評論
打印
Turning attention now to calcium,
讓我們把目光轉向鈣
calcium is an essential mineral
鈣是一種重要的礦物質
which must be consumed in the diet.
在膳食中，我們必須攝入鈣
The daily recommended intakes for calcium
在9到18歲之間
are highest during the peak ages of bone growth
骨骼處于成長發育期
between 9 and 18 years of age.
此時的每日推薦攝入量最高
The recommended intakes remain fairly high
在18歲之后，鈣的日常推薦攝入量
throughout the rest of life;
也都一直保持在高位
1000 mg for 19 to 50 years of age and then
19歲到50歲為1000毫克
1200 mg for 51 years or older.
51歲以后為1200毫克
Calcium rich foods include dairy products
富含鈣的食物包括奶制品
such as milk, yogurt and cheese and dark
例如牛奶，酸奶，奶酪，還有深綠色蔬菜
green vegetables. The calcium found in
奶制品中的鈣
dairy foods is very well absorbed
很容易被吸收
whereas calcium in vegetables is poorly absorbed.
而蔬菜中的鈣很難被吸收
Obtaining adequate dietary calcium may be
對于那些沒有定期地食用乳制品的人
a challenge for persons who do not
獲取充足的膳食鈣
regularly consume dairy foods and
是個難事
there's substantial evidence that calcium intake
充足的證據表明
is inadequate for many people.
很多人的鈣攝入量都是不足的
For this reason many foods today
因此，現在的許多食品都在
have been fortified with calcium.
都在鈣含量上進行強化
Cereals, breads, orange juice and
谷類食品，面包，橙汁等
other foods can be found with added calcium.
都有額外增加的鈣含量
Milk and dairy are the richest sources of calcium.
牛奶和奶制品是鈣最為豐富的來源
A glass of milk provides 300 mg and
一瓶牛奶提供300毫克鈣含量
a container of yogurt, 230 mg of calcium.
一瓶酸奶提供230毫克
Spinach and fortified cereals also
菠菜和強化谷物食品
contribute to calcium intakes.
都對鈣的攝取量都做出了貢獻
Because vitamin D and calcium are
由于維生素D和鈣
important nutrients and they can be
這兩種重要的營養素
challenging to obtain from foods,
都很難從食物中攝取
there are many different forms of
所以市場上出現了
dietary supplements on the market. If you choose
多種多樣的膳食補充劑
to use a supplement it is important to understand
當你想選擇一種膳食補充劑
the different types. Both vitamin D and calcium
了解它們的不同類型是非常重要的
are available in different forms and
維生素D和鈣有多種不同的形式可供選擇
a wide range of amounts. Many supplements
其中的含量也不盡相同
contain both calcium and vitamin D because
很多膳食補充劑包含鈣和維生素D
vitamin D assists in the absorption of calcium.
因為維生素D能夠幫助鈣的吸收
The two main forms of calcium in supplements
膳食補充劑中的鈣以兩種主要形式存在
are carbonate and citrate. Calcium carbonate
分別是碳酸鹽和檸檬酸鹽
is more commonly available and inexpensive.
碳酸鈣更加普遍而且價格低廉
Both forms are absorbed well by the body
兩種形式的鈣都能夠被人體很好地吸收
but individuals with low level of stomach acid
但是胃酸水平低的人
may absorb citrate better. Carbonate is also absorbed
對檸檬酸鈣的吸收效果更好
better when taken with food
碳酸鈣與食物一起會更易吸收
but citrate is unaffected by the presence of food.
但是碳酸鈣不會受食物的影響
The percentage of calcium absorbed depends on
鈣的吸收率取決于鈣的服用數量
the amount of calcium consumed. As the amount
隨著鈣服用數量的增加
increases the percent absorption decreases.
吸收率會降低
It is recommended that rather than
與其一次性服用1000毫克的補充鈣
taking one 1,000 mg supplement take two 500 mg
不如，分兩次服用500毫克的補充鈣
supplements several hours apart. Some individuals
每隔幾小時服用一次
who take calcium supplements may experience gas,
有的人在服用補充鈣后會排氣，胃脹或便秘
bloating or constipation but these symptoms
如果在一天之中分多次服用補充鈣
can often be reduced by spreading out the calcium
與三餐一起食用
dose throughout the day, taking the supplement
或者更換不同牌子的補充鈣來使用
with meals or changing the brand of supplement used.
上述那些癥狀就會減輕
