John Myers
Helitaanka isha ugu fiican ee kaalshiyamku maaha wax sahlan. Sababtoo ah xulashada waa mid aad u ballaaran. Ilaha ugu caansan ee calcium waa calcium citrate iyo calcium carbonate. Si kastaba ha noqotee, halka kalsiyum citrate uu ka yimid shaybaarka, kaalshiyam carbonate waxay ka timaaddaa ilaha dabiiciga ah ee calcium.
Soo iibso kaalshiyamyada ugu fiican
Iibsashada kalsiyumku waxay noqon kartaa caqabad dhab ah - ugu yaraan haddii aadan rabin inaad qabato kaalshiyamka kaalshiyamka ugu horreeya ee soo socda. Xaalad kasta, si dhow u fiirso liiska maaddooyinka isha aad dooratay ee kaalshiyamka, sababtoo ah waxay noqon kartaa mid aad u dheer.
Calcium - sida kiniinka dhaldhalaalka ah?
Marka lagu daro kaalshiyamka, waxaa badanaa jira waxyaabo badan oo aan loo baahnayn, haddii aysan ahayn caafimaad darro, maaddooyin. Inta badan waxaa jira kiniinno dabci ah oo leh z. B. Halabuurkan (oo ka yimid saaraha caanka ah):
Citric acid, calcium carbonate, wakiilka bulking: sorbitol, dextrose, nidaamiyaha acidity sodium bicarbonate, vitamin C, dhadhan, wakiilka anti-caking: polyvinylpyrrolidone, silicon dioxide, vitamin E (vitamin E, istaarijka la beddelay, maltodextrin, wakiilka anti-caking). macaaneeyaha aspartame iyo acesulfame-K, beta-carotene (beta-carotene, Antioxidants: alfa-tocopherol, ascorbyl palmitate, ascorbate sodium, isomalt, gelatin, istaarijka galleyda), emulsifier: esters sonkorta ee acids dufanka leh.
Sug hal daqiiqo, waxaa laga yaabaa inaad ku fekereyso, dhab ahaantii, waxaan rabay calcium. Laakiin waxaad heshay isku dar dhadhan leh oo sonkor ah, macaaneeye, iyo aashito ah oo ay ku jirto xoogaa kaalshiyam ah.
Kaalshiyam - kaniini ahaan si loo liqo?
Haddii aad hadda dooratid kaniiniyada kaalshiyamka oo aad liqdo sida isha kalsiyumka, markaa liiska maaddooyinka ayaa la yareynayaa oo u ekaan kara sidan:
Kaalshiyam carbonate, filler xanjo Carabi, filler cellulose, filler cross-xiriirka carboxymethylcellulose, wakiilka daahan hydroxypropylmethylcellulose, dheeha titanium dioxide, kala soocida wakiilka magnesium cusbada acids dufanka leh, Shellac wakiilka glazing, wakiilka talc, saliid saytuun, kala sooca wakiilka silicon dioxide, emulsifier polysorbate 80, pteroylglutamic acid, D-biotin, cholecalciferol.
Buuxiyeyaasha ilaa inta ay ishu arki karto, oo lagu daray dheeha, kala soocida iyo walxaha dahaadhida. Oo waxaas oo dhan sababtoo ah waxaad dooneysaa inaad dib u cusbooneysiiso heerarka kaalshiyamkaaga wax yar? Laakiin way ka sii fiicnaanaysaa: Dadka xidhiidhka la leh walxaha elektaroonigga ah, waxa jira kaalshiyamyo kaalshiyam ah oo nooca soo socda ah:
kaarboonka kaalshiyamka , buuxinayaasha: E460, E468, E464; Dejinta: E1201, E1202; Wakiilka kala soocida: E553b, jelatin, sukrose, emulsifiers E433, E470b; istaarijka, saliidda khudradda hydrogenated; Vitamin D3, midabaynta E171.
Liiskan maaddooyinka ah gabi ahaanba lama sifayn karo miiska nambarka E la'aanteed markaa alaabooyinkan oo kale waa in laga fogaadaa si fudud sababtoo ah ku dhawaaqida dhibka badan iyo saaxiibnimada macaamiisha.
Calcium - sida nacnac sonkor ah?
Kuwa leh ilig macaan, suuqa kaalshiyamku wuxuu xitaa bixiyaa waxa loogu yeero nacnaca kaalshiyamka oo aad nuugi karto ama aad calalin karto. Maadaama ay sidoo kale ka kooban tahay qaar ka mid ah fitamiin D3, soo saaraha ayaa wax ka qora alaabtiisa:
Calcium iyo fitamiin D3 waxay gacan ka geysan karaan dayactirka lafaha iyo ilkaha.
Sida muuqata, wuxuu si buuxda u ilaaway in sonkortu aysan ahayn jaalaha jaalaha ah ee ilkaha. Kaalshiyamku maaha shayga ugu muhiimsan ee macmacaanka calcium, laakiin sonkorta (sukrose, sharoobada gulukooska, iyo malab).
In yar oo kalsiyum ah ayaa lagu qasaa, dhadhan kala duwan iyo, korkiisa, qayb ka mid ah caanaha la shiiday. Halabuurka ayaa markaa runtii u eg nacnac marka loo eego kaabista cuntada:
Sucrose, sharoobada gulukooska, kaarboonka kaalshiyamka, saliidda qumbaha, kalsiyum citrate, jelatin, caano la shiiday, malab, caraf udgoon malab dabiici ah, koollada vanilj, caraf udgoon (vanillin), vitamin D3, mono- iyo diglycerides ee acids dufanka leh, sodium chloride, midabaynta (beta). - carotene
Xusuusin ahaan: waxaad dhab ahaantii dooneysaa inaad naftaada u sameyso wax wanaagsan oo kaalshiyam ah! Calcium sidoo kale waa mid aan dhadhamin. Markaa si aad ah uma dhadhamiso si aad u qariso dhadhanka xooggaaga oo dhan.
Haddaba waa maxay sababta dhammaan waxyaabaha lagu daro iyo dhadhanka? Waa maxay sababta sonkorta loogu qaso kaabista cuntada markaad rabto inaad ka fogaato cunto caafimaad leh? Waa maxay sababta dhadhanka? Maxaa macaaneeyayaasha?
Su'aalahan jawaabo looma hayo. Laakiin waxaa jira diyaarinta kaalshiyamka oo aan u baahnayn wax lagu daro gabi ahaanba.
Kaalshiyamka kaalshiyamka oo aan lahayn wax lagu daro ayaa ugu fiican
Inta badan, ilaha ugu fiican ee kalsiyumku waa diyaargarow laga sameeyay calcium citrate saafi ah, ama waa ilo dabiici ah oo kalsiyum ah oo inta badan ka kooban calcium carbonate:
Calcium citrate - ayaa doorbidaya 100 boqolkiiba
Tusaale ahaan, boqolkiiba 100 kalsiyum citrate ayaa lagu heli karaa qaab budo ah, taasoo ka dhigaysa waxyaabaha kiniiniga ah mid aad u sarreeya. Kaabsoosha Calcium citrate sidoo kale waa la heli karaa. Kaabsoosha calcium ee tayada sare leh kuma jiraan wax aan ka ahayn calcium citrate iyo in yar oo cellulose ah oo kaabsal ah.
Si kastaba ha noqotee, kalsiyum citrate waxay ka timaadaa iyada oo aan laga reebin shaybaarka, halkaas oo laga sameeyay citric acid iyo calcium hydroxide - sidaas darteed waa ka soo jeeda aragtidayada dhamaystiran (in kasta oo aad u wanaagsan bioavailability) maaha isha ugu fiican ee ku wareegsan dhammaan kalsiyumka.
Haddii aad doorbidayso ilaha dabiiciga ah ee kalsiyum, markaa kaalshiyam carbonate waa fikrad aad u fiican.
Inkasta oo ay jirto sidoo kale mid ka mid ah qaabka go'doon ama synthetic ka shaybaarka (diyaar garowga ka kooban 100 boqolkiiba calcium carbonate). Intaa waxaa dheer, ilaha kalsiyumka dabiiciga ah ayaa sidoo kale laga heli karaa berrinka calcium carbonate:
Calcium carbonate - doorbidayaa dabiiciga ah
Waxaa jira ilo badan oo kala duwan oo kalsiyum carbonate dabiiciga ah oo leh asal aad u kala duwan. Dolomite waxay ka timaadaa dhagaxa; laga soo bilaabo qalfoofka shacaabkii budada Sango-badeedka.
Iyo alga cas ee loo yaqaan 'lithothamnium calcareum' sidoo kale waa il dabiici ah oo aad u fiican oo kalsiyum ah.
Kaalshiyam carbonate ku jira dolomite iyo shacaab badda Sango
Sango sea coral iyo dolomite ma aha oo kaliya ka kooban calcium carbonate laakiin sidoo kale waxay bixiyaan magnesium (qaab magnesium carbonate).
Labada macdanba waxay ku jiraan shacaab iyo sidoo kale dolomite oo ah saamiga aad u wanaagsan ee 2: 1 (Ca: Mg) si labada macdanba looga faa'iidaysto sida ugu wanaagsan ee suurtogalka ah.
Halka dolomite ay ka kooban tahay calcium iyo magnesium si gaar ah, shacaashka badda ee Sango waxa kale oo ku jira 70 curiye oo kale oo raad raac ah, inkastoo ay aad u yar yihiin, kuwaas oo ku filnaan kara qaar ka mid ah walxaha raadraaca.
Intaa waxaa dheer, shacaab-badeedka Sango waa noole (xayawaan) ee maaha dhagax sida dolomite oo kale ah. Si kastaba ha ahaatee, budada kaalshiyamka ee loo yaqaan Sango sea coral lagama helo xoolaha nool. Corals ayaa si joogto ah u samaynaya walxo cusub oo qalfoof ah.
Dhuxul-jilicsan oo caan ah ayaa ka soo baxa qalfoofkii hore. Qaybo badan oo ka mid ah qalfoofka dhintay ayaa soo noqnoqda oo ku dhaca gunta hoose ee badda, halkaas oo laga soo qaadi karo si looga soo saaro budada Sango.
Nolosha asalka ah ee xeebta Sango waxay ka tarjumaysaa xaqiiqda ah in ay si ka wanaagsan u nuugi karto dolomite.
Calcium carbonate oo ku jira calcareum lithothamnium
Kaalshiyamka ku jira alga-cas ee kaalshiyamku qani ku yahay algae Lithothamnium calcareum waxa kale oo uu ku jiraa qaabka calcium carbonate. Algae waa la qalajiyey oo si yaryar loo budada ah waxaana hadda lagu qaadan karaa milligaraam.
Waxay ka kooban tahay boqolkiiba 30 kaalshiyam saafi ah, taas oo u dhiganta kalsiyum carbonate ka kooban in ka badan 80 boqolkiiba, halka ka kooban magnesium carbonate uu aad u yar yahay qiyaastii 6 boqolkiiba.
Kaalshiyamka Algae waa il aad u wanaagsan oo kalsiyum ah, maadaama ay bioavailability la sheegay inay si gaar ah u wanaagsan tahay, taas oo aan si faahfaahsan ugu geli doono cutubka soo socda.
Sida noolaha badda, algadu aad bay hodan ugu tahay iodine. Dhinaca kale, tani waxay noqon kartaa wax wanaagsan haddii aad rabto inaad keento sahayda iodine qaab ahaan. Dhanka kale, waxay u noqon kartaa mid aan fiicnayn dadka qaba xasaasiyadda iodine ama dhibaatada tayroodh, tusaale ahaan.
Sababtoo ah 3 garaam oo algae ah ayaa ku jiri kara ilaa 600 micrograms oo iodine ah, taas oo aad u tixgelinaysa baahida maalinlaha ah ee dadka waaweyn ee 200 micrograms.
Si kastaba ha ahaatee, waxa ku jira iodine ee ku jirta Calcareum Lithothamnium aad bay u kala duwan tahay, marka way fiicnaan lahayd haddii soo saarayaasha ay khusayso ay sameeyaan falanqayn joogto ah oo ay ku caddeeyaan waxa ku jira iodine ee xidhmada budada calcium ama cabitaanka la xoojiyay.
Sababtoo ah algae ayaa lagu qasay cabitaanada dhirta si ay u kobciyaan kalsiyum sanado badan, tusaale ahaan B. cabitaanada soy ama bariiska.
Inkasta oo shacaabka badda Sango uu sidoo kale ka yimaado badda, waxa uu ka kooban yahay kaliya 17 micrograms oo iodine ah qiyaas maalinle ah, sidaa daraadeed waxa ay wanaajin kartaa sahayda iodine-ka iyada oo aan la ilaalin khatarta xad-dhaafka ah.
Calcium gluconate iyo calcium lactate
Kaalshiyam gluconate waxa loo isticmaalaa – badiyaa ay weheliso fosfatetada iyo fluoride – diyaarinta kaalshiyamka ee loo isticmaalo lafo-beelka una baahan warqad dhakhtar.
Calcium gluconate sidoo kale waa kalsiyum caadi ah oo ku jira daawada degdega ah, taas oo ku jirta xalalka faleebada.
Calcium gluconate iyo xeryo kale oo badan oo kalsiyum ah - sida kaalshiyamka lactate - ayaa dhif ah laga helaa kabka cuntada ee miiska laga soo iibsado. Calcium lactate ayaa marmar loo isticmaalaa in lagu xoojiyo casiirka khudradda leh calcium.
Labada xeryood ee calcium waxaa lagu soo saaraa shaybaarka, kalsiyum gluconate bayoloji ahaan bayoloji ahaan iyadoo la kaashanayo enzymes inta badan hidde ahaan la farsameeyay.
Galleyda hidde ahaan wax laga beddelay ayaa inta badan loo isticmaalaa sidii agabka bilowga ah ee soo saarista gluconic acid (loogu talagalay calcium gluconate). Calcium lactate, dhinaca kale, waxaa laga soo saaraa lactic acid.
Xeryahooda kalsiyumku sidaas darteed maahan kuwo dabiici ah oo gaar ah - iyo maadaama ay bioavailability-gooda aysan ka fiicneyn kuwa kale ee diyaargarowga calcium, ma aadi doono faahfaahin dheeraad ah xagga hoose.
(Bioavailability ahaan waxaan ula jeednaa boqolleyda walaxda -halkan kaalshiyamka -taas oo sidoo kale jirku ka soo miiray isha kalsiyum,ie waa la nuugi karaa.)
Kaarbonate Calcium ama Calcium Citrate - kee baa ka wanaagsan bioavailable?
Ilaha ugu fiican ee calcium waa kalsiyum citrate ama calcium carbonate.
Inkasta oo calcium citrate - sida kor lagu sharaxay - aan loo tixgelin ilo dabiici ah oo kalsiyum ah, markan waxaan jeclaan lahayn inaan eegno labada ilo kalsiyum marka loo eego bioavailability-kooda, tanina aad ayey ugu fiican tahay kiiska calcium citrate.
Si kastaba ha ahaatee, qaar badan ayaa aaminsan in kalsiyumku si fiican looga nuugi karo calcium citrate organic iyo in ka yar si fiican looga nuugo calcium carbonate aan organic.
Sababtoo ah si kasta oo aad u liqdo kalsiyum - ha ahaato 200 ama 1000 mg - noolaha marar dhif ah ayuu nuugi doonaa 100 boqolkiiba. Qaar baa had iyo jeer laga soo dayn doonaa kelyaha.
Dabcan, waxaad dooneysaa inaad qaybta la soo saaro u ilaaliso sida ugu yar ee suurtogalka ah si aad u awooddo inaad ka faa'iidaysato inta ugu badan ee suurtogalka ah ee kabka cuntada. Sidaa darteed, waxay kuxirantahay bioavailability ee xarunta calcium ee ay kala leeyihiin. Haddaba waa maxay isha ugu wanaagsan ee calcium?
Daraasad: Kaalshiyam carbonate ayaa ka fiican kalsiyum citrate
Marka loo eego daraasadaha, kalsiyum citrate waxaa loo tixgeliyey kaalshiyamka kaalshiyam ee ugu wanaagsan sannado badan. Waxaa la sheegay in marar badan la nuugo ilaa 2.5 jeer ka wanaagsan.
Si kastaba ha noqotee, daraasad 2014 ah ayaa lagu ogaaday in kalsiyum citrate aysan daruuri ahayn kalsiyum ka fiican. Taas bedelkeeda, waxay muujinaysaa kaalshiyamka carbonate si ay u noqoto mid aad u fiican.
Daraasaddan, dadka tijaabada ah (haweenka caafimaadka qaba ee u dhexeeya 25 iyo 45 da'da) ayaa la siiyay laba kiniin oo midkiiba ka kooban 500 mg oo calcium ah sida calcium citrate ama 1000 mg oo calcium ah sida calcium carbonate qaab budo ah.
Waxaa la ogaaday in heerka kaalshiyamka ee dhiigga maaddooyinka la baaray uu sare u kacay markii ay qaateen karbonat-ka - hal, laba, iyo afar saacadood ka dib qaadashada kaalshiyamka kaalshiyamka.
Kaalshiyam carbonate waxay u baahan tahay gastric acid - calcium citrate uma baahna
Si kastaba ha noqotee, daraasadda lagu sharraxay, budada kaarboonka kaarboonka ee kalsiyumku waxay ka kooban tahay fitamiin D badan (1000 IU) marka loo eego diyaarinta calcium citrate (400 IU), iyo fitamiin D ayaa loo yaqaanaa inuu kor u qaado nuugista calcium.
Dad caafimaad qaba ayaa sidoo kale ka qayb qaatay daraasadda. Si kastaba ha ahaatee, qof kasta oo hore u yeeshay lafo-jileecu, tusaale ahaan, hadda caafimaad ma laha.
Xaqiiqda ah in lafo-jileecu ay sinaba u soo bixi karto waxay tusinaysaa in qofka laga hadlayo laga yaabo inuu la ildaran yahay cilladaha nuugista macdanta, tusaale ahaan B. sababtoo ah la'aanta aashitada caloosha.
(Aashitada caloosha waxay lagama maarmaan u tahay nuugista macdanta cuntada).
Dadka qaba dhibaatooyinka caloosha oo daba-dheeraada ama kuwa qaata dawooyinka aashitada sida caadiga ah waxay qabaan cillado nuugista oo sidaas darteed waxay si liidata uga nuugi karaan kalsiyumka cuntada. (Acid blockers waa daawooyin leh maaddooyinka firfircoon ee omeprazole, pantoprazole, ama la mid ah).
Si kastaba ha ahaatee, kuwa si dhib leh uga nuugi kara kalsiyumka cuntada sidoo kale waxay dhibaato ku qabaan nuugista cuntada dheeriga ah ee laga sameeyay kaalshiyam carbonate dhaqameed. Si kastaba ha noqotee, aashitada gastric ku filan ayaa looga baahan yahay nuugista, taas oo aan ahayn kiiska calcium citrate.
Si kastaba ha noqotee, qof kasta oo uu ku dhaco aashitada caloosha oo aad u badan wuxuu si toos ah ugu faraxsanaan doonaa kaarboonaystayaasha. Xaaladdan oo kale, kalsiyumku si fiican ayuu u milmaa iyo kaarboonaydhyadu waxay sidoo kale saameyn ku yeeshaan laabjeexa iyo calaamadaha la xidhiidha.
Kaarboonayt kaalshiyamka dabiiciga ah oo leh bioavailability sare: Sango sea coral
Si kastaba ha ahaatee, ilaha dabiiciga ah ee kaarboonaytka kaalshiyamka sida shacaabada badda ee Sango ama kaalshiyamka algae ayaa aad si fudud u nuugi kara marka loo eego kaarboonayooyinka kaalshiyamka ah ee go'doonsan iyo kuwa xoogga leh. Xaaladda xeebta Sango ee badda, tan waxaa lagu muujiyey daraasad-is-dhaafsi ah oo lagu xakameynayo placebo laga bilaabo 1999.
Ka-qaybgalayaashu waxay u qaateen Sango Sea Coral kaab cunto ahaan ugu dambeyntii waxay lahaayeen heerar aad u sarreeya oo nuugista calcium marka loo eego kuwa qaatay kaalshiyam-ka karbohayterka caadiga ah.
Helitaanka kaalshiyamka kalsiyumka algae ee Lithothamnium sidoo kale lama barbardhigi karo kaalshiyam carbonate dhaqameed ama cuntooyinka loo arko ilo tayo sare leh oo calcium ah, sida caanaha.
Halka kalsiyumka caanaha (sida caano fadhi) lagu soo celin karo 43 boqolkiiba iyo kalsiyum laga bilaabo pears ilaa 67 boqolkiiba (kuwaas oo horeyba u ahaa qiyam aad u wanaagsan), kalsiyumka algae ayaa sida muuqata dib loo soo celiyay 75 boqolkiiba - sida laga soo xigtay daraasadaha Xarunta Faransiiska D. 'Études et de Valorisation des, Algues CEVA laga soo bilaabo 2007 ayaa muujisay.
Nuugista wanaagsani waa hubaal mid ka mid ah sababaha lithothamnium calcareum loo isticmaalay muddo dheer si loogu kobciyo cabitaannada dhirta leh calcium.
Kaliya 3 garaam oo algae ah halkii litir ayaa ku filan in la siiyo cabitaanka kalsiyumka ka kooban sida caadiga ah caanaha (120 mg 100 g).
Kordhi bioavailability of calcium carbonate
Ilaha dabiiciga ah ee kaarboonaytka kaalshiyamku sidaas darteed waa doorasho aad u wanaagsan. Haddii aad rabto inaad kordhiso bioavailability-ga xitaa dheeraad ah ama haddii aad ka baqeyso la'aanta aashitada caloosha, waxaad si fudud ugu dareysaa qaar ka mid ah liin.
Ashitada khudradda ee ay ku jirto waxay u beddeshaa qayb ka mid ah karboonnada oo u beddesha kalsiyum citrate, taasoo ku siinaysa isku-dar aad u fiican laakiin dabiiciga ah ee karbonat-citrate.
Isha calcium kee u fiican yaa u fiican?
Ugu dambeyntiina, waxay sidoo kale ku xiran tahay xaaladda shakhsi ahaaneed, doorbidyada (alaabta dabiiciga ah - haa ama maya), iyo xaaladda shakhsi ahaaneed, taas oo ilaha calcium hadda yahay kan ugu fiican:
Haddii aad rabto kaalshiyam kaalshiyam ah oo dabiici ah, waxaad isticmaali kartaa shacaab badda Sango ama Lithothamnium calcareum.
Haddii aad ka baqeyso yaraanta iodine, qaado Lithothamnium calcareum, haddii aad rabto inaad wax yar hagaajiso sahaydaada iodine, qaado Sango sea coral, haddii aad rabto ama aad ka fogaato gabi ahaanba iodine, isticmaal calcium citrate.
Haddii calooshaadu ay yaraato aashitada, qaado Sango ama Lithothamnium leh in yar oo liin ah ama kalsiyum citrate ah. Qof kasta oo la halgamaya aashitada caloosha ee xad-dhaafka ah wuxuu qaataa kaalshiyam carbonate ah.
Iibso isha ugu fiican ee kalsiyum - iyo tan ugu dabiiciga ah
Haddii aad jeceshahay xitaa si ka dabiici ah Sango oo aadan rabin inaad qaadato algae Lithothamnium sababtoo ah iodine, waxaad sidoo kale dib ugu dhici kartaa gebi ahaanba ka duwan, il aad u wanaagsan oo kalsiyum ah, oo ah kalsiyum-ka kooban oo ka kooban cunto dheellitiran oo dhirta ku salaysan, sida tusaale ahaan B. Moringa (10 g budada moringa waxa ay keentaa 200 mg oo calcium ah sidaas awgeedna shan meelood meel ahaan waxa looga baahan yahay maalinlaha ah) ama budada caleenta maraq (10 g budada maraqa waxa ku jirta 100 mg calcium).
Inkasta oo kuwanu aanay ahayn diyaarinta calcium gaar ah, iyo dabcan, aan la qiyaasi karin si aad u sarreeya, kuwaas oo alaabta dhirta dhamaystiran waxay bixiyaan nafaqo aad uga badan iyo walxo muhiim ah marka loo eego kaliya calcium. Iyo maadaama nafaqooyinka kala duwan iyo walxaha muhiimka ah ay ku jiraan geedka isku-dhafka dabiiciga ah, waxay si wadajir ah kor ugu qaadaan ka faa'iidaysigooda iyo saameynta ay ku leeyihiin noolaha.
Markaa haddii aad hadda raadinayso inaad iibsato kaalshiyam, waxaan rajeyneynaa inaad haysatid macluumaadka aad u baahan tahay si aad u hesho isha ugu fiican ee kaalshiyamka adiga.
