pfupfu iyi inofanira kudzimwa nejisi remuori mutsva. Muchiitiko ichi, mutezo unogadzikana unoumbwa-calcium citrate, iyo inonyanya kudiwa nemuviri womunhu.