Assimilation ntawm calcium los ntawm lub cev thiab calcium kom tsawg yog ua ntau yam. Yog tias koj nyuam qhuav muas cov tshuaj kom tsim nyog, qhov no tsis tau lees tias koj lub cev yuav tau txais cov nqi ntawm cov khoom yuav tsum tau. Tom qab tag nrho, thiaj li ua rau lub cev rho tawm thiab siv tshuaj calcium , ntau yam tshuaj ntxiv.
Yuav ua li cas koj thiaj li yuav tau noj cov calcium uas?
Assimilation of calcium ncaj qha nyob ntawm seb muaj ntau yam lwm yam: phosphorus, potassium thiab vitamin D. Nws yog ib qho tseem ceeb los soj ntsuam xyuas thiab xyuas kom lub cev muaj magnesium txaus, vim hais tias calcium uas tsis yog pib siv lawm.
Yog li ntawd, tsis txhob cia siab tias qhov intake ntawm cov ntshiab calcium nyob rau hauv nws tus kheej yuav muab qhov kev tshwm sim yam. Nws yog qhov tsim nyog kom xaiv ib txoj hauv kev uas cov minerals no, los yog npaj koj tus kheej kom noj qab haus huv kom txhua yam tsim nyog los ntawm nws.
Ua li cas tiv thaiv kev nqus ntawm cov tshuaj calcium?
Kuj ceeb tias, kev nqus ntawm calcium yog hampered los ntawm ib tug sedentary txoj kev ua neej. Nws yog pov thawj tias cov neeg uas siv 2-3 zaug ib lub lim tiam, pab txhawb ntxiv cov pob txha pob txha. Yog li ntawd, rau qhov xav tau ntawm cov tshuaj calcium thiab txais txhua yam nyiaj tshwj xeeb, koj yuav tsum tau ntxiv rau koj lub sijhawm tsawg kawg yog ob peb workouts lossis jogs ib lub lim tiam, los yog, yog qhov no tsis tsim nyog - tsawg kawg yog nqa cov kev nyuaj tshaj plaws thaum sawv ntxov.
Lawv cuam tshuam nrog absorption ntawm calcium, thiab dhau mus, txhim kho nws cov khoom qaub ncaug xws li kas fes , ntsev thiab tag nrho rog (peb tham txog cov tsiaj rog, uas yog nplua nuj nyob rau hauv margarine, rog, kis, fatty dishes). Tsis tas li ntawd, qee cov acids, uas nws cov ntsiab lus tshwj xeeb yog siab hauv spinach, rhubarb, sorrel, beet thiab qee yam khoom, kuj yuav muaj teeb meem.
Yuav ua li cas los txhim kho qhov nqus ntawm poov hlau hauv lub cev?
Rau lub cev pib nqus cov calcium, nws yog ib qhov tsim nyog los tsim kev tsim nyog rau qhov no - uas yog, los muab cov tshuaj uas tsim nyog rau qhov tshuaj tiv thaiv. Xav txog cov npe khoom uas muaj cov tshuaj calcium thiab cov ntsiab lus uas pab nws ua kom tau li ntawd:
- tsev cheese;
- mis, khoom siv mis nyuj;
- taum, taum taum, taum mog;
- tag nrho cov khoom los ntawm kua - tofu, kua mis, thiab lwm yam.;
- cocoa;
- tag nrho cov qhob cij;
- cabbage, turnips, broccoli, zaub;
- almonds;
- ntses;
- qaug qoob loo;
- zaub roj (tshwj xeeb yog cov noob hnav).
Noj cov tshuaj calcium uas tig mus rau cov khoom xws li, koj tsim txhua yam kev mob rau nws txoj kev ntseeg siab, ua tsaug uas lub cev yuav tau txais txiaj ntsim tshaj plaws, thiab koj - daws koj cov teeb meem kev noj qab haus huv.