John Myers
Kupeza gwero labwino kwambiri la calcium sikophweka. Chifukwa kusankha ndi kwakukulu kwambiri. Magwero odziwika bwino a calcium ndi calcium citrate ndi calcium carbonate. Komabe, pamene calcium citrate inayambira mu labotale, calcium carbonate imachokera ku magwero achilengedwe a kashiamu.
Gulani zakudya zabwino kwambiri za calcium
Kugula kashiamu kungakhale kovuta - makamaka ngati simukufuna kutenga kashiamu yoyamba yomwe imabwera. Mulimonsemo, yang'anani mosamala mndandanda wazinthu zomwe mwasankha gwero la calcium, chifukwa zitha kukhala zazitali kwambiri.
Calcium - ngati piritsi losavuta?
Kuphatikiza pa kashiamu, nthawi zambiri pamakhala zosakaniza zambiri zosafunikira, kapena zosayenera. Nthawi zambiri pamakhala mapiritsi a z. B. izi (zochokera kwa wopanga odziwika):
Citric acid, calcium carbonate, bulking agent: sorbitol, dextrose, acidity regulator sodium bicarbonate, vitamini C, flavoring, anti-caking agent: polyvinylpyrrolidone, silicon dioxide, vitamini E (vitamini E, wowuma wosinthidwa, maltodextrin, anti-caking agent), zotsekemera aspartame ndi acesulfame-K, beta-carotene (beta-carotene, Antioxidants: alpha-tocopherol, ascorbyl palmitate, sodium ascorbate, isomalt, gelatin, chimanga wowuma), emulsifier: shuga esters mafuta zidulo.
Dikirani kaye, mwina mukuganiza, kwenikweni, ndimangofuna calcium. Koma muli ndi chosakaniza chokometsera cha shuga, chotsekemera, ndi asidi chokhala ndi kashiamu pang'ono.
Kashiamu - ngati piritsi kumeza?
Ngati tsopano mwasankha mapiritsi a calcium omwe mumamwa ngati gwero la calcium, ndiye kuti mndandanda wa zosakaniza umachepetsedwa pang'ono ndipo ukhoza kuwoneka motere:
Calcium carbonate, filler chingamu arabic, filler cellulose, filler cross-linked carboxymethylcellulose, coating agent hydroxypropylmethylcellulose, utoto titanium dioxide, kulekanitsa wothandizira magnesium mchere wa mafuta zidulo, glazing agent shellac, kulekanitsa agent talc, maolivi agent, silicon dioxide, olekanitsa silicon dioxide 80, pteroylglutamic acid, D-biotin, cholecalciferol.
Zodzaza mpaka m'maso, kuphatikiza utoto, zolekanitsa ndi zokutira. Ndipo zonsezi chifukwa chakuti mukufuna kutsitsimutsa ma calcium anu pang'ono? Koma zimakhala bwinoko: Kwa anthu omwe ali ndi chiyanjano cha e-zinthu, pali calcium zowonjezera zamtundu uwu:
calcium carbonate , odzaza: E460, E468, E464; Zokhazikika: E1201, E1202; Wolekanitsa wothandizira: E553b, gelatine, sucrose, emulsifiers E433, E470b; wowuma, masamba mafuta hydrogenated; Vitamini D3, utoto E171.
Mndandanda wazinthuzi sungathe kufotokozedwa nkomwe popanda tebulo la nambala ya E kotero kuti zinthu zotere ziyenera kupewedwa chifukwa chakulemetsa komanso kusakonda makasitomala.
Calcium - ngati maswiti a shuga?
Kwa iwo omwe ali ndi dzino lotsekemera, msika wa calcium umaperekanso maswiti otchedwa calcium omwe mungathe kuyamwa kapena kutafuna. Popeza ilinso ndi vitamini D3, wopanga amalemba za mankhwala ake:
Calcium ndi vitamini D3 zimathandizira kuti mafupa ndi mano zikhale bwino.
Zikuoneka kuti amaiwalatu kuti shuga si chikasu cha dzira m'mano. Calcium si chinthu chachikulu mu maswiti a calcium, koma shuga (sucrose, syrup glucose, ndi uchi).
Kashiamu pang'ono amasakanizidwa ndi izo, zokometsera zosiyanasiyana ndipo, pamwamba pake, gawo la mkaka wosungunuka. Zolembazo zimawoneka ngati maswiti kuposa zowonjezera zakudya:
Sucrose, manyuchi a shuga, calcium carbonate, mafuta a kokonati, calcium citrate, gelatin, mkaka wosungunuka, uchi, fungo la uchi wachilengedwe, phala la vanila, fungo (vanillin), vitamini D3, mono- ndi diglycerides wamafuta acids, sodium chloride, utoto (beta). - carotene)
Monga chikumbutso: mukufunadi kudzipangira zabwino ndi calcium supplement! Calcium nayonso ndi yopanda pake. Chifukwa chake sichimawawa kwambiri kotero kuti muyenera kubisa kukoma ndi mphamvu zanu zonse.
Ndiye n'chifukwa chiyani zonse zowonjezera ndi zokometsera? Chifukwa chiyani kusakaniza shuga muzakudya zopatsa thanzi mukafuna kuzipewa muzakudya zabwino? Chifukwa Flavour? Chifukwa chiyani ma sweetener?
Palibe mayankho a mafunsowa. Koma pali mankhwala a calcium omwe safuna zowonjezera konse.
Zakudya za calcium popanda zowonjezera ndi zabwino kwambiri
Nthawi zambiri, magwero abwino kwambiri a calcium ndi mankhwala opangidwa kuchokera ku calcium citrate yoyera, kapena ndi magwero achilengedwe a calcium omwe makamaka amakhala ndi calcium carbonate:
Calcium citrate - makamaka 100 peresenti
Mwachitsanzo, 100 peresenti ya calcium citrate imapezeka mu mawonekedwe a ufa, zomwe zimapangitsa kuti mapiritsi opangira mapiritsi akhale opambana. Makapisozi a calcium citrate amapezekanso. Makapisozi apamwamba a calcium alibe kalikonse koma calcium citrate kuphatikiza cellulose pang'ono pa kapisozi.
Komabe, calcium citrate imabwera popanda kupatula kuchokera ku labotale, komwe imapangidwa kuchokera ku citric acid ndi calcium hydroxide - ndipo chifukwa chake imachokera kumalingaliro athu onse (ngakhale bioavailability yabwino kwambiri) si gwero labwino kwambiri la calcium.
Ngati mukufuna gwero lachilengedwe la calcium, ndiye kuti calcium carbonate ndi lingaliro labwino kwambiri.
Ngakhale palinso izi mwapadera kapena mawonekedwe opangidwa kuchokera ku labotale (zokonzekera zomwe zimakhala ndi 100 peresenti ya calcium carbonate). Kuphatikiza apo, magwero achilengedwe a calcium amapezekanso m'munda wa calcium carbonate:
Calcium carbonate - makamaka zachilengedwe
Pali magwero osiyanasiyana achilengedwe a calcium carbonate omwe ali ndi magwero osiyanasiyana. Dolomite amachokera ku thanthwe; kuchokera ku mafupa a coral ufa wa Sango sea coral.
Ndipo ndere zofiira zotchedwa Lithothamnium calcareum zilinso ndi magwero abwino kwambiri a calcium.
Calcium carbonate mu dolomite ndi Sango Sea coral
Sango sea coral ndi dolomite sikuti amangokhala ndi calcium carbonate komanso amapereka magnesium (monga magnesium carbonate).
Ma minerals onse awiri amapezeka mu coral komanso mu dolomite mu chiŵerengero chabwino kwambiri cha 2: 1 (Ca: Mg) kuti minerals onse agwiritsidwe ntchito bwino kwambiri.
Ngakhale kuti dolomite imakhala ndi calcium ndi magnesium yokha basi, nyanja ya Sango coral ilinso ndi zinthu zina 70, ngakhale zili zochepa kwambiri, zomwe zimatha kukwanira kufufuza zinthu zina.
Komanso, Sango sea coral ndi chamoyo (nyama) osati thanthwe ngati dolomite. Komabe, ufa wa calcium wotchedwa Sango sea coral sumachokera ku nyama zamoyo. Makorali nthawi zonse akupanga chigoba chatsopano.
Matanthwe odziwika bwino a coral amachokera ku mafupa akale. Mafupa aakulu a mafupa akufa amasweka mobwerezabwereza ndi kugwera pansi pa nyanja, kumene angatengedwe kuti atenge ufa wa Sango.
Kukhazikika koyambirira kwa matanthwe a m'nyanja ya Sango kumawonekera chifukwa amatha kuyamwa bwino kuposa dolomite.
Calcium carbonate mu Lithothamnium calcareum
Kashiamu mu alga yofiira ya Lithothamnium calcareum imapezekanso mu mawonekedwe a calcium carbonate. Algae ndi zouma ndi finely ufa ndipo tsopano akhoza kutengedwa mu milligrams.
Lili ndi 30 peresenti yoyera ya calcium, yomwe imafanana ndi calcium carbonate yoposa 80 peresenti, pamene magnesium carbonate imakhala yochepa pafupifupi 6 peresenti.
Algae calcium ndi gwero labwino kwambiri la calcium chifukwa bioavailability wake akuti ndi wabwino kwambiri, zomwe tikambirana mwatsatanetsatane m'mutu wotsatira.
Monga zamoyo za m’nyanja, nderezo zili ndi ayodini wambiri. Kumbali imodzi, izi zitha kukhala zabwino ngati mukufuna kubweretsa ayodini anu kukhala mawonekedwe. Kumbali inayi, zingakhale zosayenera kwa anthu omwe ali ndi vuto la ayodini kapena vuto la chithokomiro, mwachitsanzo.
Chifukwa magalamu atatu a algae amatha kukhala ndi ma micrograms 3 a ayodini, zomwe ndizofunikira kwambiri poganizira zofunikira za tsiku ndi tsiku kwa akuluakulu a 600 micrograms.
Komabe, mulingo wa ayodini mu Lithothamnium calcareum umasiyanasiyana kwambiri, ndiye kuti zingakhale bwino ngati opanga oyenererawo atasanthula pafupipafupi ndikulengeza za ayodini pa paketi ya ufa wa calcium kapena chakumwa cholimba.
Chifukwa algae akhala akusakaniza mu zakumwa za zitsamba kuti awonjezere calcium kwa zaka zambiri, monga B. soya kapena zakumwa za mpunga.
Ngakhale kuti nyanja ya Sango coral imachokeranso kunyanja, imakhala ndi ma micrograms pafupifupi 17 a ayodini pa mlingo wa tsiku ndi tsiku, kotero imatha kupititsa patsogolo kupezeka kwa ayodini popanda kukhala ndi chiopsezo chowonjezera.
Calcium gluconate ndi calcium lactate
Calcium gluconate amagwiritsidwa ntchito - makamaka pamodzi ndi phosphates ndi fluoride - mu mankhwala a calcium omwe amagwiritsidwa ntchito ku matenda osteoporosis ndipo amafuna mankhwala.
Calcium gluconate ndi gawo lodziwika bwino la calcium mumankhwala azadzidzidzi, omwe amapezeka munjira zothira.
Calcium gluconate ndi mankhwala ena ambiri a calcium - monga calcium lactate - sapezeka kawirikawiri m'zakudya zowonjezera. Calcium lactate nthawi zina amagwiritsidwa ntchito kulimbikitsa madzi a zipatso ndi calcium.
Mavitamini onse a calcium amapangidwa mu labotale, calcium gluconate biotechnologically mothandizidwa ndi ma enzymes opangidwa ndi majini.
Chimanga chosinthidwa chibadwa chimagwiritsidwa ntchito ngati poyambira kupanga gluconic acid (ya calcium gluconate). Komano, calcium lactate imapangidwa kuchokera ku lactic acid.
Mankhwala a calciumwa sali achilengedwe - ndipo popeza kuti bioavailability yawo si yabwino kuposa ya mankhwala ena a calcium, sitingapite mwatsatanetsatane za iwo pansipa.
(Ndi bioavailability tikutanthauza kuchuluka kwa chinthu - apa calcium - yomwe imalowetsedwanso ndi thupi kuchokera ku gwero la calcium, mwachitsanzo, imatha kuyamwa.)
Calcium Carbonate kapena Calcium Citrate - Ndi Chiyani Chabwino Kwambiri Chopezeka ndi Bioavailable?
Magwero abwino kwambiri a calcium ndi calcium citrate kapena calcium carbonate.
Ngakhale kuti calcium citrate - monga tafotokozera pamwambapa - sichitengedwa kuti ndi gwero lachilengedwe la calcium, panthawiyi tikufuna kuyang'ana magwero awiri a calcium pokhudzana ndi bioavailability yawo, ndipo izi ndi zabwino kwambiri pankhani ya calcium citrate.
Komabe, ambiri amakhulupirira kuti calcium imatha kuyamwa bwino kuchokera ku organic calcium citrate komanso mocheperapo kuchokera ku inorganic calcium carbonate.
Chifukwa ziribe kanthu kuchuluka kwa calcium yomwe mumameza - kaya 200 kapena 1000 mg - chamoyo sichidzatenga 100 peresenti yake. Zina zimatulutsidwa kudzera mu impso.
Zoonadi, mukufuna kusunga gawo lomwe limatulutsidwa ngati laling'ono momwe mungathere kuti muthe kupindula kwambiri ndi zakudya zowonjezera zakudya. Chifukwa chake, zimatengera bioavailability wa calcium pawiri. Ndiye gwero labwino kwambiri la calcium ndi liti?
Phunziro: Calcium carbonate bwino kuposa calcium citrate
Malinga ndi kafukufuku, calcium citrate ankaonedwa kuti ndi bwino calcium supplement kwa zaka. Zanenedwa mobwerezabwereza kuti zimatengedwa mpaka nthawi 2.5 bwino.
Komabe, kafukufuku wa 2014 adapeza kuti calcium citrate sikuti ndi calcium yabwinoko. M'malo mwake, zikuwonetsa kuti calcium carbonate imakhala yabwino kwambiri.
Mu kafukufukuyu, anthu oyesedwa (amayi athanzi azaka zapakati pa 25 ndi 45) adapatsidwa mapiritsi awiri aliwonse okhala ndi 500 mg ya calcium monga calcium citrate kapena 1000 mg wa calcium monga calcium carbonate mu mawonekedwe a ufa.
Zinapezeka kuti mulingo wa kashiamu m'magazi a oyesedwawo unali wokwera pamene adamwa carbonate - mawola amodzi, awiri, ndi anayi atamwa mankhwala owonjezera a calcium.
Calcium carbonate imafuna chapamimba asidi - calcium citrate sichifuna
Komabe, mu phunziro lomwe linafotokozedwa, ufa wa calcium carbonate unali ndi vitamini D (1000 IU) wochuluka kuposa kukonzekera kwa calcium citrate (400 IU), ndipo vitamini D imadziwika kuti imathandizira kuyamwa kwa calcium.
Anthu athanzi nawonso adachita nawo kafukufukuyu. Komabe, aliyense amene wayamba kale kudwala matenda osteoporosis, mwachitsanzo, salinso wathanzi.
Kungoti kufooka kwa mafupa kumayamba kuonetsa kuti munthu amene akufunsidwayo akhoza kukhala ndi vuto la kuyamwa kwa mchere, monga B. chifukwa cha kusowa kwa asidi m'mimba.
(Asidi wa m'mimba ndi wofunikira pakuyamwa kwa mchere kuchokera ku chakudya).
Anthu omwe ali ndi vuto la m'mimba kapena omwe amamwa ma acid blockers nthawi zambiri amakhala ndi vuto la mayamwidwe motero amatha kulephera kuyamwa calcium m'zakudya. (Otsekereza ma acid ndi mankhwala okhala ndi zosakaniza monga omeprazole, pantoprazole, kapena zina).
Komabe, iwo amene satha kuyamwa kashiamu m’chakudya amakhalanso ndi vuto la kuyamwa kwa zakudya zopangidwa kuchokera ku calcium carbonate wamba. Mulimonsemo, asidi am'mimba okwanira amafunikira kuti atengeke, zomwe sizili choncho ndi calcium citrate.
Komabe, aliyense amene akudwala asidi m'mimba kwambiri adzakhala osangalala kwambiri ndi carbonates. Pamenepa, calcium imasungunuka bwino kwambiri ndipo carbonates imakhalanso ndi zotsatira zotsitsimula pa kutentha kwa mtima ndi zizindikiro zina.
Natural calcium carbonate yokhala ndi bioavailability yayikulu: Sango sea coral
Komabe, magwero achilengedwe a calcium carbonate monga Sango sea coral kapena algae calcium amatha kuyamwa mosavuta kuposa ma calcium carbonates okhazikika. Pankhani ya Sango sea coral, izi zidawonetsedwa mu kafukufuku woyendetsedwa ndi placebo kuyambira 1999.
Otenga nawo mbali omwe adatenga Sango Sea Coral ngati chowonjezera chazakudya pamapeto pake anali ndi mayamwidwe apamwamba kwambiri a calcium kuposa omwe adatenga calcium carbonate wamba.
Kupezeka kwa calcium kuchokera ku Lithothamnium algae sikufanananso ndi calcium carbonate wamba kapena zakudya zomwe zimatengedwa ngati magwero apamwamba a calcium, monga mkaka.
Ngakhale kashiamu yamkaka (mwachitsanzo yochokera ku yoghurt) imatha kubwezeretsedwanso ku 43 peresenti ndi calcium kuchokera ku mapeyala kufika pa 67 peresenti (yomwe ili kale mikhalidwe yabwino kwambiri), calcium yochokera ku algae mwachiwonekere imalowanso 75 peresenti - malinga ndi kafukufuku wa French Center D. 'Études et de Valorisation des, Algues CEVA kuchokera ku 2007 adawonetsa.
Kuyamwa kwabwino kumeneku ndi chimodzi mwazifukwa zomwe Lithothamnium calcareum yakhala ikugwiritsidwa ntchito kwa nthawi yayitali kukulitsa zakumwa zamasamba ndi calcium.
Ma gramu atatu okha a algae pa lita imodzi ndi okwanira kuti zakumwazo zikhale ndi calcium yofanana ndi momwe zimakhalira mkaka (3 mg pa 120 g).
Kuchulukitsa bioavailability wa calcium carbonate
Magwero achilengedwe a calcium carbonate ndiye chisankho chabwino kwambiri. Ndipo ngati mukufuna kuwonjezera bioavailability wawo mopitilira apo kapena ngati mukuwopa kusowa kwa asidi m'mimba, mumangowonjezera madzi a mandimu.
Chipatso cha asidi chomwe chili nacho chimasintha gawo la carbonate kukhala calcium citrate, kukupatsani osakaniza abwino kwambiri koma achilengedwe a carbonate-citrate.
Ndi gwero liti la calcium lomwe lili bwino kwa ndani?
Pamapeto pake, zimatengeranso momwe munthu alili, zomwe amakonda (zachilengedwe - inde kapena ayi), komanso momwe munthu alili, gwero la kashiamu ndilobwino kwambiri:
Ngati mungafune chowonjezera cha calcium, mutha kugwiritsa ntchito Sango sea coral kapena Lithothamnium calcareum.
Ngati mukuwopa kusowa kwa ayodini, tengani Lithothamnium calcareum, ngati mukufuna kukulitsa ayodini pang'ono, tengani nyanja ya Sango coral, ngati mukufuna kapena kupewa ayodini kwathunthu, gwiritsani ntchito calcium citrate.
Ngati muli ndi vuto la asidi m'mimba, tengani Sango kapena Lithothamnium ndi madzi a mandimu kapena calcium citrate. Aliyense amene akulimbana ndi asidi ochuluka m'mimba amatenga calcium carbonate.
Gulani gwero labwino kwambiri la calcium - komanso zachilengedwe kwambiri
Ngati mumakonda mwachilengedwe kuposa Sango ndipo simukufuna kutenga algae ya Lithothamnium chifukwa cha ayodini, mutha kubwereranso pamtundu wina wosiyana, wabwino kwambiri wa calcium, womwe ndi zakudya zokhala ndi calcium zokhala ndi mbewu, monga mwachitsanzo B. Moringa (10 g ufa wa moringa umapereka 200 mg kashiamu motero gawo limodzi mwa magawo asanu a zofunika za tsiku ndi tsiku) kapena ufa wa nettle (10 g ufa wa nettle uli ndi pafupifupi 100 mg calcium).
Ngakhale awa si mankhwala enieni a kashiamu, ndipo ndithudi, samamwedwa kwambiri, zomera zamtundu uliwonse zimapatsa zakudya zambiri komanso zinthu zofunika kwambiri kuposa calcium yokha. Ndipo popeza kuti mitundu yosiyanasiyana ya zakudya ndi zinthu zofunika kwambiri zilipo muzomera mwachilengedwe, zimalimbikitsa kugwiritsa ntchito kwawo komanso momwe zimakhudzira chamoyo.
Chifukwa chake ngati tsopano mukufuna kugula kashiamu, tikukhulupirira kuti muli ndi chidziwitso chomwe mukufuna kuti mupeze gwero labwino kwambiri la calcium kwa inu.
