Hazvisi chakavanzika chokuti calcium ndiyo chinhu chakakosha kuti utano hwemapfupa, mazino, vhudzi uye misumari. Zvakakosha kutarisa zvakakwana zvemu mineral muzvokudya kuti urege kudzivisa zvinetso kana kukurira zviripo. Zvisinei, sezvinoitika chero ipi zvayo zvine chokuita nemuviri, zvakakosha uye kwete kuidarika: kuwedzera kaccium hakuzoshandisi kwauri, uyewo kushayikwa kwayo.
Zvingave zvakakodzera kubvuma kugadziriswa kwe calcium?
Usati washingaira kutsvaga zvakanakisisa makamuki ekugadzirira, iwe unofanirwa kuziva kuti yakawanda sei calcium munhu anoda zuva. Nhamba chaiyo inotarirwa kubva pachiyero chekukwirira nekurema, asi kune deta yakawanda yakawanda:
- vana nevechidiki vari pasi pemakore 24 - 1200 mg;
- yevarume vanopfuura makore makumi maviri nemana - 1000 mg;
- vakadzi vanopfuura makore makumi maviri nemasere uye vasati vatanga kusvika kumwedzi - 1000 mg;
- vakadzi mushure mokutanga kwekumera - 1500 mg;
- vakadzi munguva yekuzvitakura uye lactation pasi pemakore 19 - 1600 mg;
- Vakadzi panguva yekuzvitakura uye lactation vanopfuura makore 19 - 1200 mg.
Kusarudza calcium yekugadzirira vakadzi, zvakakosha kubhadhara zvakanakira kuyerwa: sezvinogona kuonekwa kubva pane zvataurwa pamusoro apa, munyaya iyi pane zvakawanda zvisinganzwisisiki zvinofanira kuonekwa. Chero mamiriro ezvinhu, iwe haugoni kupa mishonga iwe pachako, uye zvakakosha kuonana nechiremba.
Kubudirira kwegadziriro ye calcium
Zvose zvinokonzerwa ne calcium zvakagoverwa mumapoka matatu makuru, rimwe nerimwe rine zvarinoreva. Chiremba wako achakupa iwe chirwere kune rimwe remapoka aya, zvichienderana neunhu humwe hunoita muviri wako.
Monopreparations ine chete calcium munyu
Kugadzirira iyo calcium iripo isina zvinowedzera, muhupenyu hwayo chaiyo, yakakurumbira. Kazhinji inonzi calcium carbonate, calcium citrate kana calcium lactate. Izvo zvakarongwa zvakadaro zvinogadzira: vitacalcine, calcium-sandoz.
Kusanganiswa kugadzirira
Pakuumbwa kwezvigadziro zvakadai, kuwedzera kune calcium munyu, vitamini D uye mamwe emaminera anowedzerwa. Kubatsirwa kwekushandisa madhiragi akadaro mukana wekudziridzisa muviri nemaitiro maviri anokosha-Ca, uye vitamini D, iyo inobatanidzwawo mukugadzirwa nekuchengetwa kwemapfupa nemazino. Iyi mishonga inosanganisira calcium D3 nycomed, calcemin.
Multivitamin magadzirira
Kuumbwa kwemiti yakadaro kunosanganisira nhamba yakakura yevhithamini nemaminerari. Mukuwedzera pakupa huwandu hwemakisikiti, zvakakosha zvakadaro zvinoita kuti muviri uve nezvimwe zvinhu zvakawanda zvinobatsira. Somuenzaniso, unogona kuuya nevhu, san-salt, multi-tabs , elevator. Kunyanya calcium yakafuma mumatambudziko aya akagadzirirwa vakadzi vane pamuviri.
Zvichienderana nezvinetso zvauri kuedza kugadzirisa nokutora calcium, chiremba wako achakupa iwe mushonga weimwe yemapoka akanyorwa pamusoro apa.
Ndezvipi zvakakodzera kutora calcium?
Kana iwe ukanwa zvinodhaka zvemukati uyu, iva nechokwadi chokuti dose imwe chete haisi yakakura kwazvo.
kunyanya pazuva, aparadzanisa zororo rose zuva rega rega mumitambo yakawanda.
Kutora calcium zvinowedzera zvakanakisisa manheru, seusiku hurumende inoparadza kuputika mumuviri. Nokuda kwekunakidzwa kwekanamisiyumu, unofanirwa kushandisa pakati pezvokudya, zvakasimbiswa nemhando ipi neipi yemazidiki-cranberry juice, juisi ye-orange, nezvimwewo. Mune chimiro ichi, mushonga wacho unobata zviri nani zvikuru. Pamusana pekuwedzera kwemamiriro okunze, citrate inoumbwa, iyo inogonesa kushandiswa kwe calcium pasinei nemamiriro ekudya.