John Myers
Zamkatimu
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Onse mchere calcium ndi vitamini D ndi zofunika kuti mafupa anu akhale okhazikika. Mu nsonga yaumoyo iyi, tikufotokoza momwe zinthu ziwirizi zimagwirira ntchito m'thupi.
Calcium ndi vitamini D - kugwirizana m'thupi
Calcium imateteza mafupa okhazikika komanso mano athanzi.
- Mcherewo sikuti umangofunika kuti mafupa apangidwe, komanso mu mtima wamtima.
- Thupi lanu limasunga calcium m'mafupa. Ngati kashiamu m’mwazi watsika, kashiamu amatuluka m’mafupa.
- Matchulidwe olondola kwambiri a vitamini D ndi vitamini D3. Ichi ndi vitamini wosungunuka mafuta.
- Mbali yapadera ya vitamini D3 ndikuti ndi vitamini yokha yomwe thupi lingathe kupanga lokha. Izi zimachitika pakhungu. Kuwala kokwanira kwa dzuwa ndikofunikira kuti pakhale vitamini D3.
- Vitamini D imakhudza kwambiri mafupa a calcium. Kashiamu wochuluka amalowetsedwa kudzera m'matumbo pamene pali vitamini D wokwanira m'thupi.
- Vitamini D imalimbikitsanso kuyamwa kwa calcium m'mafupa. Sikuti kusowa kwa calcium kokha komanso kusowa kwa vitamini D ndizomwe zimayambitsa matenda a osteoporosis.
Mavitamini ndi mchere muzakudya
Mutha kuphimba bwino za calcium yanu ndi zakudya zanu.
- Pali zakudya zina zomwe zili ndi calcium. Oimira odziwika bwino ndi mkaka komanso pafupifupi mkaka wonse.
- Madzi amchere okhala ndi calcium ndi gwero labwino.
- Zamasamba zobiriwira monga kale kapena sipinachi zimakhala ndi calcium yambiri.
- Kupeza vitamini D wokwanira m'zakudya kumakhala kovuta chifukwa thupi lanu limagwiritsa ntchito kuwala kwa UVB kupanga vitaminiyi yokha.
- Makamaka mu nyengo yamdima, zingakhale zosavuta kupeza kusowa. Gwero labwino la vitamini D ndi mafuta a chiwindi a cod. Komabe, si aliyense amene angathe kulimbana ndi kukoma kwapadera.
- Nsomba zamafuta monga hering'i kapena salimoni zilinso ndi vitamini D pa mbale ndipo zimamva bwino kwambiri.
