Abincin da Ya ƙunshi Calcium da Karancin Calcium

Calcium wani ma'adinai ne mai mahimmanci wanda ya ƙunshi mafi yawan ƙasusuwa da hakora. Yana da ayyuka kamar lafiyar zuciya, aikin tsoka da samar da siginar jijiya. Ƙunƙarar tsoka, ƙa'idar hawan jini, tafiyar da jijiya da ƙwanƙwasa jini ana iya ƙidaya su azaman amfanin calcium. Abincin da ke dauke da calcium sune yogurt, madara, cuku, kayan lambu masu koren ganye, legumes, iri mai mai da busassun 'ya'yan itatuwa.

Calcium yana daya daga cikin ma'adanai na farko da muke koya a yarinta. “Ki sha nonon mahaifiyarmu, in ba haka ba, ba za ki samu calcium ba, kuma kashinku ba zai girma ba,” ya tilasta mata shan madara. An ba da shawarar a rika shan sinadarin Calcium a lokacin samartaka, kuma an ce ya zama dole mu guji ciwon kashi idan muka girma. Dagewar da dattawan mu suka yi na cewa mu sha calcium ya dace. Za ku fahimci wannan da kyau bayan karanta labarin. 

Menene Calcium?

Calcium wani muhimmin sinadari ne wanda ke bayyana a jikin dan adam a matsayin karfe mai laushi mai taushin azurfa. Wannan ma'adinan yana adana a cikin ƙasusuwa da haƙoran mutane da sauran dabbobi da yawa. Kasusuwa suna adana shi don saki cikin jini lokacin da ake buƙata.

Idan kuna tunanin kawai wajibi ne don lafiyar kashinmu, kun yi kuskure. Calcium wajibi ne don fiye da lafiyar kashi. Ana amfani da shi don cin abinci mai arziki a cikin calcium, don tabbatar da sadarwar jijiyar tsaka-tsaki, daskarewar jini, siginar hormone da raguwar tsoka.

Wani fa'ida mai ban mamaki na cin waɗannan abinci shine cewa suna taimakawa wajen sarrafa ci. Don haka yuwuwar yin asarar nauyi cikin sauƙi. calcium, magnesium a cikin jini, phosphorus  ve  potassium Hakanan yana da mahimmanci don sarrafa matakan.

Matsayin Calcium a Jiki

• Ana amfani da Calcium don kewaya jini, motsa tsokoki, da sakin hormones.
• Yana ba da damar aika saƙonnin daga kwakwalwa zuwa wasu sassan jiki.
• Yana ƙarfafa hakora da ƙashi.
• Mun ambata cewa ana adana calcium a cikin ƙasusuwa. Idan ba ku ci abinci mai arzikin calcium ba, jiki zai sha wannan ma'adinai daga kashi. Ta wannan hanyar, ƙasusuwa za su yi rauni a tsawon lokaci kuma ba za su iya yin aiki ba.
• Tun da jikinmu ba zai iya samar da calcium ba, dole ne mu sami wannan ma'adinai daga abinci.
• Jiki yana buƙatar bitamin D don ɗaukar calcium.
• Calcium ya fi mahimmanci ga mata. saboda premenstrual ciwoYana kawar da alamun PMS.
• Calcium kuma yana da mahimmanci don ci gaban yara. Yaran da ba su da isasshen calcium ba za su iya girma da tsayi ba.

Amfanin Calcium

• Abincin da ke dauke da Calcium yana tallafawa lafiyar kashi da kwarangwal.
• Samun isasshen wannan ma'adinai yana zama mafi mahimmanci yayin da kuka tsufa. Lafiyar kashiwajibi ne don kariyarsa.
• Abincin da ke dauke da calcium Cin abinci yana rage haɗarin wasu nau'ikan ciwon daji, kamar ciwon daji na hanji da dubura.
• Wannan ma'adinai, wanda ke da mahimmanci ga jikinmu, yana taimakawa wajen rage kiba. Cin abinci mai arzikin calcium yana rage sha'awa da kuma rage yawan kuzari.
• Abincin da ke ɗauke da Calcium yana taimakawa shakata da santsin kyallen tsokar da ake samu a cikin jijiyoyi da arteries. 
• Mafi mahimmancin fa'ida Yana hana zubar jini kuma yana rage hawan jini.
• Yana sarrafa kuma yana hana hawan jini.
• Yana kawar da alamun PMS.

Abincin da Ya ƙunshi Calcium

Ana adana wannan ma'adinai a jikinmu a cikin ƙasusuwa da hakora. Cin abinci mai dauke da sinadarin calcium yana da muhimmin aiki wajen karfafawa da kare kasusuwa. Jikinmu yana buƙatar calcium don tallafawa tsoka da aikin jijiya, daidaita karfin jini da matakan hormone, da sauƙaƙe sadarwa tsakanin sel. To wane abinci ne ke dauke da sinadarin calcium? Abincin da ke da Calcium kayan kiwo ne irin su madara, cuku, da yogurt. Duk da haka, yawancin abincin da ba na kiwo ba kuma sun ƙunshi adadi mai yawa na wannan ma'adinai. Mu kalli abincin da ke dauke da sinadarin calcium.

• madara

• Cuku: Cuku tare da mafi yawan alli shine cuku Parmesan. Cuku mai laushi suna da ƙasa a cikin calcium.

• whey protein

• yogurt: Zaɓi yogurt na gida don babban abun ciki na calcium.

• Kifin mai: Sardine da kifi

• Legumes: wake, lentil, waken soya

• iri: Poppy, sesame, chia tsaba

• Kwayoyi: Almond

• Ganyen ganye masu kore: Alayyahu, Kabeji

• hatsi: Amaranth

• 'Ya'yan itãcen marmari: Wasu nau'ikan 'ya'yan itace sun ƙunshi adadi mai yawa na calcium.  lemulYana daya daga cikin 'ya'yan itatuwa masu yawan sinadarin calcium fiye da sauran 'ya'yan itatuwa. Currants, blackberries da rasberi kuma ya shiga wannan jerin. Busassun ɓaure su ne busassun 'ya'yan itace da ke da mafi yawan calcium.

Bukatar Calcium Kullum

Adadin calcium da ake buƙata don lafiyayyen ƙasusuwa da hakora ya bambanta da shekaru. Shawarar abin da ake buƙata na calcium kowace rana ga manya:

• Manya 19-50 shekaru: 1.000 MG.
• Manya maza masu shekaru 51-70: 1.000 MG.
• Manya mata masu shekaru 51-70: 1.200 MG.
• Manya masu shekaru 71 da haihuwa: 1.200 MG.
• Matasa masu ciki da masu shayarwa: 1300 MG.
• Manya masu ciki da masu shayarwa: 1.000 MG.

Menene Karancin Calcium?

Idan aka kwatanta da sauran ma'adanai, muna buƙatar ƙarin adadin calcium kowace rana. Waɗannan abinci ne masu ɗauke da calcium. Wannan ya sa ya zama mahimmanci don dalilai da yawa. Me zai faru idan ba mu da isasshen calcium? Karancin Calcium na iya faruwa. 

Me ke Kawo Karancin Calcium?

Haɗarin ƙarancin calcium yana ƙaruwa yayin da kuke girma. Gabaɗaya, za mu iya lissafa abubuwan da ke haifar da ƙarancin calcium kamar haka;

• Rashin shan sinadarin calcium na tsawon lokaci, musamman a yara
• Magungunan da zasu iya rage ƙwayar calcium
• Abinci matalauta a cikin wannan ma'adinai
• Samun rashin haƙuri ga abincin da ke ɗauke da calcium
• Hormonal canje-canje, musamman a cikin mata
• Wasu dalilai na kwayoyin halitta

Alamomin Karancin Calcium

• Ciwon tsoka da kuma spasm
• Numbness da tingling
• Jin zafi a cinyoyi da hannaye lokacin tafiya ko motsi
• gajiya
• ciwon kai, dizziness
• hazo kwakwalwa
• bugun zuciya mara al'ada
• kamewa
• Fata bushewar fata
• Rashin ƙwaƙwalwar ajiya
• cututtuka na danko
• Haɗarin haɓaka osteopenia ko osteoporosis yana ƙaruwa.
• Rushewar hakori yana tasowa.
• Karyawar kashi na iya faruwa.
• Tashin tsoka na iya faruwa.
• Haɗarin hawan jini yana ƙaruwa.
• Jijiyoyin jini na iya taurare.
• Yana jawo kumburi.
• Ana iya samun alamun PMS.
• Rashin narkewar abinci na iya faruwa.
• Akwai haɗari mafi girma ga duwatsun koda da gallstones.
• Haɗarin cututtukan zuciya da ciwon sukari yana ƙaruwa.
• Babban haɗari yana faruwa ga wasu nau'in ciwon daji.

Cututtukan da ake gani a cikin Karancin Calcium

Cututtukan da aka gani a cikin ƙarancin calcium; yanayi irin su osteoporosis, asarar gashi, psoriasis, rickets, osteoporosis. Sunan likitanci don ƙarancin calcium shine hypocalcemia. hypocalcemia Cuta ce da ke faruwa a lokacin da adadin calcium a cikin jini ya yi ƙasa.

Wataƙila ba za a sami bayyanannun bayyanar cututtuka a farkon matakin ƙarancin calcium ba. Alamun yawanci suna da laushi. Duk da haka, idan ba a kula da shi ba kuma ƙarancin calcium ya ci gaba na dogon lokaci, ya fara zama barazana ga rayuwa.

Rashin ƙarancin calcium na dogon lokaci zai iya haifar da canje-canje a cikin hakora, cataracts, matsalolin kwakwalwa da osteoporosis. Ana iya ganin cututtuka masu zuwa a cikin ƙarancin calcium;

• Arrhythmia
• Rashin barci
• karya farce
• Asarar gashi
• Cancanta
• Psoriasis
• Osteopenia da osteoporosis
• Tsananin PMS (ciwowar premenstrual)
• Matsalolin haƙori kamar ruɓar haƙori, haushin ƙoƙon haƙori, raunin haɓakar haƙori a jarirai
• Bacin rai
• Rickets

Wanene ke cikin haɗarin kamuwa da cututtukan da aka gani a cikin ƙarancin calcium?

Kungiyoyin da ke cikin hadarin fuskantar karancin calcium sune kamar haka;

• Mata a lokacin al'ada da bayan al'ada
• Masu fama da matsalar rashin jinin haila, wato masu matsalar haila
• Wadanda ke da rashin haƙuri na lactose
• Abincin ganyayyaki ko vegan
• Wadanda ke da cututtuka na kullum
• 'yan matan balaga
• Maza fiye da shekaru 51

Yaya Ake Magance Rashin Calcium?

Hanya mafi koshin lafiya don magance ko hana rashi shine cin abinci mai ɗauke da sinadarin calcium. Wata hanyar magance karancin calcium ita ce shan abubuwan da ake amfani da su na calcium. Ina ba da shawarar cewa kada ku yi amfani da kayan abinci na calcium ba tare da tuntubar likita ba. Saboda yawan adadin calcium yana haifar da hypercalcemia, wanda aka sani da babban calcium.

Babban calcium yana da haɗari kamar ƙarancin calcium. Samun Calcium da yawa yana kara haɗarin cututtukan zuciya, duwatsun koda da sauran matsalolin lafiya masu tsanani.

Ƙarin Calcium

Masu lafiya za su iya samun adadin da suke bukata ta hanyar cin abinci mai arzikin calcium. Amma wasu ba sa samun isasshen sinadarin calcium. Wadannan mutane na iya buƙatar shan abubuwan da ake amfani da su na calcium tare da shawarar likita. Mutanen da ƙila za su buƙaci amfani da abubuwan kariyar calcium sun haɗa da:

• Vegan dieters
• Wadanda ke da rashin haƙuri na lactose
• Masu raunin kashi (osteoporosis)
• Wadanda ke kan maganin corticosteroid na dogon lokaci
• Wadanda ke da cututtukan hanji ko na narkewar abinci ba su iya shan calcium

Illolin Calcium

Samun daidai adadin kowane ma'adinai ko kayan abinci mai gina jiki yana da mahimmanci. Yawan Calcium na iya samun mummunan sakamako.

• Alamu kamar maƙarƙashiya, gas, da kumburi na iya zama alamar cewa kuna shan calcium mai yawa.
• Rage yawan calcium, musamman ta hanyar kari Shan shi yana kara hadarin duwatsun koda.
• A lokuta da ba kasafai ba, yawan calcium na iya haifar da tarin calcium a cikin jini. Wannan hypercalcemia Yana kira.
• Yawan allurai na calcium na iya hana jiki shan ma'adanai kamar baƙin ƙarfe da zinc.

References: 1, 2, 3