John Myers
Calcium yana daya daga cikin ma'adanai masu mahimmanci ga jikinmu. Idan ba tare da shi ba, ba zai yiwu a watsa sigina daga neuron zuwa tsoka ba, kuma ba za mu, alal misali, numfashi ba, ko watsa sigina daga hormone zuwa kwayar da aka yi niyya, kuma tasoshin ba za su canza lumen su ba. Idan ba tare da shi ba, zuciya ba ta bugawa, jini ba ya daskare, kuma sel ba sa rarraba. Yana sa kasusuwa da hakora karfi da juriya ga lalacewa da tsagewa.
Yawan adadin alli a cikin jini ana sarrafa shi ta hanyar glandon endocrine guda biyu. Calcitonin na thyroid yana ɓoye lokacin da akwai adadin calcium da yawa a cikin jini, kuma a ƙarƙashin tasirinsa, haɓakar ƙashi yana ƙaruwa. Parathyroid hormone daga pineal gland shine yake taimakawa wajen ƙara yawan ƙwayar calcium a cikin jini ta hanyar inganta sha a cikin kodan da hanji da motsi daga ƙasusuwa.
Babban tushen Calcium a gare mu shine kayan kiwo (madara, cuku, yogurt), kelp, alayyahu, broccoli, legumes, goro, da ƙaƙƙarfan hatsin karin kumallo. Calcium daga waɗannan abinci yana shiga cikin jini tare da taimakon sunadarai masu ɗaukar kaya na musamman, waɗanda ke cikin sassan fitar da hanji. Saboda haka, tare da wasu cututtuka na hanji, calcium ba zai shiga cikin jini sosai ba, har ma da amfani na yau da kullum.
Ƙarfin ƙwayar calcium a cikin hanyar narkewa yana dogara sosai akan kasancewar bitamin D, wanda, ta hanyar kunna wasu kwayoyin halitta a cikin kwayoyin hanji, yana motsa samuwar sababbin kwayoyin sunadarai masu ɗauka.
Vitamin D, wanda, bisa ga binciken da aka yi kwanan nan, yana da kasawa a cikin 81.8% na Ukrainians, yana da mahimmanci ba kawai ga ƙwayar calcium ba. An nuna nau'ikan aiki na bitamin D don daidaita ayyukan nau'ikan tantanin halitta daban-daban a cikin kasusuwa, tsarin rigakafi, rage girman kumburi, kuma yana shafar kwayoyin halittar da ke da alhakin rarraba tantanin halitta, ƙwarewa, da lalata kai.
Hanyoyin halitta na bitamin D sune kifin ruwa mai kitse (salmon, tuna, sardines), hanta cod (lura cewa yana dauke da bitamin A da yawa, wanda zai iya haifar da sakamako mai guba), qwai, cuku mai wuya, hanta naman sa, faski, alfalfa. Hakanan ana samar da wannan bitamin a cikin manyan yadudduka na fata a ƙarƙashin tasirin hasken ultraviolet B (har zuwa 80% na buƙatun yau da kullun, ana ba da shawarar mintuna 45 na fallasa rana a kowane mako). Duk da haka, ƙarfin haɗakar fata yana raguwa sosai saboda gurɓataccen iska, girgije, da gajeren sa'o'in hasken rana a cikin hunturu.
Jiki yana karɓar nau'ikan bitamin D mai narkewa mara aiki kuma kawai a cikin hanta, tare da matakin ƙarshe a cikin kodan, shine nau'in aiki, calcitriol (D3), wanda aka kafa. Shi ya sa mutanen da ke fama da matsalar samuwar bile da sauran ayyukan hanta ko cututtukan koda suna cikin haɗarin rashin bitamin D. Hadarin rashi kuma yana da yawa a cikin mata masu juna biyu da jarirai masu shayarwa.
Abincin yau da kullun na bitamin D
Abincin yau da kullun na wannan bitamin ya dogara da shekaru - raka'a 400 na duniya (IU) ga jarirai a ƙarƙashin shekara ɗaya, 600 IU na 1 zuwa 18 shekaru, fiye da 400 IU ga matasa da masu matsakaicin shekaru, da fiye da 800 IU ga tsofaffi . Bugu da ƙari, ana iya samun bitamin D daga ƙaƙƙarfan madara ko hatsi (Ban ga wannan ba tukuna, sai ga kayan abinci na jarirai da hatsi) ko a cikin mai, maganin ruwa, da allunan tare da calcium a matsayin nau'in sashi. Duk da haka, yana da daraja sanin cewa bitamin D yana da mummunar illa a cikin adadin fiye da 1000 IU ga jarirai, 2500 IU ga yara ƙanana, da 4000 IU na manya. Waɗannan sun bambanta daga ɗanɗanon ƙarfe a baki, ƙishirwa, gudawa, da amai zuwa ciwon kashi, ƙaiƙayi, da rashin aikin koda. Bugu da ƙari, mutanen da ke shan magungunan calcium channel blockers, estrogens, cholestyramine, ko magungunan tarin fuka ya kamata suyi la'akari da hulɗar waɗannan rukunin magunguna tare da bitamin D.
Sabili da haka, don kiyaye lafiyar kwarangwal, juyayi, rigakafi, da tsarin zuciya, dole ne a ba da calcium da bitamin D da yawa daga tushen halitta ko nau'ikan magunguna. Yin aiki na al'ada na gastrointestinal tract da kodan yana da mahimmanci don haɗuwa da cika aikin nazarin halittu. Kuma, ba shakka, bari mu tuna da mafi kyau duka ci da kuma illa na wuce kima amfani.
