ʻO ke kikooho, ka niho niho, a me ka enamel, e hoʻonui i ka 99% o ke konupona, i loko o ko mākou kino, a ma laila,ʻaʻole iki - 1-2% o ka nui o ke kaumaha o ke kino. He mea nui ka nānāʻana i ka helu o ka puna calcium i loko o kā mākouʻai i kēlā me kēia lā, no ka mea,ʻo ka pōleʻa a me nā keu o Ca ke hiki iā mākou ke hoʻopakele iā mākou i nā pilikia. No ka mālama a paleʻana i nā hemahema ma ke kino, e noʻonoʻo kākou i nā huahana i loko o ka calcium, a me ka mea e hāpai i ka mea a me ka mea e pale ai i kona lawe.
ʻO ka koi o kēlā me kēia lā no ka calcium e pili ana i ka makahiki:
- nā keiki ma lalo o 5 mau makahiki - 400-600 mg;
- nā keiki ma lalo o 10 mau makahiki - 800-1200 mg;
- nā'ōpio a me nā'ōpio ma lalo o ka 24 - 1200-1500 mg;
- nā wāhine 25-50 makahiki - 1000 mg;
- nā kāne 25-65 makahiki - 1000 mg;
- wahine hapū a me ka lactation - 1500 mg;
- nā wāhine i ka manawa o ka postmanopause - 1000-1500 mg;
- nā kāne mai 65 makahiki - 1500 mg.
Ma ka hana hea kahi hana a Sa?
No ka hoʻomaopopo pihaʻana i ka nui o ka meaʻai i ka meaʻai, mākou e hoʻonohonoho i nā hana o ka hana nui e komo ai kēia māhele:
- ʻO Kalaci ke kuleana no ka hanaʻana i nā iwi iwi.
- ʻO ia ke kuleana no ke kālaiʻana i ke koko.
- Hoʻemi i ka pilikino o nā kīʻaha koko,ʻo ia - - hana i kahi hana kūlohelohe, e palekana iā mākou mai nā maʻi a me nā mea maʻi.
- He hapa ia o ke koko a ua komo i loko o ka hiʻona o nā amino a me nā mea nucleic acids
- I ka pāpālua-pālua ka pale, pono ia i ka alkali.
- Hoʻopuka i ka hana o nā enzymes a me nā hormones
- Ke komo i ka inoa o ka insulin
E hoʻomanaʻo! Inā loaʻa ka manakia i loko o ke koko, hoʻomaka ke kino e huki mai ia mea mai nā mea mālama - he iwi āpau. ʻO ia keʻano o kona nohoʻana i loko o ke koko he mea nui aku i ko kākou ola ma mua o ka ikaika o nā iwi.
He aha ka mea e pale i ka aʻo?
ʻO ka'eleko ka nui loa i nā meaʻai a pau, akā naʻe,ʻaʻohe mea maʻalahi ka nui o ka waihona. ʻO ka meaʻoiaʻiʻo, hanaʻo Ca me nā mea'ē aʻe a me nā mea'ē aʻe, no ka hopena,ʻo nā pūpū iʻole hiki ke hoʻololiʻia i ka waiʻawaʻawa. Ma mua o kou hopohopo e pili ana i ka hoʻopihaʻana i ka palamu i ke kino, e hōʻoia i ka hui ponoʻana me nā meaʻai'ē aʻe.
ʻAʻole hoʻokomoʻia ka'elemio:
- me nā manawaleʻa, nā'ōpala a me ka'ōnihi;
- me nā huahana e hōʻemi i ka momona o ka'ōpū: soda, nā meaʻono, a me nā momona;
- me kaʻoluʻolu o ka Mg a me P;
- me ka nui o ka fiber i ka meaʻai.
He aha ka mea e hoʻonui ai i ka manaʻo:
- ka momona, i loko o ka waiū, e mālama maikaʻiʻia e ka waiūpaʻa (lactose);
- i hui pū me nā amino a me ka wai citric;
- ma ka lakio o ka calcium a me ka momona 1: 100 (e like me kaʻaila waiū 10% momona momona);
- Kūleʻa pinepineʻia kaʻele i loko o kaʻohiʻana,ʻo ka nui o nā mea hana e hoʻokō i ka Cottage cheese.
ʻO ke kumu kumu maikaʻi o ka calcium
Hiki iā ia ke pale iā mākou mai ka osteochondrosis , no ka mea he 90% kaomika. No kēia, hoʻomaʻemaʻe mākou i nā iwi ma lalo o ka wai a hoʻomehana iā ia i ka umu, e'ānai ana i nāʻano microbes. A laila e'ōniu i loko o ka mīkini a hoʻohui i ka wai lemon. Lawe mākou i hoʻokahi lā i kahi teaspoon. ʻO ka paʻakai i loko o ka eggshell e mālama maikaʻiʻia e ka waikawa citric (wai wai lemon).
Eia kekahi, loaʻa ka calcium ma nā hua a me nāʻanoʻano. I 100 g deameame ka 875 mg o ka calcium, a ma ka poppy aʻoi aku - 1450 mg.
Kahele o ka calcium
Hiki ke kūpilikiʻi ma muli o nā pilikia me nā'ōpū,ʻo ia ka hopena o ka hana maʻamau, e like me ka nele i ka lazyose enzyme. Eia kekahi, ke emi nei ka nui o ke kaloka i loko o ke koko ma mua o ka manawa haʻalulu a emi iki i ka manawa. A ma muli o kēia, hiki ke hana i nā hihia kūkeke o ka pūpū. Eia hou, no ka nui o ka mea eʻai aiʻoe i ka lāʻau calcium, a i ka neleʻole o ka lāʻau D,ʻaʻole ia e eli. A laila, ponoʻoe e kipa pinepine i ka lā aʻaʻole hoʻomaha i kāuʻai e kanu wale i ka meaʻai.