Calcium, vitamin D, thiab koj cov pob txha

Tau txais cov calcium thiab vitamin D txaus hauv koj cov kev noj haus tuaj yeem pab tswj kom cov pob txha muaj zog thiab txo qis koj qhov kev pheej hmoo yuav mob txha caj dab.

Koj lub cev xav tau calcium txhawm rau ua kom koj cov pob txha tuab thiab muaj zog. Cov pob txha tsis muaj zog tuaj yeem ua rau koj cov pob txha tawv thiab tsis yooj yim. Cov pob txha tsis muaj zog no tuaj yeem tawg yooj yim dua, txawm tias tsis muaj qhov ua kom pom tseeb.

Vitamin D pab koj lub cev nqus calcium. Noj zaub mov uas muab cov calcium, vitamin D, thiab protein kom ntau. Kev noj zaub mov zoo zoo li no yuav muab rau koj lub cev lub cev tsim nws yuav tsum ua thiab tswj cov pob txha muaj zog.

Ntxiv rau kev tau txais calcium thiab vitamin D txaus, koj tuaj yeem txo koj txoj kev pheej hmoo ntawm kev mob txha caj qaum los ntawm kev tawm dag zog tsis tu ncua thiab zam kev haus luam yeeb thiab haus cawv ntau dhau.

Cov tshuaj calcium ntau dua yog muab rau hauv milligrams (mg), thiab vitamin D raug muab rau hauv cov koog thoob ntiaj teb (IU).

Txhua tus menyuam hnub nyoog 9 txog 18 xyoo yuav tsum muaj:

• 1300 mg ntawm calcium txhua hnub
• 600 IU ntawm cov vitamin D txhua hnub

Txhua tus neeg hnub nyoog qis dua 50 xyoos yuav tsum muaj:

• 1000 mg ntawm calcium txhua hnub
• 400 rau 800 IU ntawm cov vitamin D txhua hnub

Cov neeg laus hnub nyoog 51 thiab laus dua yuav tsum muaj:

• Poj niam: 1200 mg ntawm calcium txhua hnub
• Txiv neej: 1000 mg calcium txhua hnub

Tus txiv neej thiab poj niam: 800 txog 1000 IU ntawm cov vitamin D txhua hnub. Cov neeg uas muaj vitamin D tsis txaus los yog muaj tsis txaus cov vitamin D yuav tau noj ntau dua ntawm cov vitamin D kom ntau ntxiv.

Ntau dhau calcium lossis vitamin D tuaj yeem ua teeb meem xws li muaj kev pheej hmoo ntxiv rau lub raum pob zeb.

• Tag nrho cov calcium yuav tsum tsis pub tshaj 2000 mg rau ib hnub
• Tag nrho cov vitamin D yuav tsum tsis pub tshaj 4000 IU ib hnub

Mis thiab cov khoom siv mis yog qhov zoo tshaj plaws ntawm calcium. Lawv muaj ib daim ntawv calcium uas koj lub cev tuaj yeem nqus tau yooj yim. Xaiv cov yogurts, cheese, thiab buttermilk.

Cov neeg laus yuav tsum xaiv cov mis nyuj uas tsis muaj rog lossis mis nyuj (2% lossis 1%), thiab lwm yam khoom noj muaj roj tsawg dua. Kev tshem tawm qee cov rog rog tsis txo qis cov calcium nyob hauv cov khoom siv mis nyuj.

• Yogurt, feem ntau cheeses, thiab buttermilk tuaj rau hauv cov rog uas tsis muaj rog lossis tsis muaj rog.
• Vitamin D pab koj lub cev siv cov calcium, uas yog vim li cas cov vitamin D feem ntau ntxiv rau mis.

Yog tias koj noj tsawg heev lossis tsis muaj cov khoom noj mis nyuj, koj tuaj yeem nrhiav cov calcium hauv lwm cov zaub mov. Nws feem ntau ntxiv rau cov kua txiv kab ntxwv, kua taum, taum paj, npaj zaub mov siav, thiab khob cij. Xyuas cov ntawv lo ntawm cov zaub mov no rau ntxiv calcium.

Cov zaub nplooj ntsuab, xws li zaub cob pob, collards, kale, zaub ntsuab, zaub ntsuab turnip, thiab bok choy (Suav zaub qhwv), yog qhov zoo ntawm calcium.

Lwm yam zaub mov zoo ntawm calcium yog:

• Salmon thiab sardines uas tau npuav nrog lawv cov pob txha (koj tuaj yeem noj cov pob txha mos no)
• Almonds, Brazil ceev, noob paj noob hlis, tahini (noob hnav muab tshuaj txhuam), thiab taum qhuav
• Cov tawv dub ua kua

Lwm cov lus qhia ntxiv kom ntseeg tau tias koj lub cev tuaj yeem siv cov calcium hauv koj cov zaub mov:

• Ua noj cov zaub mov muaj calcium ntau nyob hauv qhov dej tsawg tsawg rau lub sijhawm luv. Lawv yuav khaws cov calcium ntxiv rau qhov no.
• Ceev faj txog qhov koj noj nrog cov khoom noj muaj calcium uas. Muaj qee cov fibers, xws li cov nplej xua thiab cov khoom noj muaj oxalic acid (zaub ntsuab thiab rhubarb), tuaj yeem tiv thaiv koj lub cev los ntawm kev nqus calcium.

Koj tus kws kho mob yuav pom zoo kom muaj cov calcium lossis vitamin D ntxiv rau cov calcium thiab vitamin D uas koj xav tau. Txawm li cas los xij, qhov sib npaug ntawm cov txiaj ntsig thiab cov kev pheej hmoo ntawm cov tshuaj no tsis tau meej.

Cov txha o - calcium; Txha - pob txha pob txha tsawg

• Calcium los
• Kab mob hauv
• Kab mob hauv
• Vitamin D los
• Cov txiaj ntsig calcium

Xim av C. Cov vitamins, calcium, pob txha. Hauv: Brown MJ, Sharma P, Mir FA, Bennett PN, eds. Cov chaw muab tshuajCov. 12th ed. Philadelphia, PA: Elsevier; 2019: chap 39.

Cosman F, de Beur SJ, LeBoff MS, li al. Tus kws kho mob cov lus qhia rau kev tiv thaiv thiab kho kab mob hauv. Osteoporos IntCov. Xyoo 2014; 25 (10): 2359-2381. PMID: 25182228 pubmed.ncbi.nlm.nih.gov/25182228/.

Lub Tuam Tsev Saib Xyuas Kev Noj Qab Haus Huv Hauv Chaw Haujlwm, Lub Chaw Haujlwm Kev Noj Tshuaj Noj lub website. Cov ntawv pov thawj tseeb rau cov kws kho mob: Calcium. ods.od.nih.gov/factsheets/Calcium-HealthProfessional. Hloov kho thaum Lub Peb Hlis 26, 2020. Nkag mus Lub Xya Hli 17, 2020.

Kev Pabcuam Tiv Thaiv US Ua Haujlwm; Grossman DC, Curry SJ, Owens DK, li al. Vitamin D, calcium, lossis kev sib xyaw ua ke rau kev tiv thaiv kev ua txhaum ntawm cov neeg laus hauv zej zog: Asmeskas Cov Kev Pabcuam Tiv Thaiv Lub Luag Haujlwm tau hais tawm lus. JAMACov. 2018; 319 (15): 1592-1599. PMID: 29677309 pubmed.ncbi.nlm.nih.gov/29677309/.

• Tshuaj calcium
• Kab mob hauv
• Vitamin D