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THINGS YOU NEED TO KNOW ABOUT CALCIUM IN HINDI

1 glass milk apni diet me add karne se calcium deficiency(कमी) puri ho jati hai. Agr aap aisa soch rahe hain to ek baar fir se socho. Calcium hamari body ke liye bahut important mineral hai. Apko rojana 1 glass milk peena hi jaruri nahi hai. Main aaj apko kuch khas things ke baare me batati hun jinse aap iski kami puri kar sakte hain.

 CALCIUM
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1. Don’t stop at dairy:

Most adults ko strong bones aur teeth, muscles aur nerves functions ke liye daily 1,000 mg calcium lena chahiye. Apni diet me ise add karne ke many ways hain. Milk ke 2 cups me 600 mg hai. Agr koi dairy products nahi leta to use jyada alert rahne ki jarurat hai.

Waise to hum sab calcium rich-foods jaise almonds(75 mg per 1/4 cup), canned salmon with bones(180 mg per 1/2 cup), sesame seeds(90 mg per tablespoon), dried figs(150 mg in six), and broccoli(50 mg per cup). 

2. Calcium may help you lose weight:

Waise hum abhi tak ye nahi jante ki calcium particularly dairy products me hote hain. Jo body ko energy source ke roop me fat use karne me help karta hai. Ye fat ko store hone se rokta hai.

Several studies me pata chla hai ki milk products apko weight loss me help karta hai. Ye low-calorie diet hai jo weight gain se prevention me help karta hai. Dairy products me iske supplements se jyada effective hota hai. Isliye supplements ko replace kar dairy products ko add karen. 

3. Vitamin D boosts calcium absorption:

Doston, calcium lock hai to vitamin D uski key hai. Paryapt quantity me vitamin D ye decide karta hai Jab hum sunlight me jate hain to hamari skin vitamin D produce karta hai. Lekin

April aur October ke between vitamin D nahi ban pata. Fortified milk, multivitamins and some foods me vitamin D hota hai. Lekin ye hamare liye pura nahi hota. Isliye apne dr. se jarur consult karen ki aap kaise calcium len.

4. You can boost calcium intake:

Iske liye aap soup me water ko replace kar milk add karen. 4 tbsp skim-milk powder 1 cup milk ke barabar hota hai. Aap ise smoothie or pureed vegetable me add kar sakte hain. Other delicious ideas:

Tomato soup me broccoli add karen. Aap is par almonds sprinkle karen. Oil ko replace kar yogurt add karen aur humus banayen.  

5. The recommended amount depends on your age:

Aap ye jante hain ki enough calcium lene se kay hota hai. National Institues of Health(NHI) say ki adults every day 1,000 mg leni chahiye. Women over 50, during pregnancy aur breast-feeding ke liye NHI recommends 1,200 mg daily jaruri hai.

6. Calcium is even more important for women:

Several studies me bataya gaya hai ki premenstrual syndrome(माहवारी) symptoms(PMS) ko ye easy kar deta hai. Women me PMS calcium aur magnesium aur serum ke lower level ke karan hota hai. Isliye women ko ise apni diet me shamil karna chahiye. 

7. Lack of calcium can lead to other health issues:

iski deficiency se other health issues create ho jate hain. Adults me iski kami osteoporosis risk ko develop karta hai. Isse bones weak hone lagti hain. Isse easily fracture risk increase hota hai.

Older women me osteoporosis especially common hai. Isiliye older women ko NHI more calcium intake karne ko recommend karte hain. Calcium children ki growth aur development ke liye essential hai.

Jo children less calcium lete hain unki full potential height aur growth nahi hoti. Iski kami se other health issues create hote hain.

8. Calcium supplements can help you get the right amount:

Sirf diet se lene wali calcium enough nahi hoti. Agr aap vegetarian hain aur dairy products like nahi karte to aap calcium ki kami puri nahi kar sakte. Inke supplement add karne se apko ye mil sakta hai.

Iske supplements ki two most forms calcium carbonate aur calcium citrate most recommended hote hain. Calcium carbonate more common aur cheaper(सस्ता) hota hai. Ye antacid medicines me jyada hota hai.

Ise food ke saath lene se well kaam karti hai. Calcium citrate food ke saath lena jaruri nahi hai. Older peoples jinme stomach acid level low hota hai ko iski need hoti hai.

Calcium Supplements side effects:

Ye dhyan rakhen ki calcium supplements ke side effects bhi hain. Jaise inko continue karne se apko constipation, gas aur bloating sakti hai. Ye supplements apki body dwara nutrients absorb karne me bhi affect karte hain. Koi bhi supplements start karne se pahle apne doctor se jarur consult kar len.

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