Maganin Calcium da Lafiyar Kashi ga Mata: Yawan Abin da Aka Samu da Kuma Abin da Ya Dace

Kashi ba wani abu ba ne da za ka riƙa ɗauka a jikinka ana rushe shi kuma a sake gina shi a dukan rayuwarka, kuma a cikin mata, wannan daidaitawar tana canjawa da shekaru da kuma hormones. Calcium ne kayan da ake amfani da shi, amma ba zai iya yin kome ba idan ba shi da bitamin D, furotin da yawa, da kuma aiki mai kyau. Ga abin da ke da muhimmanci, a cikin lambobi.

Dalilin da yasa wannan labarin ya bambanta ga mata

Kana kaiwa ga mafi girman kashi na kashi a wani wuri tsakanin 25 da 30. Bayan haka, ba za ka ƙara gina tushe ba, amma za ka ci gaba da kāre shi. Mata suna da ƙarancin ƙashi fiye da maza, kuma a cikin shekaru 5 zuwa 7 na farko bayan menopause asarar tana gudana 12%2% a kowace shekara, cikin sauri a wasu. A wannan taga jimlar na iya ƙarawa zuwa 152020%.

Wani abu kuma da ya cancanci a faɗi da ƙarfi: Idan ka yi motsa jiki sosai kuma ka ci kadan, za ka iya rasa haila. Idan ba ka samu al'ada ba har tsawon wata uku ko fiye da haka, hakan ba ya nufin cewa kana da ciwon haila mai laushi sosai yana nufin estrogen ya ragu, kuma kashi yana tafiya tare da shi. Matasa masu wasa da ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon

Nawa ne yawan alli a kowace rana

• Mata 195050: 1,000 MG kowace rana
• Mata 51+ da duk wanda ke bayan menopausal: 1,200 MG kowace rana
• Masu ciki da masu shayarwa (19+): 1,000 MG kowace rana
• Ƙarshen iyaka: 2,0002,2,500 mg babu wani abu da ya wuce hakan, kuma haɗarin dutsen koda yana ƙaruwa

Wani abu mai amfani da yawancin mutane suka rasa: jikinka yana shan kusan 500 mg na alli yadda yakamata a zama daya. Yin amfani da dukan waɗannan abubuwa a cikin abinci ɗaya ɓata lokaci ne. Ka rarraba shi a wurare biyu ko uku a rana.

Abinci da farko, a cikin milligrams

• 200 ml madara kimanin 240 mg
• 150 g yogurt kimanin 200 mg
• 30 g cuku mai wuya 250 kimanin 250 mg
• 100 g sardines da aka yi da kasusuwa kimanin 350 mg
• 100 g na tofu mai ɗauke da sinadarin calcium 200350350 mg
• 150 g dafaffen broccoli ko kabewa 70150150 mg
• 15 g sesame ko tahini game da 130 mg
• 30 g almonds game da 75 mg

Yadda rana ta gaske take: yogurt a karin kumallo (200 mg), cuku a abincin rana (250 mg), kofi biyu tare da madara (120 mg), almond (75 mg), broccoli tare da abincin dare (100 mg). Wannan kusan 745 mg ne. Ba 1,000 ba, amma kusa da kuma yanzu zaka iya ganin inda rata yake.

Idan abinci ya sa ka kai 600700700 mg kuma burinka shine 1,0001,200 mg, wannan rata ya rufe ta 400500500 mg da aka sha tare da abinci. Wannan magana ce ga likitanka ko likitan magunguna, saboda kashi ya dogara da gwajin jininka da duk wani abu da kake shan shi.

Vitamin D da furotin suna yin rabin aikin

Idan ba tare da bitamin D ba za ka iya shan kashi 10 zuwa 15 cikin ɗari na alli da ka ci kawai; idan ka ci isassun bitamin D, za ka iya shan kashi 30 zuwa 40 cikin ɗari. Daga Oktoba zuwa Afrilu rana a yawancin wurare na arewa tana da rauni sosai don fatarku ta yi hakan, saboda haka 8001,0001,000 IU kowace rana a lokacin sanyi ya dace da yawancin manya. Gwajin jini shine 25 ((OH) D, kuma manufa ta fi 75 nmol / L (30 ng / ml).

Ana manta da furotin, ko da yake kusan kashi ɗaya bisa uku na kashi shine matattarar furotin. Idan kuna motsa jiki, kuyi burin 1.21.1.6 g a kowace kilogram na nauyin jiki 65 ga mace mai nauyin 65 kg wanda shine 7810104 g a rana, ya bazu akan 34 abinci na 25 2530 g kowane.

Horarwa: Kashi yana amsawa ne kawai ga nauyi mai tsanani

Ƙarfi, sau 2 3 a mako

Kashi yana daidaitawa da ƙarfin da aka yi masa, saboda haka aikin band mai haske ba zai yi aikin ba. Koyar da abubuwan yau da kullum squat, deadlift, overhead press, row, lunges don 34 sets na 58 maimaitawa a kusan 75885% na iyakar ku. Yadda ake ci gaba: Da zarar ka kai saman jerin maimaitawa a kowane saiti na makonni biyu a jere, ƙara 2.5 kg zuwa sama da jiki da kuma 5 kg zuwa squats da deadlifts.

Matsayin tasiri, kwanaki 45 a mako

Tsallakawa shine mafi arha na motsawa na hip. 50 hops a rana, 5 sets na 10, tare da 101515 seconds na hutawa tsakanin saiti, yana daukan kasa da minti biyu. Dole ne saukowar ta zama saukowa ta gaske, ba saukowa ba. Idan gwiwoyinka ko baya suna gunaguni, fara da saiti 3 na 5 da tsayin tsalle na 5 cm.

Yin tafiya na minti 30 yana da kyau ga zuciyarka da kuma kanka, amma ba ya gina kasusuwa. Yana hana ka kawai ka rasa abin da ka riga ka samu.

Abin da ke aiki a kanku

• Shan taba sigari yana rage yawan ƙashi kai tsaye kuma yana rage warkar da karaya
• Abin sha fiye da shan giya biyu a rana
• Rashin yawan adadin kuzari na kullum ƙasa da kimanin 30 kcal da kg na nauyin jiki marar mai a kowace rana, hormones fara sauka
• gishiri fiye da 2,300 mg na sodium a rana yana kara asarar alli a fitsari
• Kofi bayan kofuna 4 a rana, kuma kawai idan yawan adadin calcium naka ya riga ya yi ƙasa (rasawa kusan 5 mg ne a kowace kofin, an rufe shi da ruwan madara)

Lokacin da za ka je wurin likita

Waɗannan ba abubuwa ba ne da abinci da kuma motsa jiki za su iya gyarawa da kansu. Riƙa alƙawari, kuma ka tambayi game da DXA scan na ƙashi, idan:

• ka karya kashi lokacin da ka fadi daga tsayi bayan shekaru 45
• ba ku da wata uku ko fiye da haka kuma ba ku da ciki
• kun rasa sama da 2 3 cm na tsawo
• ko dai iyayenku sun sami karaya a kwatangwalo
• idan ka sha kwayoyin corticosteroids (prednisone 5 mg ko fiye) na tsawon watanni 3
• kun shiga cikin menopause kafin 45
• idan kana da cututtukan koda, duwatsu na koda, cututtukan thyroid, ko cututtukan celiac a cikin waɗannan lokuta kada ka fara ɗaukar kari na alli da kanka

Gajerun bayanai

• Manufar 1,000 mg na alli a rana har zuwa 50, 1,200 mg bayan raba cikin 23 abinci, tun da kawai game da 500 mg da aka sha a lokaci daya.
• Abinci da farko: yogurt, cuku, sardines tare da kasusuwa, calcium-sa tofu, sesame, duhu ganye kore. Ka lissafa ranarka ka ga bambancin.
• Vitamin D a 8001,0001,000 IU ta hanyar hunturu, da 1.21.1.6 g na furotin da kg ba tare da wadannan ba, calcium ba shi da wani abu da zai yi aiki.
• Ƙarfin motsa jiki sau 2 3 a mako, 3 4 na 5 8 reps, kuma ƙara 50 hops a rana a 5 sets na 10.
• Idan ba ka samu al'ada ba, ko kuma ka fadi, ko kuma ka yi tsayi kaɗan, hakan dalili ne na zuwa asibiti, ba dalili ba ne na ƙara motsa jiki.