Kukosha kweCalcium pahutano hwemapfupa
Calcium imineral inokosha inoita basa guru mumuviri wemunhu. Rimwe remabasa ayo makuru kupa simba nechimiro kumapfupa. Inopfuura 99% yecalcium mumuviri wemunhu inochengetwa mumapfupa nemazino, zvichiita kuti ive chinhu chakakosha pakuchengetedza hurongwa hwakanaka hwemapfupa. Chinyorwa chino chichaongorora zvakadzama kukosha kwecalcium pahutano hwemapfupa, mashandiro anoita calcium mumuviri, manyuko ecalcium, uye kuti kushomeka kwecalcium kunogona kukanganisa sei hutano hwedu.
Mabasa uye Mabasa eCalcium Mumuviri
Kunze kwekuita basa rakakosha mukuumbwa nekuchengetedzwa kwemapfupa akasimba, calcium ine mabasa akakosha akawanda:
1. Kugwamba Kweropa: Calcium ine basa guru mukuita kwekugwamba kweropa, kana kuti kugomara kweropa. Calcium inodiwa munzira yekugwamba kweropa kuti ishandure prothrombin kuita thrombin, enzyme inokosha pakuumbwa kwegwamba kweropa.
2. Basa reTsvusvu neTsitsi: Calcium chinhu chakakosha mukudzikira kwetsandanyama. Inoshanda nemapuroteni etroponin netropomyosin kuti tsandanyama dzikwanise kudzikira. Mutsinga, calcium inobatsira mukutapurirana kwetsinga nekukurudzira kuburitswa kwema neurotransmitters pa synapses.
3. Acid neBase Balance: Calcium inobatsira kuchengetedza pH yeropa iri mukati mehuwandu hwakakwana nekushanda sebuffer.
4. Kushanda kweMahormone nemaEnzymes: Calcium inokoshawo pakushanda kwemahormone nemaenzyme anodzora maitiro akasiyana-siyana emakemikari mumuviri.
Mashandiro anoita Calcium mumuviri
Mapfupa haasi maumbirwo asingachinji; anofamba nenzira inogara ichiitwa inonzi remodeling, umo masero ekare anoparadzwa uye anotsiviwa nemamwe matsva. MaOsteoclast ndiwo masero anoputsa mapfupa ekare, nepo maosteoblast ari masero anovaka mapfupa matsva. Calcium ndiyo chinhu chikuru mukuita uku.
Calcium inonyudzwa muura hudiki kuburikidza nenzira mbiri huru: kutakurwa kunoshanda, kunodzorwa nevhitamini D, uye kupararira kusingashande. Vhitamini D yakakosha pakugadzirisa huwandu hwecalcium nekuti inowedzera kushanda zvakanaka kwekunyudzwa kwecalcium kubva muchikafu.
Kana kudya kusina kukwana kwecalcium, muviri unotora calcium kubva mumapfupa kuti calcium iri muropa irambe yakasimba. Izvi zvinogona kukonzera kudzikira kwehuwandu hwemapfupa uye kuwedzera njodzi ye osteoporosis uye kutyoka kwemapfupa.
Zvinowanikwa muCalcium
Kune marudzi akasiyana-siyana ecalcium, ese ari maviri anobva kumhuka nemiti. Mamwe emanyuko makuru ecalcium anosanganisira:
1. Zvigadzirwa zvemukaka: Mukaka, yogati, nechizi ndizvo zvinhu zvakanaka zvinopa calcium. Calcium inobva muzvigadzirwa zvemukaka inonyudzwa zviri nyore kupfuura zvimwe zvinomera.
2. Muriwo une mashizha matema: Zvakadai sespinachi, kale, nebroccoli. Kunyangwe paine calcium yakawanda, mimwe miriwo inewo oxalate, iyo inogona kukanganisa kunyudzwa kwecalcium.
3. Nzungu neMbeu: Maarumondi, mhodzi dzechia, nembeu dzesesame dzine calcium yakawanda.
4. Hove: Hove dzakadai sesadhini nesalmon dzine calcium, kunyanya kana dzikadyiwa nemapfupa.
5. Zvekudya Zvakasimba: Zvikafu zvakawanda nezvinwiwa zvakaita semuto weorenji nezviyo zvinowedzerwa calcium.
Kukanganisa Kwekushomeka kweCalcium
Kushaikwa kwecalcium kunogona kukanganisa hutano hwemapfupa zvakanyanya. Nguva yakakosha yekuunganidzwa kwemapfupa inguva yehudiki nekukura, apo calcium inodiwa zvakanyanya. Kusadya calcium yakakwana panguva iyi kunogona kukonzera kudzikira kwehuremu hwemapfupa uye kuwedzera njodzi ye osteoporosis gare gare muhupenyu.
Muvanhu vakuru, kushomeka kwecalcium mumuviri kunogona kukonzera zvinotevera:
1. Osteoporosis: Chirwere chinoita kuti mapfupa asashande zvakanaka uye asave nyore. Ndicho chikonzero chikuru chekutyoka kwemapfupa muvanhu vakuru.
2. Osteopenia: Kuderera kwehuwandu hwemaminerari emapfupa husina kunyanya kuipa seosteoporosis asi hunoratidza njodzi inogona kuitika.
3. Maronda: Muvana, kushomeka kwecalcium kunogona kukonzera maronda, ayo anoratidzwa nekushaya simba uye kupfava kwemapfupa. Maronda anonyanya kukonzerwa nekushaikwa kwevhitamini D, asi kushomeka kwecalcium kunewo basa.
4. Matambudziko Emazino: Kusakwana kwecalcium kunogona kukonzera hutano husina kunaka hwemazino, kusanganisira njodzi huru yekuora kwemazino neperiodontitis.
Kuchengetedza Calcium Yakakwana
Zvakakosha kuti tive nechokwadi chekuti tinowana calcium yakakwana kubva mukudya kwedu kuti titsigire hutano hwemapfupa. Chirongwa chekudya chinokurudzirwa (RDA) checalcium chinosiyana zvichienderana nezera uye murume kana mukadzi. Semuenzaniso, vanhu vakuru vane makore anopfuura makumi mashanu vanoda calcium yakawanda kupfuura vanhu vakuru vechidiki. Kazhinji, zvinodiwa zvecalcium pazuva zvinotangira pa1000 kusvika 1300 mg.
Zvinobatsirawo kuve nechokwadi chekuti muviri unowana vhitamini D yakakwana, iyo inobatsira kunyudzwa kwecalcium. Kupisa zuva inzira yechisikigo yekuwana vhitamini D, pamwe chete nezvikafu zvakaita sehove dzine mafuta uye chikafu chakasimbiswa.
Mhedziso
Basa recalcium muhutano hwemapfupa harigone kurerutswa. Sezvo iri mineral yakawanda mumuviri wemunhu, calcium inokosha pamabasa akasiyana-siyana emuviri, kunyanya pakuumbwa nekuchengetedzwa kwemapfupa akasimba uye ane hutano. Chikafu chine calcium yakawanda uye zvinovaka muviri zvinogona kubatsira kuve nechokwadi chekuti kudya kwakakwana kunogutsa zvinodiwa zvezuva nezuva.
Zvakakosha kunzwisisa migumisiro yekushaikwa kwecalcium mumuviri uye maitiro ekudzivirira kuburikidza nekudya kwakakodzera uye kuita maekisesaizi. Nenzira iyi, tinogona kuderedza njodzi yezvirwere zvemapfupa zvakaita se osteoporosis uye kuchengetedza hutano hwemapfupa muhupenyu hwedu hwese. Zvinokurudzirwa zvikuru kubvunza nyanzvi yehutano nezvezvinodiwa zvecalcium, kunyanya kune mapoka ane njodzi yakakura sevakadzi vasvika panguva yekupedza kuenda kumwedzi, vakwegura, uye avo vane mamwe matambudziko ehutano.
