Kab mob npaws yog ib qho kab mob txaus ntshai uas yog txuam nrog thinning ntawm cov pob txha thiab lawv cov pob txha, uas ua rau muaj teeb meem ntau. Yuav kom tua tau tus kab mob no, nws tsis txaus kom noj cov nqaijrog thiab calcium, koj yuav tsum muab lawv nrog cov ntsiab lus uas cia lawv nqus tau. Qhov no yog tib txoj kev los npaj cov khoom noj khoom haus rau hauv cov ntaub ntawv ntawm osteoporosis, uas yuav zoo tiag tiag.
Kuv xav tau calcium ntau npaum li cas?
Qhov tseeb, cov khoom siv nrog calcium yuav tsum tau noj tag nrho lub neej txij thaum yau, kom tsis txhob muaj teeb meem nrog cov pob txha yav tom ntej. Hmoov tsis, tsawg tsawg tus neeg tau mloog cov ntsiab lus tsim nyog. Tab sis nws yog nyob rau hauv thawj ib nrab ntawm lub neej uas lub txwm kom tsawg ntawm no keeb nrog cov zaub mov tseem ceeb heev, vim nws yog nyob rau ntawm lub sij hawm no nws yog zoo kawg nkaus absorbed thaum, raws li nyob rau hauv adulthood, qhov no yuav ua rau muaj teeb meem.
Txhua tus neeg laus yuav tsum haus 800 mg ntawm calcium txhua txhua hnub (piv txwv li, 2 khob mis nyuj thiab 1 pob zeb nrog cheese lossis khob mis nyuj thiab ib pob ntawm tsev cheese). Rau cov txiv neej thiab cov poj niam dhau 60, tus qauv yuav luag 2 zaug siab dua-1500 mg. Xav txog tias cov khoom siv mis tsis muaj roj, cov calcium uas ntau dua li qub.
Cov thawj coj los ntawm cov nyiaj calcium uas yog cov cheese, xws li Swiss, Lavxias, Poshekhonsky, Brynza, Parmesan, Kostromskaya. Kev siv cov cheese hauv chav ua noj txhua hnub yuav cia koj thiab koj cov txheeb ze tuaj yeem tau txais cov tshuaj calcium uas yuav tsum tau muaj thiab yuav tsum tau muaj kev noj qab haus huv ntawm cov pob txha uas nyob rau hauv qib zoo.
Noj cov zaub mov rau cov kab mob
Nws tsis pub leejtwg paub tias osteoporosis yuav tsum tau noj haus, uas tso cai rau koj noj cov calcium, tsim nyog kom tswj cov pob txha. Qhov no yuav tsum tau hais xws li phosphorus, magnesium, thiab cov vitamins A thiab D. Ntxiv nrog, nws yog qhov tseem ceeb uas cov calcium uas tau tuaj yeem ua ke, thiab qhov no yog txhawb los ntawm cov vitamins B6 thiab K. Tsis txhob hnov qab tias osteoporosis yuav tsum muaj kev noj qab haus huv thiab kom haum, tsis cuam tshuam nrog plab zom mov - yog li khoom noj khoom haus hnyav yuav tsum tau muab cais tawm.
Xav txog cov zaub mov tsim nyog rau lub cev nrog txha:
- khoom noj khoom haus thiab qaub mis nyuj;
- zaub, txiv hmab txiv ntoo, legumes;
- oily ntses, suav nrog sardines;
- mov ci;
- nqaij;
- qhuav txiv hmab txiv ntoo.
Nws yog ib qho tseem ceeb kom tsis txhob siv cov kasfes, tshuaj yej thiab qhob noom xim kasfes, vim tias cov khoom no cuam tshuam nrog kev nqus ntawm cov calcium. Txwv tsis txhob noj thiab nqaij - nqaij npuas, nqaij nyug, yaj thiab cov khoom noj zoo li muaj iron ntau, vim li cas calcium uas digested ntau dua.