Thawj cov tsos mob tshwm sim los ntawm calcium deficiency feem ntau tsis pom tseeb. Thaum koj pom osteoporosis hauv koj 30s thiab 40s, koj nco lub sijhawm zoo tshaj plaws.
Muaj ntau tus cwj pwm phem uas tuaj yeem ua rau cov calcium tsis txaus, thiab thawj tus yog —
Noj qab ntsev heev
Xya yam cwj pwm phem ua rau koj tsis muaj calcium. Txawm hais tias koj ua nws ntau npaum li cas, nws yuav tsis ua haujlwm
Cov ntsev ntsev yog los ntawm sodium, uas yog ze rau cov calcium uas tawm hauv cov zis. Rau txhua 6 grams ntsev, txog 40 ~ 60 mg ntawm calcium yuav ploj.
Qhov tseeb, kev noj ntsev ntawm cov neeg Suav nyob deb tshaj qhov pom zoo ntawm World Health Organization (5g ib hnub). Nyob rau tib lub sijhawm, calcium kom tsawg (ze li 400 mg) tsuas yog ib nrab ntawm cov nqi pom zoo (800 mg).
Qhov teeb meem ntawm calcium poob los ntawm qhov no tsis tuaj yeem tsis quav ntsej.
Yog li ntawd, nws yog ib qho tsim nyog yuav tsum noj ntsev tsawg thiab calcium ntxiv.
Kuv tsis nyiam noj zaub
Xya yam cwj pwm phem ua rau koj tsis muaj calcium. Txawm hais tias koj ua nws ntau npaum li cas, nws yuav tsis ua haujlwm
Cov nplooj ntsuab ntsuab, tshwj xeeb tshaj yog cov zaub ntsuab tsaus, muaj cov calcium, potassium, magnesium, vitamin C thiab lwm yam khoom noj, uas tuaj yeem txhawb kev nqus thiab siv calcium.
Nws raug nquahu kom koj noj zaub kom txaus txhua hnub.
Tshwj xeeb muaj peev xwm muaj xws li: spinach, Suav cabbage, rape, zaub ntsia liaj qhov rooj, mustard, mustard, chrysanthemum, leek, broccoli, lettuce nplooj, roj nplej thiab hais txog.
Noj nqaij ntau dhau lawm
Xya yam cwj pwm phem ua rau koj tsis muaj calcium. Txawm hais tias koj ua nws ntau npaum li cas, nws yuav tsis ua haujlwm
Ntau tus neeg xav tias nqaij kua zaub thiab kua zaub pob txha tuaj yeem yog qhov tseem ceeb ntawm lawv cov zaub mov.
Qhov tseeb, qhov tsim nyog ntawm cov protein hauv cov khoom noj muaj txiaj ntsig rau kev nqus calcium. Txawm li cas los xij, thaum muaj cov protein ntau hauv cov zaub mov, qhov nqus ntawm calcium yuav txo qis, thaum tso zis ntawm calcium yuav nce, uas ua rau calcium deficiency.
Yog li ntawd, kev noj zaub mov zoo ntawm kev noj cov ntses loj thiab cov nqaij loj yog ib qho yooj yim los cuam tshuam kev nqus ntawm calcium.
Raws li cov lus pom zoo ntawm cov txheej txheem kev noj haus rau cov neeg nyob hauv Suav (2016), nws txaus noj 40 ~ 75 grams ntawm cov nqaij txhua hnub, uas yog, xibtes loj cov nqaij.
Tsis txaus mis
Xya yam cwj pwm phem ua rau koj tsis muaj calcium. Txawm hais tias koj ua nws ntau npaum li cas, nws yuav tsis ua haujlwm
Mis thiab txhua yam khoom siv mis nyuj tuaj yeem hu ua lub txhab nyiaj calcium ntuj. Cov ntsiab lus calcium ntau tshaj 100 mg rau 100 ml ntawm mis nyuj.
Ntxiv mus, cov khoom noj siv mis tsis tsuas yog muaj cov ntsiab lus calcium siab, tab sis kuj muaj kev nqus zoo.
Tsis tas li ntawd, cov mis nyuj kuj tuaj yeem ua rau cov khoom siv mis nyuj nrog cov khoom sib txawv. Yog tias koj hnov qhov tsis xis nyob tom qab haus mis nyuj, koj tuaj yeem xaiv haus 300 grams yogurt txhua hnub.
Mis hmoov kuj yog ib qho kev xaiv zoo. Ntxuav 37.5 grams (kwv yees li 2 ~ 3 diav) mis hmoov txhua hnub yog sib npaug rau haus 300 ml ntawm mis nyuj.
Me ntsis kev tawm dag zog
Xya yam cwj pwm phem ua rau koj tsis muaj calcium. Txawm hais tias koj ua nws ntau npaum li cas, nws yuav tsis ua haujlwm
Txhawm rau txhim kho kev siv calcium los ntawm cov pob txha zoo dua, peb yuav tsum tau txhawb cov pob txha los ntawm kev tawm dag zog.
Yog li ntawd, ua kom qoj ib ce tsawg kawg 30 feeb txhua hnub.
Ntxiv rau kev jogging, Taijiquan, caij tsheb kauj vab thiab lwm yam kev ua si aerobic, koj tuaj yeem xaiv nqa dumbbells, thawb rau ntawm phab ntsa, nkag rau hauv ob lub hauv caug thiab lwm yam kev ua si.
Noj kom poob phaus
Nws yog ib qho tsim nyog sau cia tias kev noj zaub mov kom poob phaus yuav ua rau lub cev noj, nqus thiab khaws cov calcium, uas yuav tsis tsuas yog cuam tshuam rau kev ua haujlwm ntawm cov rog hauv lub cev, tab sis kuj cuam tshuam rau kev noj zaub mov zoo ntawm lub cev.
Yog li ntawd, tsis txhob siv txoj kev noj zaub mov hnyav kom poob phaus. Yog tias koj xav txo qis calories, koj yuav tsum ntxiv calcium ntxiv rau lub sijhawm thaum noj zaub mov kom poob phaus.
Tsis muaj hnub
Xya yam cwj pwm phem ua rau koj tsis muaj calcium. Txawm hais tias koj ua nws ntau npaum li cas, nws yuav tsis ua haujlwm
Peb cov tawv nqaij tuaj yeem tsim cov vitamin D los ntawm nws tus kheej nyob rau hauv lub hnub ci ultraviolet, thiab vitamin D tuaj yeem pab peb lub cev nqus thiab siv calcium.
Xyuas kom ntau tshaj 20 feeb ntawm kev ua haujlwm nyob rau hauv lub hnub txhua hnub los txhawb cov synthesis ntawm vitamin D thiab nqus thiab siv calcium.
Txawm li cas los xij, nws yuav tsum tau muab sau tseg tias lub hnub yuav tsum nyob rau thaum sawv ntxov lossis yav tav su thaum lub hnub tsis muaj zog heev. Tsis txhob khiav tawm hauv lub hnub ci ntsa iab, txwv tsis pub lub hnub ci yuav tsis them.
