Ke noʻonoʻo ka poʻe i ka calcium, manaʻo paha lākou i kahi aniani waiū nui. ʻOiai he kumu maikaʻi loa ka waiū o ka calcium, ʻo ka yogurt, ka tofu, ka iʻa i loko o ka pahu, a me nā waiū i hoʻoikaika ʻia i nā mea kanu he nui nō hoʻi i ka calcium. ʻO ka mea kupanaha, ʻoiai nā lau ʻōmaʻomaʻo lau a me ka broccoli he liʻiliʻi ka calcium i kā lākou meaʻai. Eia nō naʻe, inā ʻaʻole ʻoe e lawa i kēia mau meaʻai waiwai i ka calcium, hiki i kāu kauka ke ʻōlelo aku i nā mea hoʻohui calcium e hoʻokō i kāu mau pono o kēlā me kēia lā a mālama i ke olakino o ka iwi.
Wahi a Kristen Hruszak, he meaʻai meaʻai i hoʻopaʻa inoa ʻia a me ka mea nāna i hoʻokumu i ka Nutrition for Seniors, ʻo ka lawa ʻana o ka calcium i kēlā me kēia lā ʻaʻole wale nō e hoʻoikaika i nā iwi a me nā niho akā he kuleana koʻikoʻi nō hoʻi ia i ke kāpili ʻana o ke koko, ka ʻūlū ʻana o nā ʻiʻo, ka hoʻoponopono ʻana i ka helu o ka puʻuwai, a me ka hana o ka ʻōnaehana nerve. Ua wehewehe ʻo ia ua mālama ʻia ka hapa nui o ka calcium i loko o nā iwi, a hoʻohana mau ke kino a hoʻopiha hou i kāna mau waihona calcium e kākoʻo i kēia mau hana koʻikoʻi a mālama i ke kaulike. ʻO ka mea pōmaikaʻi, hiki iā ʻoe ke kōkua i ka hoʻopiha hou ʻana i kāu mau waihona calcium ma ka hoʻoponopono ʻana i kāu ʻai a me ka lawe ʻana i nā mea hoʻohui calcium. Eia nō naʻe, he mea nui ka manawa o kāu mau mea hoʻohui calcium no ka pono nui loa. E heluhelu e aʻo pehea e hoʻonui ai i ka omo ʻana o nā mea hoʻohui calcium.
I ko kākou ʻelemakule ʻana, e emi mālie ana ka hiki o ko kākou kino ke omo i ka calcium. Ua wehewehe ʻo Grushak ʻo ka omo ʻana o ka calcium i loko o ka ʻōpū e hilinaʻi nui ʻia ana i ke alo o ka huaora D ikaika, ʻo calcitriol. He kuleana koʻikoʻi ko nā puʻupaʻa i ka hoʻololi ʻana i ka huaora D i calcitriol. Eia nō naʻe, me ka ʻelemakule ʻana, hiki ke emi iho ka pono o ka hoʻololi ʻana i loko o nā puʻupaʻa, e alakaʻi ana i ka emi ʻana o ka omo ʻana o ka calcium a me ka piʻi ʻana o ka pilikia o ka nalowale ʻana o ka iwi. No laila, pono nā mākua ʻelemakule e ʻai i ka calcium ma mua o nā hui pākeke ʻē aʻe e pale aku i ka nele o ka calcium a mālama i ke olakino o ka iwi.
I ka wā menopause, emi iho nā pae estrogen, e hoʻopilikia maikaʻi ʻole ana i ke olakino o ka iwi. He kuleana koʻikoʻi ko ka Estrogen i ka mālama ʻana i ka nui o ka iwi a me ka ikaika ma o ka hoʻolaha ʻana i ka omo ʻana o ka calcium, ka hoʻokumu ʻana o ka iwi, a me ka pale ʻana i ka resorption o ka iwi. ʻO ka emi ʻana o nā pae estrogen hiki ke alakaʻi i ka nalowale o ka iwi a hoʻonui i ka pilikia o ka osteoporosis. Inā ʻoe he perimenopausal a menopausal paha, e hōʻoia e loaʻa ana iā ʻoe ka lawa o ka calcium mai kāu meaʻai.
Loaʻa nā ʻano mea hoʻohui calcium like ʻole ma nā papa o nā hale kūʻai. ʻO ka mea maʻamau ka calcium carbonate, calcium citrate, calcium gluconate, a me ka calcium lactate. Ua ʻōlelo ʻo Khrushchak ʻo kēia mau koho, ʻoi aku ka maʻalahi o ka omo ʻana o ka calcium citrate, calcium lactate, a me ka calcium gluconate a ʻoi aku ka maikaʻi o ka hoʻomanawanui ʻana ma mua o ka calcium carbonate.
ʻO ka lawe ʻana i nā mea hoʻohui calcium me ka meaʻai e hiki ke hoʻopilikia i ko lākou omo ʻana a me ka pono. Ua ʻōlelo ʻo Khrushak he maʻalahi ke omo ʻia ka calcium citrate, calcium lactate, a me ka calcium gluconate i kēlā me kēia manawa o ka lā a hiki ke lawe ʻia ma ka ʻōpū ʻole a i ʻole me ka ʻai. Ma ka ʻaoʻao ʻē aʻe, inā ʻoe e lawe i ka calcium carbonate, pono e lawe ʻia me ka ʻai a ma hope koke paha e hoʻomaikaʻi i ka omo ʻana. Hiki paha i kēia ke hōʻemi i ka hiki ke loaʻa nā hopena ʻaoʻao gastrointestinal e like me ka pehu ʻana, ka flatulence, a i ʻole ka constipation.
Eia nō naʻe, hiki i ke ʻano o ka meaʻai i ʻai ʻia ke hoʻopilikia i ka omo ʻana o ka calcium. No ka laʻana, hiki i nā phytates, nā mea kanu i loaʻa i loko o ka bran, nā nati, nā palaoa piha, nā pīni maloʻo, a me nā hua, ke hoʻopaʻa me ka calcium, e pale ana i kona omo ʻana, wahi a Hrushak. Pēlā nō, hiki i nā oxalates, i loaʻa i loko o ka rhubarb, spinach, nā nati, a me ke kī, ke loaʻa ka hopena like. ʻO ka hoʻomoʻa ʻana i nā pīni maloʻo a me ka kuke ʻana i kēia mau meaʻai ke hōʻemi i ko lākou hopena - a i ʻole ka lawe ʻana i nā mea hoʻohui calcium ma kahi kaʻawale mai nā meaʻai waiwai i kēia mau mea hoʻohui.
Hiki i kekahi mau lāʻau lapaʻau ke hoʻopilikia i ka omo ʻana o ka calcium. ʻOi aku ka nui, hiki i nā glucocorticoids e like me ka prednisone ke hōʻemi i ka omo ʻana o ka calcium. Ua ʻōlelo ʻo Hrushak no ka omo maikaʻi loa, ua ʻōlelo ʻia e lawe i nā mea hoʻohui calcium ʻelua a ʻehā hola ma waho o kēia mau lāʻau lapaʻau. ʻO nā lāʻau lapaʻau ʻē aʻe e hiki ke launa pū me nā mea hoʻohui calcium me ka lithium, nā antibiotics quinolone, dolutegravir, a me levothyroxine. Inā ʻoe e lawe i nā mea hoʻohui calcium a me kekahi o nā lāʻau lapaʻau i ʻōlelo ʻia ma luna, e nīnau i kāu kauka e hoʻoholo ai inā pono e nānā ʻia nā pae calcium o kou koko.
No ka pono loa, ʻoi aku ka maikaʻi o ka lawe ʻana i nā mea hoʻohui calcium me ka wikamina D, magnesium, a me ka wikamina K. Ua ʻike maikaʻi ʻia ka synergy ikaika ma waena o ka wikamina D a me ka calcium—ua like lākou me nā hōkū o ke kiʻiʻoniʻoni ikaika-iwi. He kuleana kākoʻo ka Magnesium, e kōkua ana i ka hoʻoulu ʻana i ka wikamina D. ʻAʻole pono e hoʻopoina ʻia ka wikamina K, kahi kuleana koʻikoʻi. Hoʻoulu ka wikamina K (ʻoi aku ka wikamina K2) i nā protein e pono ai no ka mineralization iwi. Kōkua pū kēia kaʻina hana i ka pale ʻana i ka calcification vascular, kahi e pili pono ana i nā maʻi cardiovascular. ʻO ka lawe ʻana i ka wikamina D, magnesium, wikamina K, a me ka calcium i ka meaʻai hiki ke hoʻomaikaʻi nui i ke olakino iwi a me ke olakino holoʻokoʻa.
No ka hoʻonui ʻana i ka omo ʻana o nā mea hoʻopihapiha calcium, ʻōlelo ʻo Grushak i kēia mau mea:
Mai lawe ʻoi aku ma mua o 500-600 mg o nā mea hoʻohui calcium i ka manawa hoʻokahi. ʻOi aku ka maʻalahi o ka omo ʻana i nā mahele liʻiliʻi. E ʻae i ka liʻiliʻi he ʻehā hola ma waena o nā mahele.
ʻOiai ʻo ka calcium citrate, calcium lactate, a me ka calcium gluconate e komo maikaʻi ʻia inā lawe ʻia me ka meaʻai a i ʻole me ka ʻole o ka meaʻai, ʻo ka lawe ʻana iā lākou me ka wikamina D e hāʻawi i nā pono hou aʻe. ʻO kēia no ka mea hiki i nā momona meaʻai i loko o ka meaʻai ke hoʻonui i ka omo ʻana o ka wikamina D. ʻO ka hopena? Hoʻomaikaʻi ʻia ka omo ʻana o ka calcium.
I ka wā e lawe ai i nā mea hoʻopihapiha calcium, pono ʻoe e pale i nā meaʻai kiʻekiʻe i nā oxalic a me nā phytic acid, a me ka nui o ka caffeine.
No ka hoʻonui ʻana i ka pono o nā mea hoʻohui calcium, e noʻonoʻo i ka nui o ka lāʻau, nā meaʻai āu e ʻai ai i ka wā e lawe ana iā lākou, a me nā lāʻau lapaʻau ʻē aʻe āu e lawe nei. ʻOiai hiki ke lawe ʻia ka calcium citrate, calcium lactate, a me ka calcium gluconate ma ka ʻōpū ʻole a i ʻole me nā meaʻai, a i nā manawa like ʻole o ka lā, ʻo ka lawe ʻana iā lākou me ka meaʻai, ʻoiai nā meaʻai waiwai i ka wikamina D, e hōʻoia i ka pono nui loa. Eia kekahi, e hōʻoia i ka loaʻa ʻana o ka magnesium a me ka wikamina K mai kāu meaʻai. Inā ʻoe e lawe i nā mea hoʻohui calcium, e kūkākūkā me kāu kauka no nā ʻōlelo aʻoaʻo i hoʻopilikino ʻia i kāu mau pono olakino pilikino.
Ka manawa hoʻouna: Dec-31-2025