Ahmiyadda Macdanta Kaalshiyam (Calcium) & Astaamaha Lagu Garto Haddii Ay Jidhka Ku Yaraato!

Kaalshiyamtu sida laysla ogyahey waa macdanaha ugu baden ee laga helo jidhka bani aaden ka, isla markaana waxey leedahey faa,iidooyin muhiim u ah jidhka guud ahaanba, 99% ka mid ah kaalshiyamta waxa laga helay lafaha iyo ilkaha, halka 1% soo hadheyna laga helo dhiiga, muruqyada iyo dareerayaasha kale ee jidhku leeyahey. Kaalshiyamtu waxey door muhiima ka ciyaartaa dhismaha lafo xoogan.

Inuu jidhku kaalshiyamta u helo si joogto ah waxa ay lagama maarmaan u tahey ilaalinta caafimaadka, in  jidhku nuugo kaalshiyamta uu u baahanyahey waxey ku xidhantahey haddba cuntada la isticmaalo,  iyadoo ay muhiim tahey in la cuno cunto kala duduwan.

Cuntooyinka laga helo kaalshiyamta waxa ka mid ah Caanaha, waxyaalaha caanaha laga sameeyay, khudradaha caleemaha leh, cunooyinka Badda laga soo saaro, faasuuliyaha , roodhida iyo cunooyin tiro badan.

Kaalshiyamta oo yaraata

Kaalshiyam la,aantu waa halis soo wajahda jidhka, waxaana sababa iyadoo aan la helin cunooyin dheeli tiran oo ay ku jirto maadada loo yaqaano Kaalshiyam in muddo ah, sidoo kale marka uu fiitamiinka loo yaqaano Dda, Magniishiyamta iyo foosfaytka oo yaraada ayaa iyana qeyb ka qaata yaraanshaha kaalshiyamta, saddexdan maado ee aynu kor kusoo sheegnayba waxey muhiim u yihiin nuugista kaalshiyamta, si kastaba ha ahaatee waxa jira laba nooc oo ay kaalshiyamtu u yaraato oo kala ah.

1. Kaalshiyaamta yaraan ka timaada xaga nidaamka cunada: waxaaney ka dhalataa iyadoo aan la helin cunno leh kaalshiyam ku filan, waxey badanaa sababtaa lafo jileec iyo burbur lafeed,
2. Kaalshiyamta oo ka yaraata dhiiga: kaa hore waxa uu kaga gadisan yahey heerka kaalshiyamta dhiiga ku jirta ayaa yaraata, waxaanay ka dhalankartaa isticmaalka daawooyinka qaar, gaar ahaana dawooyinka kalyaha loo qaato, si kasta oo ay kaalshiyamtaadu cuntada uga yartahey haddana waxa uu jidhku marwalba ku dadaala in lagu ilaaliyo kaalshiyamta loogu talo galey dhiiga si ay u fulaan hawlaha badan ee uu hayo ee ka socda muruqyada, halbawlayaasha iyo wadnaha intaba, ugu danbeyna wuxu keena in shaqada jidhku khalkhal gasho.

Sababaha keena iney kaalshiyamtu yaraato.

Sababaha keena iney kaalshiyamtu yaraato iyadoo aynu tix raaceyno labadaa qodob ee hore,Kaalshiyam yaraanta ka timaada xaga cunnada waxa sababa:-

1. Heerka kaalshiyamta la nuugayo oo yaraata: mararka dhiiga ay ku yaraato kaalshiyamtu waxa looga soo qaada tii lafaha ku jirtey, halkaas oo u baahan in xadi kii hore ka badan loo nuugo si ay u buuxsanto meeshii intii hore laga saarey si looga hortago xanuunada ku dhaca lafaha.
2. Yaraanshaha fiitamiin D-da, Foosfaytka iyo Magniishiyamta: saddexdan maado waxey muhiim u yihiin si uu jidhku u nuugo kaalshiyamta uu u baahan yahey, haddey yaraadan waa hubaal in ay jidhka ku dhacayso Kaalshiyam la,aan.
3. Caado goys: wakhtiga ay joogsato caadadu (menstrual period), waxa jidhka ka yaraada hoormoonka loo yaqaan Ostrogiin (estrogen) oo ka qeyb qaata in lagu ilaaliyo kaalshiyamta lafaha gudahooda, marka uu yaraadona waxa dhaca in la arko jabis iyo lafo burbur aan hore u jirin.
4. Gabawga: markasta oo la sii gaboobo waxa yaraata awooda lagu nuugayo kaalshiyamta, sidoo kalena waxa siyaada xaddiga kaalshiyam ee uu jidhku u baahan yahey.
5. Gaabis ku yimaada nuugista kaalshiyamta: waxa keeni kara iyadoo la badsado xadiga duxda, macaanka iyo barootiinka taas oo ay ka dhalato in khal khal ku yimaado kaalshiyamtii ayna noqoto mid aan la isticmaali Karin, qashin ahaana losoo saaro, Sidoo kale haddii ay intii loo baahnaa ka bataan Magniishiyamta, foosfaytka iyo fiitamiin Dda waxey keentaa khal khal ku yimaada nuugista Kaalshiyamta.

Kaalshiyam yaraanta  ku timaada dhiiga waxa sababa

1. Sababo caafimaad: noocyo kamida kansarka waliba kansarka naasku wuxu sababaa inuu dhiiga laga waayo kaalshiyam amaba ay ku yaraato, sidoo kale cilad ku timaada ganaca (pancreas) iyo cudurada dhiiguba waxey keenaan iney kaalshiyamtu ka yaraato dhiiga.
2. Daawooyinka (Drugs): qaliinada qaar ka mida sida kuwa qabsinada iyo daawooyinka loo isticmaalo kalyaha iyo daawooyinka kiimikalka ahi waxey si toosa u yareeyaan kaalshiyamta dhiiga ku jirta.
3. Kalyaha oo fadhiista: kalyuhu haddey fadhiistaan waxa qofka lasoo darsa xaalada kaalshiyamtu ku yaraato dhiiga.
4. Caruurnimada iyo qaangaadhnimada: wakhtiyadan waxa aad loo isticmaala xadi kaalshiyam oo aad uga baden xaaladaha kale waxa jira is badel jidheed iyo koriin xoogan, isla wakhtigaa hadaan lagu dadaalin inuu jidhku helo kaalshiyamta uu u baahan yahey waa xaalad caafimaad oo aan wanaagsaneyn.
5. Hooyada uurka leh: wakhtiga ay hooyadu uurka leedahey waxey u baahan tahey kaalshiyam badan si uu u koro uurjiifku, waxaaney la darsaan kaalshiyam la,aan madaama intii loo baahnaa in kabaden la isticmaalayo.

Astaamaha lagu garto kaalshiyam yaraanta

1. Suus ilkaha gala: marka uu jidhku dareemo kaalshiyam yari waxa la dareemaa ilko jajab iyo suus dhakhso ugu baaha.
2. Dub qaleyl iyo cidiyo jilicsan: jidhka guudkiisa amaba haraga oo ku qalala iyo cidiyo jajaba waa astaamaha sheegaya iney jirto kaalshiyam la,aan.
3. Lafo jabis: jabista badan ee lafahu waxey sheegaysaa kaalshiyam la,aan amaba yaraansho.
4. Hurdo la,aan: kaalshiyamta oo yaraataa waxey keenta hurdo yaraan iyo kuleyl badan oo jidhka guudkiisa ah.

Xanuunada laga qaado Kaalshiyamta yaraata

Xanuunada ugu caansan ee laga qaado kaalshiyam yaraanta waxa kamid ah.

1. Kansar
2. Lafo burbur
3. Dhiig kar
4. Wadne xanuun

Daaweynta

In la daaweeyo kaalshiyam yaraantu waxey muhiim u tahey ka hor taga cuduro halis ah, haddaba si loo daaweeyo waxa la isticmaala Cunooyin kala duduwan, iyo guud ahaan cunooyinka laga helo kaalshiyamta ee aynu kor kusoo xusney, haddii ay xaalada waxba iska badeli waayaan waxa muhiim ah in lala kaashado dhakhaatiirta.

W/Q: Hibo Ciise