John Myers
Nemo mafi kyawun tushen calcium ba haka ba ne mai sauƙi. Domin zabin yana da girma sosai. Mafi sanannun tushen calcium shine calcium citrate da calcium carbonate. Duk da haka, yayin da calcium citrate ya samo asali a cikin dakin gwaje-gwaje, calcium carbonate ya fito ne daga tushen asalin calcium gaba ɗaya.
Sayi mafi kyawun kari na calcium
Siyan calcium na iya zama ƙalubale na gaske - aƙalla idan ba kwa son ɗaukar ƙarin ƙarin calcium na farko da ke zuwa tare. A kowane hali, dubi jerin abubuwan sinadaran don zaɓaɓɓen tushen calcium ɗin da kuka zaɓa, saboda yana iya yin tsayi sosai.
Calcium - a matsayin kwamfutar hannu?
Baya ga alli, sau da yawa akwai da yawa gaba ɗaya waɗanda ba dole ba ne, idan ba marasa lafiya ba, abubuwan sinadarai. Sau da yawa akwai allunan effervescent tare da z. B. Wannan abun da ke ciki (daga sanannen masana'anta):
Citric acid, calcium carbonate, bulking wakili: sorbitol, dextrose, acidity regulator sodium bicarbonate, bitamin C, dandano, anti-caking wakili: polyvinylpyrrolidone, silicon dioxide, bitamin E (bitamin E, modified sitaci, maltodextrin, anti-caking wakili), masu zaki aspartame da acesulfame-K, beta-carotene (beta-carotene, Antioxidants: alpha-tocopherol, ascorbyl palmitate, sodium ascorbate, isomalt, gelatin, masara sitaci), emulsifier: sugar esters na m acid.
Jira minti daya, kuna iya tunani, a zahiri, Ina son calcium kawai. Amma kun sami cakuda mai ɗanɗano na sukari, mai zaki, da acid tare da ɗan ƙaramin calcium a ciki.
Calcium - a matsayin kwamfutar hannu don haɗiye?
Idan yanzu kun zaɓi allunan calcium waɗanda kuka haɗiye azaman tushen calcium, to jerin abubuwan sinadaran sun ragu kaɗan kuma suna iya kama da haka:
Calcium carbonate, filler danko arabic, filler cellulose, filler giciye-linked carboxymethylcellulose, shafi wakili hydroxypropylmethylcellulose, diye titanium dioxide, rabuwa wakili magnesium salts na m acid, glazing wakili shellac, rabuwa wakili talc, man zaitun, raba wakili silicon dioxide, emulsifier polysorbate. 80, pteroylglutamic acid, D-biotin, cholecalciferol.
Fillers kamar yadda ido zai iya gani, da rinannun rini, masu rarrabawa da kayan shafa. Kuma duk wannan kawai saboda kuna son sabunta matakan calcium ɗin ku kaɗan? Amma yana samun mafi kyawu: Ga mutanen da ke da alaƙa da abubuwan e-su, akwai abubuwan da ake buƙata na calcium na nau'in mai zuwa:
calcium carbonate , masu cikawa: E460, E468, E464; Masu daidaitawa: E1201, E1202; Wakilin rabuwa: E553b, gelatine, sucrose, emulsifiers E433, E470b; sitaci, kayan lambu mai hydrogenated; Vitamin D3, canza launin E171.
Ba za a iya tantance wannan jerin abubuwan sinadarai ba kwata-kwata ba tare da teburin lamba E ba don haka ya kamata a guji irin waɗannan samfuran kawai saboda ƙaƙƙarfan sanarwar rashin abokantaka da abokin ciniki.
Calcium - a matsayin alewa sugar?
Ga masu haƙori mai zaki, kasuwar calcium har ma tana ba da abin da ake kira alewar calcium waɗanda za ku iya sha ko taunawa. Tun da ya ƙunshi wasu bitamin D3, masana'anta sun rubuta game da samfurinsa:
Calcium da bitamin D3 na iya taimakawa wajen kiyaye ƙasusuwa da hakora.
A bayyane yake, gaba daya ya manta cewa sukari ba daidai bane rawaya na kwai na hakora. Calcium ba shine babban sinadari a cikin kayan zaki na calcium ba, amma sukari (sucrose, glucose syrup, da zuma).
Ana gaurayawa kadan daga cikin sinadari da shi, dandano daban-daban da kuma, a sama, wani yanki na madarar madara. Abin da ke tattare da shi ya yi kama da alewa fiye da abubuwan abinci:
Sucrose, glucose syrup, calcium carbonate, kwakwa mai, calcium citrate, gelatine, condensed madara, zuma, halitta zuma ƙanshi, vanilla manna, ƙanshi (vanillin), bitamin D3, mono- da diglycerides na fatty acid, sodium chloride, canza launi (beta). - carotene)
A matsayin tunatarwa: a zahiri kuna son yin wani abu mai kyau don kanku tare da kari na calcium! Calcium kuma ba shi da ɗanɗano. Don haka ba ya ɗanɗano da ɗaci sosai don dole ne ku rufe dandano da dukkan ƙarfin ku.
Don haka me yasa duk additives da dandano? Me yasa kuke haxa sukari a cikin abubuwan abinci yayin da kuke son gujewa shi a cikin abinci mai kyau? Me yasa Flavors? Me yasa masu zaki?
Babu amsoshin waɗannan tambayoyin. Amma akwai shirye-shiryen calcium waɗanda ba sa buƙatar wani ƙari kwata-kwata.
Kariyar calcium ba tare da ƙari ba shine mafi kyau
Yawancin lokaci, mafi kyawun tushen calcium shine shirye-shiryen da aka yi daga tsantsar calcium citrate, ko kuma tushen asalin calcium wanda ya ƙunshi calcium carbonate:
Calcium citrate - zai fi dacewa 100 bisa dari
Alal misali, kashi 100 na calcium citrate yana samuwa a cikin foda, yana yin abubuwan da ake amfani da su na tableting superfluous. Calcium citrate capsules kuma akwai. Capsules masu inganci masu inganci ba su ƙunshi komai ba sai calcium citrate da ƙaramin cellulose don capsule.
Duk da haka, calcium citrate ya zo ba tare da togiya daga dakin gwaje-gwaje, inda aka yi shi daga citric acid da calcium hydroxide - sabili da haka daga mahangar mu cikakke (duk da kyakkyawan yanayin rayuwa) ba shine mafi kyawun tushen calcium ba.
Idan kun fi son tushen asalin calcium, to, calcium carbonate shine mafi kyawun ra'ayi.
Ko da yake akwai kuma wannan a keɓe ko roba nau'i daga dakin gwaje-gwaje (ga shirye-shiryen da ya ƙunshi kashi 100 na calcium carbonate). Bugu da ƙari, ana samun tushen calcium na halitta a fagen calcium carbonate:
Calcium carbonate - zai fi dacewa na halitta
Akwai hanyoyi daban-daban na calcium carbonate na halitta tare da asali daban-daban. Dolomite ya fito daga dutsen; daga kwarangwal na murjani foda na murjani na tekun Sango.
Kuma jan alga da ake kira Lithothamnium calcareum shima kyakkyawan tushen calcium ne.
Calcium carbonate a cikin dolomite da Sango teku murjani
Murjani na teku na Sango da dolomite ba wai kawai sun ƙunshi calcium carbonate ba amma suna samar da magnesium (a cikin nau'i na magnesium carbonate).
Dukansu ma'adanai suna kasancewa a cikin murjani da kuma a cikin dolomite a cikin rabo mai kyau na 2: 1 (Ca: Mg) don haka za'a iya amfani da ma'adanai biyu a hanya mafi kyau.
Yayin da dolomite ke kunshe da sinadarin calcium da magnesium na musamman, Murjani na tekun Sango kuma yana dauke da wasu sinadarai 70, duk da cewa kadan ne, wadanda za su iya wadatar da wasu abubuwan ganowa.
Haka kuma, Murjani na tekun Sango mai rai ne (dabba) ba dutse kamar dolomite ba. Duk da haka, foda na calcium da aka sani da Sango teku murjani ba a samo shi daga dabbobi masu rai. Corals koyaushe suna ƙirƙirar sabbin kayan kwarangwal.
Shahararrun murjani da aka sani suna tasowa daga tsohuwar kwarangwal. Manyan kwarangwal din da suka mutu suna sake karyewa suna fadowa kasan teku, inda za a debo su a debo garin Sango daga ciki.
Asalin rayuwa na murjani na tekun Sango yana nunawa a cikin gaskiyar cewa zai iya zama mafi kyau a sha fiye da dolomite.
Calcium carbonate a cikin lithothamnium calcareum
Calcium a cikin ja alga mai wadatar calcium Lithothamnium calcareum shima yana cikin sigar calcium carbonate. An bushe algae kuma an yi shi da kyau kuma ana iya ɗauka a cikin milligrams.
Ya ƙunshi kashi 30 cikin ɗari mai tsafta, wanda yayi daidai da abun ciki na calcium carbonate sama da kashi 80, yayin da abun ciki na magnesium carbonate yayi ƙasa da kusan kashi 6.
Algae calcium shine tushen calcium mai kyau sosai tun da an ce kasancewarsa yana da kyau na musamman, wanda zamu yi bayani dalla-dalla a babi na gaba.
A matsayin halitta na teku, alga yana da wadata a cikin iodine. A gefe guda, wannan na iya zama tabbatacce idan kuna son kawo wadatar iodine ɗin ku zuwa siffar. A gefe guda, yana iya zama mara kyau ga mutanen da ke da rashin lafiyar aidin ko matsalar thyroid, alal misali.
Domin gram 3 na algae zai iya ƙunsar har zuwa 600 micrograms na aidin, wanda yayi yawa idan aka yi la'akari da abin da ake bukata na yau da kullum ga manya na 200 micrograms.
Koyaya, abun cikin aidin a cikin lithothamnium calcareum ya bambanta sosai, don haka zai yi kyau idan masana'antun da suka dace sun gudanar da bincike akai-akai tare da ayyana abun ciki na aidin akan fakitin foda na calcium ko ingantaccen abin sha.
Domin an gauraya algae a cikin abubuwan sha na ganye don wadatar calcium shekaru da yawa, misali B. abin sha ko shinkafa.
Duk da cewa murjani na tekun Sango ma ya fito ne daga teku, amma yana dauke da kusan micrograms 17 na aidin a kowace rana, don haka yana iya inganta samar da aidin ba tare da kiyaye hadarin wuce gona da iri ba.
Calcium gluconate da alli lactate
Ana amfani da Calcium gluconate - galibi tare da phosphates da fluorides - a cikin shirye-shiryen calcium waɗanda ake amfani da su don osteoporosis kuma suna buƙatar takardar sayan magani.
Calcium gluconate kuma wani fili ne na calcium na kowa a cikin maganin gaggawa, wanda ke kunshe a cikin maganin jiko.
Calcium gluconate da sauran mahadi na calcium da yawa - irin su lactate calcium - ba a cika samun su a cikin kayan abinci na kan-da-counter ba. Calcium lactate ana amfani da shi lokaci-lokaci don ƙarfafa ruwan 'ya'yan itace tare da calcium.
Dukkanin mahadi na calcium ana samar da su a cikin dakin gwaje-gwaje, calcium gluconate biotechnologically tare da taimakon mafi yawan enzymes injiniyoyi.
Ana amfani da masara da aka gyaggyarawa ta halitta a matsayin kayan farawa don samar da gluconic acid (na calcium gluconate). Calcium lactate, a gefe guda, an samar da shi ta hanyar lactic acid.
Wadannan mahadi na calcium don haka ba su da mahimmanci na halitta - kuma tun da kasancewar su bioavailability bai fi na sauran shirye-shiryen calcium ba, ba za mu yi cikakken bayani game da su a kasa ba.
(Ta hanyar bioavailability muna nufin adadin wani abu - a nan calcium - wanda kuma jiki ke sakewa daga tushen calcium, watau ana iya sha.)
Calcium Carbonate ko Calcium Citrate - Wanne Yafi Samun Bioavailable?
Mafi kyawun tushen calcium shine ko dai calcium citrate ko calcium carbonate.
Duk da cewa calcium citrate – kamar yadda bayani ya gabata – ba a dauke shi a matsayin tushen sinadarin calcium, a wannan lokaci za mu so mu yi la’akari da abubuwan da ake samu na Calcium guda biyu dangane da yanayin da suke da shi, kuma wannan yana da kyau kwarai a yanayin sinadarin calcium citrate.
Duk da haka, mutane da yawa sun gaskata cewa calcium zai iya zama mafi kyau a sha daga kwayoyin calcium citrate da kuma ƙasa da kyau daga inorganic calcium carbonate.
Domin komai nawa ka hadiye calcium - ko 200 ko 1000 MG - kwayoyin halitta ba za su iya sha kashi 100 nasa ba. Za a fitar da wasu ta hanyar koda.
Tabbas, kuna son kiyaye sashin da aka fitar a matsayin ɗan ƙaramin ƙarfi don ku sami damar amfana gwargwadon iyawa daga kari na abinci. Sabili da haka, ya dogara ne akan bioavailability na mahallin calcium daban-daban. To menene mafi kyawun tushen calcium?
Nazarin: Calcium carbonate mafi kyau fiye da calcium citrate
Bisa ga binciken, an dauki calcium citrate a matsayin mafi kyawun karin calcium na shekaru. An faɗi sau da yawa cewa ana shayar da shi har zuwa sau 2.5 mafi kyau.
Duk da haka, wani bincike na 2014 ya gano cewa calcium citrate ba dole ba ne mafi kyawun calcium. Akasin haka, yana nuna calcium carbonate ya zama fili mafi mahimmanci.
A cikin wannan binciken, an ba mutanen gwajin (matan lafiya tsakanin 25 da 45 shekaru) ko dai allunan biyu kowanne wanda ke dauke da 500 MG na calcium a matsayin calcium citrate ko 1000 MG na calcium a matsayin calcium carbonate a cikin foda.
An gano cewa matakin calcium a cikin jinin mutanen da aka gwada ya fi girma lokacin da suka ɗauki carbonate - sa'o'i ɗaya, biyu, da hudu bayan shan kari na calcium daban-daban.
Calcium carbonate yana buƙatar acid na ciki - calcium citrate baya
Duk da haka, a cikin binciken da aka kwatanta, ƙwayar calcium carbonate foda ya ƙunshi karin bitamin D (1000 IU) fiye da shirye-shiryen calcium citrate (400 IU), kuma an san bitamin D don haɓaka ƙwayar calcium.
Mutane masu lafiya kuma sun shiga cikin binciken. Duk da haka, duk wanda ya riga ya sami ciwon kashi, misali, ba shi da lafiya.
Kasancewar osteoporosis na iya tasowa kwata-kwata yana nuna cewa mutumin da ake tambaya yana iya fama da matsalar shanyewar ma'adinai, misali B. saboda rashin acid na ciki.
(Acid ciki yana da mahimmanci don ɗaukar ma'adanai daga abinci).
Mutanen da ke fama da matsalolin ciki na yau da kullun ko waɗanda ke shan masu hana acid yawanci suna fama da matsalar sha don haka kawai suna iya shan ƙwayar calcium daga abinci. (Magungunan acid sune magunguna tare da sinadarai masu aiki omeprazole, pantoprazole, ko makamantansu).
Duk da haka, waɗanda suke da wuya su sha calcium daga abinci suma suna da matsala tare da shayar da kayan abinci da aka yi daga calcium carbonate na al'ada. A kowane hali, ana buƙatar isassun acid na ciki don ɗaukarsa, wanda ba haka ba ne tare da calcium citrate.
Duk da haka, duk wanda ke fama da yawan acid na ciki zai yi farin ciki da carbonates. A wannan yanayin, calcium yana narkewa da kyau kuma carbonates kuma suna da tasiri a kan ƙwannafi da alamun da ke da alaƙa.
Halitta calcium carbonate tare da babban bioavailability: Sango teku murjani
Duk da haka, tushen tushen calcium carbonate na halitta irin su Sango sea murjani ko algae calcium sun fi sauƙin sha fiye da keɓaɓɓen carbonates. A cikin yanayin murjani na tekun Sango, an nuna wannan a cikin binciken giciye mai sarrafa wuribo daga 1999.
Mahalarta taron da suka ɗauki Sango Sea Coral a matsayin kari na abinci a ƙarshe sun sami mafi girma matakan sha na calcium fiye da waɗanda suka ɗauki calcium carbonate na yau da kullun.
Halin da ake samu na calcium daga Lithothamnium algae shima baya kamanta da calcium carbonate na al'ada ko kuma ga abincin da ake la'akari da ingantaccen tushen calcium, kamar madara.
Yayin da madarar calcium (misali daga yogurt) za a iya resorbed zuwa kashi 43 da kuma calcium daga pears zuwa kashi 67 (waɗanda sun riga sun kasance kyawawan dabi'u), da calcium daga algae yana nunawa zuwa kashi 75 - bisa ga binciken da Cibiyar D ta Faransa ta yi. 'Études et de Valorisation des, Algues CEVA daga 2007 ya nuna.
Wannan ingantaccen abin sha tabbas yana ɗaya daga cikin dalilan da yasa aka daɗe ana amfani da Calcareum na Lithothamnium don wadatar da abubuwan sha tare da alli.
Kawai gram 3 na algae a kowace lita sun isa don samar da abin sha tare da abun ciki na calcium iri ɗaya kamar yadda aka saba don madara (120 MG a kowace g 100).
Ƙara bioavailability na calcium carbonate
Tushen halitta na calcium carbonate don haka zaɓi ne mai kyau. Kuma idan kuna son ƙara haɓakar su ko da ƙari ko kuma idan kuna jin tsoron ƙarancin acid na ciki, kawai ku ƙara ruwan 'ya'yan itace lemun tsami.
Acid 'ya'yan itacen da ke ƙunshe da shi yana jujjuya wani ɓangare na carbonate zuwa calcium citrate, yana ba ku kyakkyawan haɗin carbonate-citrate na halitta.
Wane tushen calcium ya fi dacewa ga wa?
Ƙarshe, shi ma ya dogara da yanayin mutum, abubuwan da aka zaɓa (samfuran halitta - i ko a'a), da kuma halin mutum, wanda tushen calcium yanzu shine mafi kyau:
Idan kuna son karin sinadarin calcium na halitta, zaku iya amfani da murjani na teku na Sango ko Lithothamnium calcareum.
Idan kun ji tsoron rashi na iodine, ɗauki lithothamnium calcareum, idan kuna son inganta wadatar iodine kaɗan kaɗan, ɗauki murjani na teku na Sango, idan kuna so ko kuma dole ku guje wa iodine gaba ɗaya, yi amfani da calcium citrate.
Idan kana da karancin acid a ciki, sai a sha Sango ko Lithothamnium tare da ruwan lemon tsami kadan ko calcium citrate. Duk wanda ke fama da wuce haddi na ciki yana shan sinadarin calcium carbonate.
Saya mafi kyawun tushen calcium - kuma mafi na halitta
Idan kuna son shi a zahiri fiye da Sango kuma ba ku son ɗaukar algae na Lithothamnium saboda aidin, zaku iya komawa kan wani mabanbanta daban-daban, tushen tushen calcium mai kyau, wato kariyar abinci mai ɗauke da sinadarin calcium, irin su B. Moringa (10 g na garin zogale yana samar da calcium 200 MG don haka kashi biyar na abin da ake bukata yau da kullun) ko garin leaf leaf (10 g nettle powder yana dauke da kusan MG 100).
Ko da yake waɗannan ba takamaiman shirye-shiryen calcium bane, kuma ba shakka, ba a cika su sosai ba, waɗannan samfuran tsire-tsire masu ƙarfi suna ba da abinci mai gina jiki da abubuwa masu mahimmanci fiye da alli. Kuma tun da yake akwai nau'ikan abubuwan gina jiki da abubuwa masu mahimmanci a cikin shuka a cikin haɗe-haɗe na halitta, suna haɓaka amfani da su tare da tasiri akan kwayoyin halitta.
Don haka idan yanzu kuna neman siyan calcium, muna fatan kuna da bayanan da kuke buƙata don nemo muku mafi kyawun tushen calcium.
