John Myers
Kudya mokwanira kwa calcium m'zakudya n'kofunika kwambiri chifukwa kumakhudza ntchito zambiri za thupi. Chochulukiracho chimathandizira, mwachitsanzo, kuti kagayidwe kake kagayidwe kabwinobwino komanso kutsekeka kwa magazi. Imakhalanso ndi udindo pakugwira ntchito kwa minofu yachibadwa ndipo imagwira ntchito pofalitsa chizindikiro pakati pa maselo a mitsempha. Kufunika kwa kashiamu pakusamalira bwino mafupa ndi mano kuyenera kudziwika kwa anthu ambiri. Fupa ndiyenso nkhokwe yathu yayikulu kwambiri ya calcium, yomwe thupi limakoka ngati mcherewo mulibe wokwanira kuti kagayidwe kake kagayidwe.
Zakudya zovomerezeka tsiku lililonse kwa akuluakulu 19 kapena kuposerapo ndi mamiligalamu 1,000 patsiku. The chofunika si kuchuluka pa mimba ndi mkaka wa m`mawere. Ana ndi achinyamata azaka zapakati pa 13 ndi 18 ali mu gawo la kukula ndipo amafunikira kashiamu wochulukirapo pa mamiligalamu 1,200 patsiku. M'chaka choyamba cha moyo, chakudyacho chimatsimikiziridwa makamaka kudzera mu mkaka wa m'mawere. Mlingo wovomerezeka kudzera muzakudya umachulukirachulukira mwa ana akadali akhanda:
- Zaka 1 mpaka 3: 600 mg
- Zaka 4 mpaka 6: 750 mg
- Zaka 7 mpaka 9: 900 mg
- Zaka 10 mpaka 12: 1,100 mg
Anthu athanzi amatha kukwaniritsa zosowa zawo za calcium mosavuta ndi zakudya zathanzi, zopatsa thanzi komanso zosiyanasiyana. Zowonjezera zakudya zowonjezera sizofunikira. Magwero ofunika kwambiri a calcium ndi mkaka ndi mkaka. Komabe, quark ilibe michere yambiri monga mkaka, yoghuti kapena tchizi. Mlingo watsiku ndi tsiku wa munthu wamkulu ukhoza kuphimbidwa ndi magawo awiri a Emmental tchizi ndi kapu ya mkaka, mwachitsanzo.
Kwa anthu omwe akuyenera kapena akufuna kupewa mkaka ndi mkaka, pangakhale zovuta kupeza calcium yokwanira. Pakati pa zakudya za zomera, kale, sipinachi, arugula, ndi broccoli makamaka zimakhala ndi calcium yambiri.
Ngati mutenga kashiamu wochepa kwambiri kwa nthawi yaitali, pali chiopsezo chakuti thupi lidzaukira malo osungiramo mafupa, ndipo mphamvu ya mafupa idzachepa. Ndi kukula kwa msinkhu, chiopsezo chokhala ndi matenda a osteoporosis ndi fractures zomwe zimagwirizanitsidwa zimawonjezeka.
