Calcium thiab pob txha

Cov tshuaj calcium calcium pab koj cov leeg, leeg, thiab cov haujlwm ua haujlwm zoo li qub.

Koj lub cev tseem xav tau calcium (ntxiv rau phosphorus) txhawm rau ua kom cov pob txha zoo. Cov pob txha yog qhov chaw khaws cia cov calcium uas nyob hauv lub cev.

Koj lub cev tsis tuaj yeem tsim calcium. Lub cev tsuas tau txais cov calcium uas nws xav tau los ntawm cov khoom noj uas koj noj, lossis los ntawm cov tshuaj ntxiv. Yog tias koj tsis tau txais calcium txaus hauv koj cov zaub mov noj, lossis yog koj lub cev tsis nqus calcium txaus, koj cov pob txha yuav tsis muaj zog lossis yuav tsis hlob zoo.

Koj cev pob txha (pob txha) yog qhov muaj sia nyob. Cov pob txha tas li tau muab kho dua nrog cov pob txha qub tau kho dua tshiab thiab cov pob txha tshiab tau tsim. Nws siv sijhawm txog 10 xyoo rau txhua tus pob txha hauv koj lub cev tau hloov kho dua tshiab. Yog vim li cas thiaj li saib xyuas rau pob txha noj qab haus huv yog qhov tseem ceeb hauv cov neeg laus thiab tsis yog hauv kev loj hlob ntawm menyuam yaus.

Cov pob txha ua hauj lwm yog hais txog cov calcium ntau npaum li cas thiab lwm cov zaub mov muaj nyob hauv ib ntu ntawm koj cov pob txha. Cov pob txha tuag tau yog qhov ntau tshaj ntawm cov hnub nyoog 25 thiab 35. Nws poob qis thaum koj laus dua. Qhov no tuaj yeem ua rau cov pob txha tawg, uas tsis yooj yim uas tuaj yeem tsoo tau yooj yim, txawm tias tsis muaj lub caij nplooj zeeg lossis lwm qhov raug mob.

Lub plab zom mov feem ntau tsis zoo ntawm kev nqus calcium. Cov neeg feem ntau nqus tau 15% mus rau 20% ntawm cov calcium uas lawv noj rau hauv lawv cov zaub mov noj. Vitamin D yog yam tshuaj uas pab lub plab nqus calcium ntau.

Coob tus neeg laus muaj cov kev pheej hmoo tshwm sim ua rau mob pob txha tsis zoo. Kev noj haus calcium ntau nyob hauv cov zaub mov (mis, tshij, kua mis nyeem qaub) yog qhov tsawg. Qib Vitamin D tsawg thiab plab gut calcium uas nqus tau yog tsawg. Hauv ntau tus neeg laus, cov cim qhia hormonal yuav tsum tau noj qee cov calcium tawm hauv cov pob txha txhua txhua hnub kom cov ntshav calcium tsis tuaj yeem ua haujlwm. Qhov no ua rau kom pob txha tsis tau.

Vim tias qhov no, thaum koj muaj hnub nyoog, koj lub cev tseem xav tau calcium kom koj cov pob txha tuab thiab muaj zog. Feem ntau cov kws tshaj lij pom zoo kom muaj tsawg kawg 1,200 milligrams ntawm calcium thiab 800 rau 1,000 thoob ntiaj teb chav vitamin D ib hnub. Koj tus kws kho mob yuav qhia kom koj ntxiv kom muaj cov calcium thiab vitamin D uas koj xav tau.

Qee qhov kev pom zoo hu xov tooj rau qhov ntau dua koob tshuaj vitamin D, tab sis ntau tus kws tshaj lij xav tias ntau npaum li cas cov vitamin D tsis muaj kev nyab xeeb rau txhua tus. Ntxiv rau, cov calcium ntau nyob hauv koj cov zaub mov tuaj yeem ua rau muaj teebmeem kev noj qab haus huv xws li quav tawv, raum pob zeb, thiab lub raum. Yog tias koj muaj kev txhawj xeeb txog kev noj qab haus huv pob txha, nco ntsoov nrog koj tus kws kho mob tham seb cov tshuaj ntxiv ntawm calcium thiab Vitamin D yog qhov kev xaiv zoo rau koj.

Cov tib neeg uas muaj mob plab hnyuv (mob plab hnyuv, phais lub plab), kab mob parathyroid caj pas, lossis noj qee yam tshuaj yuav xav tau cov lus qhia sib txawv rau kev noj tshuaj calcium thiab vitamin D ntxiv. Tham nrog koj tus kws kho mob yog tias koj tsis paub meej tias koj yuav tau noj cov calcium thiab vitamin D ntau npaum li cas.

Ua raws li kev noj haus uas muab cov calcium, vitamin D, thiab protein kom tsim nyog. Cov zaub mov no yuav tsis ua kom pob txha tsis tiav, tab sis lawv yuav pab kom koj lub cev muaj cov khoom uas nws xav tau los ua kom pob txha. Cov seem uas haum thiab nquag tuaj yeem tiv thaiv cov pob txha thiab ua kom lawv lub zog. Txav deb ntawm kev haus luam yeeb tseem yuav tiv thaiv cov pob txha thiab ua kom lawv muaj zog.

Cov khoom noj muaj calcium ntau nrog:

• Mis
• Cheese
• Mis nyuj khov
• Pom cov zaub ntsuab, xws li cov zaub ntsuab thiab cov nplooj zaub ntsuab
• Salmon
• Sardines (nrog rau cov pob txha)
• Tofu
• Yogurt

Cov pob txha ua kom muaj zog thiab calcium; Cov txha o - calcium thiab pob txha; Osteopenia - calcium thiab pob txha; Cov pob txha nyias nyias - calcium thiab pob txha; Tsawg cov pob txha ceev - calcium thiab pob txha

• Calcium thiab pob txha

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Kev Pabcuam Tiv Thaiv Asmeskas Pab Pawg 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: Cov Lus Qhia Tiv Thaiv Cov Haujlwm Pab Txhawb Kev Ua Haujlwm. JAMA. 2018; 319 (15): 1592-1599 PMID: 29677309 pubmed.ncbi.nlm.nih.gov/29677309/.