Sử dụng Canxi hiệu quả: Làm sao để tăng hấp thu?

Này các chế,

Ai cũng biết là canxi quan trọng như thế nào .Nếu mình không nhận đủ canxi trong chế độ ăn uống hoặc bổ sung canxi, cơ thể sẽ lấy những gì nó cần từ xương, khiến xương trở nên yếu, giòn hoặc mềm. Nếu không được kiểm soát, thiếu canxi có thể dẫn đến còi xương hoặc loãng xương. Người lớn dưới 50 tuổi cần 1.000 mg canxi mỗi ngày; nếu bạn trên 50 tuổi, bạn cần 1.200 mg mỗi ngày. Theo 1 khảo sát thì 1/3 dân số thiếu các khoáng chất trong khẩu phần ăn hàng ngày. Cơ mà uống thực phẩm bổ sung Canxi hoặc ăn các thực phẩm chứa canxi như thế nào để lượng hấp thu được tốt nhất?

Những điều giúp tăng hấp thụ canxi

Vitamin D

Hẳn nhiên rồi, Vitamin D: Còn được gọi là “vitamin ánh nắng”, vitamin D là người bạn tốt nhất của canxi. Khi cơ thể bạn cảm nhận được canxi, một hormone sẽ gửi thông điệp đến thận của bạn để kích hoạt vitamin D. Sau đó, vitamin D sẽ đảm nhiệm việc kinh doanh canxi! Nó giúp di chuyển canxi qua ruột để nó có thể được hấp thụ, và nó khởi động sự lưu thông của canxi đã bị khóa trong xương. Bạn nên nhận được 600 IU vitamin D mỗi ngày (800 IU nếu bạn trên 71 tuổi) từ mặt trời, các chất bổ sung hoặc thực phẩm như trứng, cá béo, phô mai, hoặc sữa và ngũ cốc.

Xem bài viết

Đừng quên vitamin K nhé

Canxi cần có Vitamin D3 để hấp thụ từ ruột vào máu. Nhưng vẫn chưa đủ, khi đó Canxi vẫn chưa đến được xương nếu thiếu Vitamin K2. Vitamin K2 giúp protein gắn kết Canxi chuyển từ dạng bất hoạt sang dạng hoạt động và đưa Canxi vào các mô xương. Vì vậy mà Vitamin K2 được ví như “người vận chuyển” Canxi, đưa Canxi từ máu gắn trực tiếp vào khung xương.

Magie cũng giúp tăng hấp thu Canxi rất tốt

Canxi và Mg được ví như anh em song sinh, thường đi cùng nhau. Với khoáng chất này sẽ tạo chất căn bản và tạo khoáng xương, giữ trạng thái tốt của sụn. Khoảng 60% Magie trong cơ thể nằm ở xương. Mg giúp tăng hấp thu Canxi do Mg chuyển vitamin D thành dạng có hoạt tính. Việc hấp thụ canxi của cơ thể sẽ thuận lợi nhất  khi tỉ lệ canxi:magiê là 2:1. Các thực phẩm chứa hàm lượng Mg cao: lạc, hạnh nhân, hạt dẻ, hạt bí đỏ, hạt hướng dương, kê, đại mạch, tép, cá ngừ…

Uống canxi liều nhỏ

Khi 1 lần uống vượt quá 500mg/ 1 lần thì khả năng hấp thu canxi sẽ giảm đi, do vậy, mỗi lần uống không uống quá 500mg, các lần cách nhau 4-6 tiếng. Ví dụ cần bổ sung 1000mg canxi mỗi ngày, thì hãy chia làm 2 lần các chế nhé.

Các thực phẩm làm hạn chế hấp thu canxi

Caffeine

Cafein trong cà phê có thể khiến bạn tốn 2 hoặc 3 miligam canxi. Không phải quá nhiều nhưng chúng ta nên lưu í

Rượu

Để hấp thụ canxi, bạn biết bạn cần vitamin D. Để có vitamin D hoạt động, gan của bạn phải chuyển D thành dạng hoạt động. Thật không may, uống rượu có thể can thiệp vào quá trình này. Không rõ có bao nhiêu rượu ảnh hưởng đến mức canxi của bạn, nhưng uống ít thôi nha các bạn

Oxylate và phytate

Mặc dù rau chân vịt có nhiều canxi, nhưng nó cũng chứa nhiều oxylate, một loại axit xảy ra tự nhiên trong nhiều loại trái cây và rau quả. Khi ăn cùng với thực phẩm giàu canxi, oxylate có thể ảnh hưởng đến khả năng hấp thụ canxi của cơ thể. Đó là lý do tại sao sữa và các sản phẩm từ sữa có xu hướng là nguồn canxi hấp thụ tốt hơn so với rau xanh như rau chân vịt.

Theo

https://www.sharecare.com/health/calcium-nutrients/take-calcium-supplements-effectively

https://www.livestrong.com/article/540453-natural-ways-to-increase-calcium-absorption/

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  52. WimBluff says:

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