{"id":9951,"date":"2024-01-11T14:59:57","date_gmt":"2024-01-11T14:59:57","guid":{"rendered":"https:\/\/fitolympia.com\/?p=9951"},"modified":"2024-01-11T14:59:58","modified_gmt":"2024-01-11T14:59:58","slug":"what-does-calcium-do","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/what-does-calcium-do\/","title":{"rendered":"KALSIYUM NE I\u015eER?"},"content":{"rendered":"<\/p>\n

Bu anahtar mineral, di\u015flerinizi ve kemiklerinizi g\u00fc\u00e7l\u00fc tutmaktan \u00e7ok daha fazlas\u0131n\u0131 yapar. Diyetisyen Carrie Ruxton d\u00fc\u015f\u00fck verdi<\/p>\n

\"glass
Foto\u011fraf: Shutterstock<\/em><\/figcaption><\/figure>\n

Nedir o?<\/h2>\n

Kalsiyum, v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131m\u0131z\u0131n yakla\u015f\u0131k% 2’sini olu\u015fturan v\u00fccudumuzdaki en bol mineraldir. \u00c7o\u011funlukla kemiklerde ve di\u015flerde saklan\u0131r, burada do\u011fal iskele g\u00f6revi g\u00f6r\u00fcr. Ancak bu mineral kas kas\u0131lmalar\u0131, protein metabolizmas\u0131, kan bas\u0131nc\u0131 ve p\u0131ht\u0131la\u015fma ve sinir fonksiyonu i\u00e7in de hayati \u00f6neme sahiptir. Kandaki seviyeler \u00e7ok d\u00fc\u015f\u00fckse, a\u00e7\u0131\u011f\u0131 telafi etmek i\u00e7in kemiklerimiz ‘bas\u0131ld\u0131’. \u0130\u015fte bu y\u00fczden her \u015feyi zirvede tutmal\u0131y\u0131z. Gen\u00e7ler ve kad\u0131nlar genellikle zay\u0131f kalsiyum al\u0131m\u0131na sahiptir. Uzmanlar bunun nedeninin kahvalt\u0131y\u0131 atlama olas\u0131l\u0131klar\u0131n\u0131n daha y\u00fcksek oldu\u011funu d\u00fc\u015f\u00fcn\u00fcyor (genellikle s\u00fct i\u00e7eriyor). Endi\u015fe verici bir \u015fekilde, her be\u015f gen\u00e7 k\u0131zdan biri doymuyor ve bu da onlar\u0131 d\u00fc\u015f\u00fck kemik yo\u011funlu\u011fu riskiyle kar\u015f\u0131 kar\u015f\u0131ya b\u0131rak\u0131yor.<\/p>\n

Neye iyi geldi?<\/h2>\n

DAHA D\u00dc\u015e\u00dcK KANSER R\u0130SK\u0130<\/h2>\n

Kalsiyum’un kolon ve meme gibi baz\u0131 kanserlere kar\u015f\u0131 korudu\u011funa dair kan\u0131tlar vard\u0131r.\u00a0Cancer Research UK,<\/a>\u00a0‘birka\u00e7 \u00e7al\u0131\u015fman\u0131n y\u00fcksek kalsiyum al\u0131m\u0131 veya kan seviyesi olan kad\u0131nlar i\u00e7in meme kanseri riskinin daha d\u00fc\u015f\u00fck oldu\u011funu g\u00f6sterdi\u011fini’ s\u00f6yl\u00fcyor.\u00a0Yakla\u015f\u0131k 50.000 Norve\u00e7li kad\u0131n \u00fczerinde yap\u0131lan bu t\u00fcr bir \u00e7al\u0131\u015fmada, hem \u00e7ocuklar hem de yeti\u015fkinler olarak s\u00fct i\u00e7enlerin meme kanserine yakalanma riskinin daha d\u00fc\u015f\u00fck oldu\u011fu bulunmu\u015ftur.<\/a>\u00a0Ve Kore’deki bir \u00e7al\u0131\u015fmada, daha y\u00fcksek al\u0131m\u0131 olanlar\u0131n kolon kanserine yakalanma olas\u0131l\u0131\u011f\u0131% 16 daha azd\u0131.<\/p>\n

G\u00dc\u00c7L\u00dc KEMIKLER VE DI\u015eLER<\/h2>\n
\"\"<\/figure>\n

20’li ya\u015flar\u0131n ba\u015f\u0131nda kemik k\u00fctlemizin %90’\u0131 yere serilmi\u015ftir, bu y\u00fczden \u00e7ocukluk diyetimiz \u00e7ok \u00f6nemlidir. Kalsiyum emilimine ve kemiklere ta\u015f\u0131nmas\u0131na yard\u0131mc\u0131 olan\u00a0D vitamininin<\/strong>yan\u0131 s\u0131ra bol miktarda kalsiyum bak\u0131m\u0131ndan zengin yiyecekler yiyerek kemik yo\u011funlu\u011fu olu\u015fturursunuz. Ya\u015fam\u0131n ilerleyen zamanlar\u0131nda, hormonal de\u011fi\u015fikliklere ba\u011fl\u0131 olarak kemik k\u00fctlesi azal\u0131r ve iyi bir kalsiyum al\u0131m\u0131 sa\u011fl\u0131kl\u0131 ve k\u0131r\u0131lgan kemikler aras\u0131ndaki fark anlam\u0131na gelebilir. Ara\u015ft\u0131rmac\u0131lar 22 denemeyi g\u00f6zden ge\u00e7irdiler: 16’s\u0131nda kalsiyum ve D vitaminlerini birle\u015ftirerek kemik yo\u011funlu\u011funu art\u0131rd\u0131. Kalsiyum ayr\u0131ca di\u015flerdeki sert madde olan hidroksiapatit yapmak i\u00e7in fosfat ile birle\u015fir. Yine anne karn\u0131nda di\u015fler olu\u015ftu\u011fu i\u00e7in bu besinler erken ya\u015famda hayati \u00f6nem ta\u015f\u0131r. Bir \u00e7al\u0131\u015fmada, 12 ya\u015f\u0131na kadar, anneleri hamilelikte kalsiyum alan \u00e7ocuklar\u0131n, anneleri sahte hap alanlara k\u0131yasla di\u015f \u00e7\u00fcr\u00fcmesi riski% 27 azald\u0131.<\/p>\n

SA\u011eLIKLI KALP<\/h2>\n
\"\"<\/figure>\n

\u00c7al\u0131\u015fmalar, daha y\u00fcksek bir kalsiyum al\u0131m\u0131n\u0131n (genellikle az ya\u011fl\u0131 s\u00fct \u00fcr\u00fcnleri yoluyla) ‘k\u00f6t\u00fc’ LDL kolesterol seviyelerini azaltmaya yard\u0131mc\u0131 olabilece\u011fini g\u00f6stermektedir. Ayr\u0131ca koroner kalp hastal\u0131\u011f\u0131 riskini azaltan kan bas\u0131nc\u0131 \u00fczerinde yararl\u0131 bir etkiye sahip olabilir. Kalsiyum t\u00fcketen gebelerin bebeklerinin ileriki ya\u015famlar\u0131nda sa\u011fl\u0131kl\u0131 tansiyona sahip oldu\u011fu bulunmu\u015ftur.<\/p>\n

Nas\u0131l alabilirim?<\/h2>\n
\"\"<\/figure>\n

Zengin kaynaklar aras\u0131nda s\u00fct \u00fcr\u00fcnleri, ye\u015fil yaprakl\u0131 sebzeler, g\u00fc\u00e7lendirilmi\u015f bitki s\u00fctleri ve sardalya gibi kemik i\u00e7eren konserve bal\u0131klar bulunur. Ya da takviyeleri deneyin, genellikle doz ba\u015f\u0131na 800mg ila 1200mg civar\u0131nda. Kemik k\u00fctlesini korumaya yard\u0131mc\u0131 olmak i\u00e7in kalsiyum al\u0131yorsan\u0131z, optimum emilim i\u00e7in D vitamini (g\u00fcnl\u00fck 10-25mcg) ile birle\u015ftirin.<\/p>\n

G\u00fcnl\u00fck ne kadara ihtiyac\u0131m var?<\/h2>\n

Gen\u00e7 erkekler g\u00fcnde 1000mg olmal\u0131d\u0131r, gen\u00e7 k\u0131zlar 800mg gerekir. K\u00fc\u00e7\u00fck \u00e7ocuklarda 350-525mg olmal\u0131d\u0131r; yeti\u015fkin erkekler ve kad\u0131nlar 700mg. Emziren kad\u0131nlar 1250mg almal\u0131d\u0131r, \u00e7\u00fcnk\u00fc s\u00fct seviyeleri t\u00fckenir.<\/p>\n

\n","protected":false},"excerpt":{"rendered":"

Bu anahtar mineral, di\u015flerinizi ve kemiklerinizi g\u00fc\u00e7l\u00fc tutmaktan \u00e7ok daha fazlas\u0131n\u0131 yapar. Diyetisyen Carrie Ruxton d\u00fc\u015f\u00fck verdi Foto\u011fraf: Shutterstock Nedir […]<\/p>\n","protected":false},"author":2,"featured_media":9952,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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