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Không chỉ có trẻ ở độ tuổi phát triển chiều cao, phụ nữ mang thai cần bổ sung canxi mà người lớn, người trưởng thành cũng cần canxi cho các hoạt động hàng ngày của cơ thể. Bài viết dưới đây sẽ hướng dẫn cách bổ sung canxi cho người lớn, trưởng thành an toàn và đúng cách.
Người lớn cũng cần bổ sung canxi
Nội dung:
Có nhiều người nghĩ rằng, canxi chỉ cần thiết cho trẻ em và phụ nữ có thai nhưng thực tế là ai cũng cần canxi để duy trì hệ xương răng vững chắc trong suốt cuộc đời và tham gia vào các hoạt động hàng ngày của cơ thể như hệ thần kinh, quá trình đông máu, hoạt động của cơ bắp cơ tim, chuyển hóa của tế bào…
Hơn nữa, mỗi ngày chúng ta dung nạp canxi qua đường ăn uống nhưng cũng đào thải canxi qua mồ hôi, nước tiểu và phân. Độ tuổi càng cao thì khả năng hấp thu canxi càng kém và lượng canxi bị đào thải lại nhiều hơn.
Người trưởng thành cần bổ sung khoảng 800 – 1000mg canxi mỗi ngày
( → Nên đọc: Dấu hiệu thiếu canxi ở người lớn)
Thiếu canxi có thể khiến chúng ta có thể gặp nhiều rắc rối về sức khỏe như: Loãng xương, mật độ xương giảm, xương xốp giòn, dễ bị gãy; Giảm khả năng miễn dịch; Cơ bắp mệt mỏi, đau nhức; Răng yếu, ê buốt, xỉn màu, gãy rụng; Mắc các bệnh về cơ xương, tim và thần kinh…
→ Do đó, các tổ chức y tế khuyến cáo người trưởng thành cần bổ sung khoảng 800 – 1000mg canxi mỗi ngày. Hàm lượng này tăng lên ở phụ nữ có thai (1000-1500mg canxi tùy giai đoạn), phụ nữ đang cho con bú (1200mg), phụ nữ thời kỳ tiền mãn kinh và mãn kinh (1300mg), người già trên 50 tuổi (1200mg).
Người lớn cần bổ sung canxi trong các trường hợp sau:
– Người đang ăn chay.
– Không dung nạp được lactose và các thực phẩm từ sữa.
– Tiêu thụ lượng lớn muối hoặc protein vì chúng làm cơ thể bài tiết nhiều canxi ra ngoài.
– Sử dụng nhóm thuốc corticoid trong thời gian dài.
– Mắc các bệnh lý về đường tiêu hóa như viêm ruột, viêm đại tràng làm giảm khả năng hấp thu canxi.
Bổ sung canxi cho người lớn như thế nào hiệu quả và an toàn? Dưới đây là những cách bổ sung canxi cho người trưởng thành khoa học và đúng cách:
Ăn gì để bổ sung canxi cho người lớn? Thức ăn bổ sung canxi cho người lớn tốt có thể kể đến như:
– Sữa và các sản phẩm làm từ sữa như phô mai, sữa chua.
– Các loại rau lá màu xanh đậm như rau muống, rau đay, rau ngót, cải ngọt, súp lơ xanh, cải xoăn, bông cải, rau cải, bông cải xanh, xà lách, bắp cải, đậu Hà Lan…
– Các loại cá như cá hồi, cá mòi, cá khoai…
– Hải sản tôm, cua, ngao, sò, bề bề, nghêu…
– Các đồ uống tăng cường canxi như ngũ cốc, sữa đậu nành, nước trái cây.
Các thực phẩm giàu canxi tốt cho người lớn
Để hấp thụ canxi tốt hơn, cơ thể con người cũng cần vitamin D. Do đó, ngoài việc tăng cường bổ sung các thực phẩm giàu vitamin D vào chế độ ăn uống hàng ngày, người lớn cũng cần tắm nắng để bổ sung 600UI (khoảng 15 microgam) vitamin D mỗi ngày.
Thông thường, các loại sữa đều có chứa hàm lượng canxi và vitamin D nhất định, chúng ta có thể thêm vào thực đơn hàng ngày để bổ sung canxi cho cơ thể. Các loại sữa bổ sung canxi cho người lớn gồm:
– Sữa Anlene: Sữa được thiết kế đặc biệt để giúp phòng chống loãng xương với hàm lượng canxi cao. Sữa có 3 loại khác nhau: Sữa Anlene dành cho người từ 19 tuổi trở lên, sữa Anlene gold dành cho người trên 40 tuổi và sữa Anlene đậm đặc 4X dành cho người lớn tuổi.
– Sữa Ensure của Abbott Hoa Kỳ: Sữa bột bổ sung canxi cho người lớn Ensure được sản xuất dành riêng cho người Việt với 15 loại vitamin và 14 khoáng chất, phù hợp với người ốm cần hồi phục sức khỏe, người muốn tăng cân, bổ sung dinh dưỡng cho người già và trung niên.
– Sữa Sure Prevent của Vinamilk: Đây là loại sữa bổ sung canxi cho người trưởng thành được nhiều người lựa chọn. Sữa bổ sung 26 khoáng chất và vitamin theo tỷ lệ vàng giúp tăng cường hệ miễn dịch, tăng sức đề kháng và phòng chống loãng xương hiệu quả.
– Sữa Vinamilk Canxipro: Dùng để bổ sung canxi cho người trưởng thành. Ưu điểm của sản phẩm Vinamilk là chứa chất xơ hoà tan, đường tinh luyện hỗ trợ hệ tiêu hóa hấp thu chất dinh dưỡng tốt nhất. Đồng thời bổ sung Collagen thuỷ phân có tác dụng ngăn ngừa tình trạng thoái hóa khớp hiệu quả.
– Sữa Nutifood Enplus Gold: Bên cạnh bổ sung canxi và vitamin D giúp xương chắc khỏe, ngăn ngừa loãng xương cho người lớn thì sữa còn chứa FOS và Inulin có tác dụng ngăn ngừa táo bón, hỗ trợ hệ tiêu hóa hấp thu dinh dưỡng tốt nhất.
Sữa có chứa các axit béo không no hỗ trợ chống viêm, nhiễm, kiểm soát tốt hệ tim mạch, huyết áp và bảo vệ cơ thể khỏe mạnh.
Sữa là thực phẩm bổ sung canxi cho người lớn vô cùng tốt
Trên thị trường hiện nay có rất nhiều loại thực phẩm chức năng và các loại thuốc bổ sung canxi cho người lớn, phổ biến có thể kể đến như:
– Canxi NextG Cal với vitamin D3 và K1 (Úc).
– Canxi Calcium Dear Nature Made (Mỹ).
– Viên uống bổ sung canxi của DHC (Nhật).
– Canxi Calcium Corbiere (Pháp).
– Canxi Nature’s Bounty Calcium Magnesium Zinc (Mỹ).
– Canxi Nature Made Super Calcium (Nhật).
– Canxi Blackmores Total Calcium Magnesium + D3 (Úc).
– Canxi Ostelin Vitamin D & Calcium (Úc).
Viên uống canxi Nextg Cal
Lưu ý: Không tự ý sử dụng các sản phẩm trên, người dùng cần hỏi ý kiến bác sĩ, chuyên gia, dược sĩ và người có chuyên môn trước khi sử dụng.
Khi lựa chọn sản phẩm canxi cho mình, các bạn nên lưu ý một số vấn đề dưới đây:
– Mỗi lần bổ sung canxi, cơ thể chúng ta chỉ có thể hấp thu được tối đa 500mg canxi. Do đó, hãy xem xét hàm lượng canxi trong mỗi sản phẩm trước khi mua.
– Nên chọn canxi có vitamin D3 để cơ thể hấp thu được nhiều canxi hơn. Bên cạnh đó, các dưỡng chất bổ sung như vitamin K, magie, kẽm, phốt pho… giúp cơ thể hấp thu canxi hiệu quả hơn.
– Chọn sản phẩm canxi hữu cơ thay vì canxi vô cơ. Các sản phẩm hữu cơ thường chiết xuất từ thiên nhiên dễ hấp thu và ít tác dụng phụ hơn. Điển hình như NextG Cal chiết xuất từ xương bò non Úc được các bác sĩ khoa sản phụ khoa, xương khớp, nội tiết khuyên dùng cho trẻ ở độ tuổi dậy thì, mẹ bầu, phụ nữ sau sinh, người thiếu canxi, phòng chống loãng xương.
– Tìm hiểu xuất xứ sản phẩm, chọn nơi mua uy tín.
– Tham khảo ý kiến bác sĩ trước khi bổ sung canxi bằng thuốc.
Mọi thắc mắc về cách bổ sung canxi cho người lớn và viên uống canxi NextG Cal, bạn vui lòng để lại bình luận bên dưới bài viết, gửi câu hỏi qua box tư vấn hoặc liên hệ trực tiếp đến hotline 1800 1125 (miễn phí cước) để được dược sĩ giải đáp.
*Số giấy xác nhận quảng cáo NextG Cal: 2/2019/XNQC-QLD.
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