Kukosha kweCalcium kuMazino
Calcium chinhu chakakosha chinobatsira pakuchengetedza hutano hwevanhu. Chimwe chezvinhu zvinokanganisa hutano hwemazino inyaya yehutano hwemazino. Muchinyorwa chino, tichaongorora zvakadzama kuti sei calcium ichikosha kumazino, kuti inokanganisa sei kukura nekuchengetedzwa kwemazino ane hutano, uye kuona nzvimbo dzakanaka dzecalcium.
Basa reCalcium muUtano hweMazino
1. Kugadzirwa uye Kugadziriswa kweMagadzirirwo Emazino
Mazino emunhu anoumbwa nezvinhu zvakasiyana-siyana, zvinosanganisira enamel (chikamu chekunze chakaoma, chinodzivirira chezino), dentin (chikamu chiri pasi peenamel), uye pulp (chikamu chemukati chezino chine tsinga netsinga dzeropa). Enamel ndicho chikamu chakasimba uye chakaoma kwazvo chemuviri wemunhu, uye inenge 99% yeenamel inoumbwa nemakristaro emaminerari, kunyanya calcium phosphate. Calcium inopa simba uye kugara kwenguva refu kune enamel, zvichiita kuti ishande zvakanaka nekutsenga chikafu uye kudzivirira mamwe mazinga kubva mukukuvadzwa.
2. Inoderedza Njodzi Yekuora Kwemazino
Maburi (caries) chirwere chinoparadza enamel yemazino nekuda kwekusashanda zvakanaka kwemasero emumuromo. Mabhakitiriya aya anoburitsa acid paanogaya marara echikafu ane makabhohaidhiretsi neshuga. Asidhi iyi inobva yaparadza enamel yemazino. Calcium inoita basa guru mukusashanda zvakanaka kwemasero emumuromo, nzira iyo zvicherwa zvinorasika kubva mune enamel zvinotsiviwa. Nekudya calcium yakakwana, tinogona kuvandudza kugona kwemuromo wedu kurwisa kusashanda zvakanaka kwemasero emumuromo uye kudzivirira kuvharwa kwemasero.
3. Inobatsira Kushanda Kwetsinga Netsandanyama Mumuromo
Calcium inokoshawo pakushanda kwetsinga netsandanyama. Mumuromo, calcium inobatsira pakubata tsandanyama dzinodiwa pakutsenga nekumedza. Kushaikwa kwecalcium kunogona kukonzera kurwadziwa kwetsandanyama uye kutadza kushanda kwetsinga, izvo zvinogona kukanganisa kugona kwedu kudya zvakanaka.
Chitubu Chakanaka cheCalcium Kuhutano hweMazino
1. Zvigadzirwa zvemukaka
Zvigadzirwa zvemukaka zvakaita semukaka, chizi, uye yogati zvinopa calcium yakawanda. Hazvingopi calcium yakakwana chete asiwo zvine mapuroteni nevhitamini D, izvo zvinobatsira mukutora calcium. Zvidzidzo zvinoratidza kuti zvigadzirwa zvemukaka zvinogonawo kuderedza njodzi yekuva nemaburi nekuti zvinobatsira kuderedza acid mumuromo.
2. Muriwo wegirini
Muriwo wemashizha akasvibira senge sipinachi, broccoli, uye kale ndiwo manyuko akanaka ecalcium, kunyanya kune avo vasingadyi zvigadzirwa zvemhuka. Wakapfumawo mufiber nemamwe mavitamini akakosha pahutano hwese.
3. Nzungu neMbeu
Maarumondi, mbeu dzesesame, nembeu dzechia mienzaniso yenzungu nembeu dzine calcium yakawanda. Pamusoro pecalcium, nzungu nembeu dzine magnesium nephosphorus, izvo zvakakoshawo pamapfupa nemazino ane hutano.
4. Hove dzine mapfupa anodyiwa
Masadhini nesalmon zviri mumagaba mienzaniso yehove dzine mapfupa anodyiwa uye manyuko akanaka ecalcium. Uyezve, hove idzi dzakapfuma mu omega-3 fatty acids, iyo inobatsira pahutano hwemwoyo nehuropi.
5. Zvigadzirwa Zvakapfumiswa neCalcium
Nhasi uno, zvigadzirwa zvakawanda zvekudya zvakasimbiswa necalcium, zvakaita semuto weorenji, tofu, nezviyo. Zvigadzirwa izvi zvinogona kuva imwe nzira yakanaka yekuona kuti calcium inodyiwa zvakakwana, kunyanya kune avo vanoda calcium yakawanda kana kuti vanonetseka kuwana calcium kubva muzvikafu zvemazuva ese.
Kushaikwa kweCalcium uye Kukanganisa Kwayo Mazino
1. Kushaya Calcium mumuviri
Hypocalcemia chirwere chinokonzerwa ne calcium muropa. Zviratidzo zve hypocalcemia zvinosanganisira kugwinha kwetsandanyama nematambudziko etsinga zvinogona kukanganisa kugona kudya nekutaura. Kushaya calcium kwenguva refu kunogonawo kuita kuti mazino ave nyore kucheneswa nemamineral uye kuve nemaburi.
2. Osteopenia uye Osteoporosis
Kunyangwe zvirwere zvekutetepa kwemapfupa zvakaita se osteopenia uye osteoporosis zvichiwanzokanganisa mapfupa, zvinogonawo kukanganisa hutano hwemazino. Zvimiro zvinotsigira mazino, zvakaita seshaya, zvinogona kushaya simba uye kuve nyore kukuvara. Izvi zvinogona kuwedzera njodzi yekurasikirwa nezino nezvimwe zvinetso zvemazino.
3. Mazino Anonzwa
Kushaikwa kwecalcium mumuviri kunogonawo kukonzera kuti enamel yemazino itete, izvo zvinogona kuita kuti mazino anyanye kubatwa nekupisa kana kutonhora uye chikafu chinotapira kana chakavava. Mazino anorwadza anogona kusagadzikana uye kukanganisa hupenyu hwemunhu.
Maitiro Ekuwedzera Kudya Calcium
1. Balanced Diet
Kudya chikafu chakakwana chakapfuma mukudya zvine calcium ndiyo nzira yakanakisisa yekuona kuti une calcium yakakwana. Kusanganisira zvinhu zvakasiyana-siyana zvakaita semukaka, miriwo yakasvibira, nzungu, uye hove mukudya kwako kwezuva nezuva kunogona kukubatsira kusangana nezvinodiwa zvako zvezuva nezuva zve calcium.
2. Zvinowedzera Calcium
Kune vamwe vanhu, kuwana calcium yakakwana kubva muchikafu chega kungasava kwakakwana, kunyanya avo vane mamwe matambudziko ehutano kana kudya kwakakosha. Muzviitiko izvi, calcium supplements inogona kuva sarudzo yakanaka. Zvisinei, zvakakosha kubvunza chiremba kana nyanzvi yezvekudya usati watanga calcium supplements kuti uve nechokwadi chekuti haupfuure mwero unokurudzirwa.
3. Mararamiro Ane Hutano
Pamusoro pekudya zvine calcium yakawanda, kuchengetedza mararamiro ane hutano kwakakoshawo. Izvi zvinosanganisira kushambidzika kwemuromo, zvakaita sekukwesha mazino e fluoride kaviri pazuva, kukwesha fluoride, uye kushanyira chiremba wemazino nguva nenguva kuti unoongororwa. Zvakare, kudzivisa kusvuta uye kuderedza kunwa doro kunogona kubatsira kuchengetedza mazino nemapfupa ane hutano.
4. Kuita Muviri
Kurovedza muviri uye kurovedza muviri zvinobatsira kuwedzera kunwa kwecalcium uye kusimbisa mapfupa, kusanganisira shaya, iyo inotsigira mazino. Kurovedza muviri nguva dzose kwakadai sekufamba, kumhanya, kana kurovedza muviri kunogona kubatsira kuvandudza hutano hwese, kusanganisira hutano hwemazino.
Mhedziso
Calcium imineral inokosha pahutano hwemazino. Calcium inobatsira kuumba nekuchengetedza chimiro chemazino, inoderedza njodzi yekuve nemaburi, uye inotsigira mashandiro etsinga netsandanyama mumuromo. Kudya calcium yakanaka, senge zvigadzirwa zvemukaka, miriwo yakasvibira, nzungu, mhodzi, nehove, kunogona kubatsira kuve nechokwadi chekuti calcium inodyiwa zvakakwana. Uyezve, kuchengetedza mararamiro ane hutano uye kuchengetedza hutsanana hwemuromo zvakakoshawo kuti calcium iwedzere kunaka kwehutano hwemazino. Nekuona kuti tinowana calcium yakakwana, tinogona kuchengetedza hutano hwemazino edu uye kudzivirira matambudziko akasiyana-siyana emazino gare gare muhupenyu.
