我們每天應(yīng)該攝入多少鈣

We all know the ads encouraging us to drink milk to build strong bones. Calcium really gets all the credit here — so how much should we be getting every day?

我們都見過那些鼓勵(lì)我們喝牛奶來強(qiáng)健骨骼的廣告。鈣真的是這里的全部功勞——那么我們每天應(yīng)該攝入多少呢?

Aside from building strong bones, calcium is an important mineral that our body needs for muscle and nerve health, hormone regulation, and blood mobility throughout the body (via National Institutes of Health). Calcium is the most plentiful mineral in our bodies and is mostly stored in our bones and teeth.

除了強(qiáng)健骨骼外，鈣是人體肌肉和神經(jīng)健康、激素調(diào)節(jié)和全身血液流動(dòng)(通過美國國立衛(wèi)生研究院)所需的一種重要礦物質(zhì)。鈣是我們體內(nèi)最豐富的礦物質(zhì)，主要儲(chǔ)存在骨骼和牙齒中。

Luckily, there's an abundance of calcium sources in our foods. Dairy is a popular source and for good reason — foods like cheese, yogurt, and milk are widely available and chock full of protein, according to Healthline. Can't stomach dairy? Don't worry. Calcium is found in plenty of other foods, too. Some of the top sources are seeds (like sesame and chia), oily fish (like salmon and sardines), beans and lentils, almonds, leafy greens, and fortified cereals.

幸運(yùn)的是，我們的食物中含有豐富的鈣。據(jù)Healthline報(bào)道，乳制品是一種很受歡迎的食品來源，比如——奶酪、酸奶和牛奶等食品很容易買到，而且富含蛋白質(zhì)。不能吃牛奶嗎?別擔(dān)心。鈣也存在于許多其他食物中。一些主要來源是種子(如芝麻和奇亞籽)、油性魚類(如鮭魚和沙丁魚)、豆類和扁豆、杏仁、綠葉蔬菜和強(qiáng)化谷物。

If you can't get enough calcium from your diet, you can try calcium supplements, like calcium carbonate or calcium citrate (via Mayo Clinic). These are often combined with other minerals and should be taken with caution, as they can interact with different prescription medications.

如果你不能從飲食中獲得足夠的鈣，你可以嘗試鈣補(bǔ)充劑，如碳酸鈣或檸檬酸鈣。這些藥物通常與其他礦物質(zhì)結(jié)合使用，應(yīng)謹(jǐn)慎服用，因?yàn)樗鼈兛赡芘c不同的處方藥相互作用。

The amount of calcium you need per day depends on a number of factors, like age, sex, and whether you're pregnant or lactating. According to the National Institutes of Health, adults between 19 and 50 years of age need 1,000 mg of calcium per day. Men over 70 years old should consume 1,200 mg per day, along with women over 50 years old.

你每天需要的鈣量取決于許多因素，如年齡、性別以及是否懷孕或哺乳期。根據(jù)美國國立衛(wèi)生研究院的數(shù)據(jù)，19至50歲的成年人每天需要1000毫克鈣。70歲以上的男性和50歲以上的女性每天應(yīng)攝入1200毫克。

It's important that calcium intake is accompanied by vitamin D, which allows calcium to be absorbed by the body (via Hormone Health Network). Even if you're getting enough calcium, if you're vitamin D deficient, the calcium won't be properly absorbed by the body. Dairy is an excellent source of both calcium and vitamin D.

重要的是，鈣的攝入伴隨著維生素D，維生素D能促進(jìn)鈣被身體吸收。即使你獲得了足夠的鈣，如果你缺乏維生素D，鈣也不會(huì)被身體適當(dāng)吸收。乳制品是鈣和維生素D的極好來源。

If you're not getting enough calcium, the bones will release it into the blood, according to the Harvard T.H. Chan School of Public Health. If you're gradually, progressively deficient in calcium, you can develop the precursor to osteoporosis, or bone loss, called osteopenia. If you're seriously deficient, you can develop hypocalcemia, symptoms of which include muscle cramping, numbness in fingers, atypical heart rate, and loss of appetite.

根據(jù)哈佛大學(xué)陳曾熙公共衛(wèi)生學(xué)院的研究，如果沒有獲得足夠的鈣，骨骼會(huì)將其釋放到血液中。如果逐漸地，逐漸地缺乏鈣，可能會(huì)發(fā)展成骨質(zhì)疏松癥的前兆，或骨質(zhì)流失，稱為骨質(zhì)減少癥。如果嚴(yán)重缺鈣，可能會(huì)出現(xiàn)低鈣血癥，癥狀包括肌肉痙攣、手指麻木、心率不正常和食欲不振。

However, it's also dangerous to get too much calcium, as some studies show that high levels can increase your risk of heart disease and prostate cancer (via National Institutes of Health). It's important not to exceed the upper limits of daily calcium intake to avoid potential adverse effects on your health.

然而，攝入過多的鈣也很危險(xiǎn)，因?yàn)橐恍┭芯勘砻?，高水平的鈣會(huì)增加你患心臟病和前列腺癌的風(fēng)險(xiǎn)。重要的是不要超過每日鈣攝入量的上限，以避免對(duì)您的健康造成潛在的不利影響。