CALCIUM
Calcium by Master Iffah Anuar
"kalsium x di hasil
semulajadi dlm badan..so ambil susu or suplement utk kuatkan tulang n gigi
anda,sblm ia hilang sblm waktunye..hehe"
Ya, saya setuju
sangat! Sila baca dibawah!!
Sumber kalsium tubuh kita
dpt melalui 2 cara..
1- dari makanan yang kita
makan
2- dari dalam tubuh kita
sendiri apabila kita tidak fulfill cara 1
Ramai yg kurang mengambil
berat ttg kekurangan calcium dari pengambilan makanan harian, akibatnya badan
akan mengambil kalsium yg disimpan di tulang dan gigi utk kegunaan badan..
Disebabkan itu, ramai ibu2
yg BF mengadu..mengalami kerosakkan gigi..rasa sakit pinggang..sendi..lenguh2..
BEWARE..anda mungkin sedang menggunakan kalsium simpanan hari tua anda ;(
NOTE 1:
#Jika anda sedang mencari
supplement calcium, pastikan ia mengandungi magnesium!
Kenapa?
==> Magnesium ada
mineral yg sukar utk disimpan didalam tubuh
==> Magnesium bantu
menyerap calcium dan mengekalkannya di dalam tubuh
==> Magnesium bertindak
dengan baik bersama calcium utk membina matrix tulang anda yg kuat dan kukuh
(utk mengelakkan kerapuhan)
==> Magnesium dan
calcium bergabung memberikan kesihatan yg lebih baik pada sistem cardiovascular
anda
==> Magnesium dan
calcium bergambung membantu mengatasi
masalah insomnia, ia
memberikan anda tidur yang lena
NOTE 2:
Jangan lupa, lengkapilah
calcium supplement anda dengan vit D! Kenapa?
==> Vit D memaksimakan
penyerapan calcium didalam tubuh
==> Vit D juga membantu
regulate calsium didalam peredaran darah
NOTE 3:
carilah calcium supplement
dari sumber calcium citrate kerana kadar penyerapan kedalam tubuh lebih
tinggi!!
1)
FDA/RDA dsbnye ..recommendation yg dibuat adalah berdasarkan keperluan individu
yg IDEAL >>> Sihat tubuh badan tanpa sebarang masalah kesihatan..
2) Calcium toxicity/excess
jika diambil 2500 mg >> SETIAP HARI (Earl Mindell)
3) Perlu igt calcium ni
banyak musuh..
>>> Lebih ratio
calcium: phosphorus (normal 2:1) ..so if suke makan high phosporus.. calcium
akan deplete
>>> ambil ubat2
ade sesetengahnya mengurangkan calcium absorption, kurangkan calcium dlm darah,
tulang..
>>> suke makan
lelemak, oxalic acid dalam coklat dll makanan.. phytic acid..caffein menghalang
penyerapan calcium..
4)
Calcium works best with A, C, & iron.. so logicla kan kenapa dalam vitalea
ada calcium.. sbb complement each other.. plus, 225 mg tu x cukup keperluan
daily.. sbb tu supplement calcium masih diperlukan..
5) Dalam ESP ada calcium..
yang ni salah satu criteria pilih soya kan..kene ada calcium..
Not all calcium consumed is
actually absorbed in the gut. Humans absorb about 30% of the calcium in foods,
but this varies depending upon the type of food consumed [1]. Other factors
also affect calcium absorption including the following:
> Amount consumed: the
efficiency of absorption decreases as calcium intake increases [1].
> Age and life stage:
net calcium absorption is as high as 60% in infants and young children, who
need substantial amounts of the mineral to build bone [1,8]. Absorption
decreases to 15%–20% in adulthood (though it is increased during pregnancy) and
continues to decrease as people age; compared with younger adults, recommended
calcium intakes are higher for females older than 50 years and for both males
and females older than 70 years [1,8,9].
> Vitamin D intake: this
nutrient, obtained from food and produced by skin when exposed to sunlight of
sufficient intensity, improves calcium absorption [1].
> Other components in
food: phytic acid and oxalic acid, found naturally in some plants, bind to
calcium and can inhibit its absorption. Foods with high levels of oxalic acid
include spinach, collard greens, sweet potatoes, rhubarb, and beans. Among the
foods high in phytic acid are fiber-containing whole-grain products and wheat
bran, beans, seeds, nuts, and soy isolates [1]. The extent to which these
compounds affect calcium absorption varies. Research shows, for example, that
eating spinach and milk at the same time reduces absorption of the calcium in
milk [10]. In contrast, wheat products (with the exception of wheat bran) do
not appear to lower calcium absorption [11]. For people who eat a variety of
foods, these interactions probably have little or no nutritional consequence
and, furthermore, are accounted for in the overall calcium DRIs, which factor
in differences in absorption of calcium in mixed diets.
Some absorbed calcium is
eliminated from the body in urine, feces, and sweat. This amount is affected by
such factors as the following:
> Sodium and protein
intakes: high sodium intake increases urinary calcium excretion [12,13]. High
protein intake also increases calcium excretion and was therefore thought to
negatively affect calcium status [12,13]. However, more recent research
suggests that high protein intake also increases intestinal calcium absorption,
effectively offsetting its effect on calcium excretion, so whole body calcium
retention remains unchanged [14].
> Caffeine intake: this
stimulant in coffee and tea can modestly increase calcium excretion and reduce
absorption [15]. One cup of regular brewed coffee, for example, causes a loss
of only 2–3 mg of calcium [13]. Moderate caffeine consumption (1 cup of coffee
or 2 cups of tea per day) in young women has no negative effects on bone [16].
> Alcohol intake:
alcohol intake can affect calcium status by reducing its absorption [17] and by
inhibiting enzymes in the liver that help convert vitamin D to its active form
[18]. However, the amount of alcohol required to affect calcium status and
whether moderate alcohol consumption is helpful or harmful to bone is unknown.
> Phosphorus intake: the
effect of this mineral on calcium excretion is minimal. Several observational
studies suggest that consumption of carbonated soft drinks with high levels of
phosphate is associated with reduced bone mass and increased fracture risk.
However, the effect is probably due to replacing milk with soda rather than the
phosphorus itself [19,20].
> Fruit and vegetable
intakes: metabolic acids produced by diets high in protein and cereal grains
increase calcium excretion [21]. Fruits and vegetables, when metabolized, shift
the acid/base balance of the body towards the alkaline by producing
bicarbonate, which reduces calcium excretion. However, it is unclear if
consuming more fruits and vegetables affects bone mineral density. These foods,
in addition to reducing calcium excretion, could possibly reduce calcium
absorption from the gut and therefore have no net effect on calcium balance.
so terpulanglah pada orang
tu nak kate banyaaaakkk sangat calcium die amek dah... kene juge check body
tu.. kalo engine dah kaput.. cell dah banyak yang kaput.. absorption pun
kaput.. sbb tu ade orang makan supplement kesan cepat ade yg lambat..bergantung
pada kekaputan engine masing2..
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