{"id":15280,"date":"2022-07-02T08:00:18","date_gmt":"2022-07-02T06:00:18","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=15280"},"modified":"2022-06-24T12:03:02","modified_gmt":"2022-06-24T10:03:02","slug":"a-kalciumhiany-leggyakoribb-tunetei-es-megelozese","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/a-kalciumhiany-leggyakoribb-tunetei-es-megelozese\/","title":{"rendered":"A kalciumhi\u00e1ny leggyakoribb t\u00fcnetei \u2013 \u00e9s megel\u0151z\u00e9se"},"content":{"rendered":"<p><strong>Kalcium n\u00e9lk\u00fcl csak \u00e1rny\u00e9ka lenn\u00e9l \u00f6nmagadnak. Ez az \u00e1sv\u00e1nyi anyag \u00e9p\u00edti a csontokat, er\u0151s\u00edti a szerkezet\u00fcket \u00e9s a kem\u00e9nys\u00e9g\u00fcket. A szervezetben l\u00e9v\u0151 kalcium 99%-a a fogakban \u00e9s a csontokban tal\u00e1lhat\u00f3. A csontt\u00f6r\u00e9s teh\u00e1t egy\u00e9rtelm\u0171 jele lehet a kalciumhi\u00e1nynak, de szerencs\u00e9re van n\u00e9h\u00e1ny kev\u00e9sb\u00e9 dr\u00e1mai t\u00fcnet is, ami azt jelzi, hogy t\u00f6bbet kell bevinned bel\u0151le!<\/strong><!--more--><\/p>\n<p>A szervezet a csontok er\u0151s\u00edt\u00e9se mellett a sz\u00edvritmus, illetve az erek \u00f6sszeh\u00faz\u00f3d\u00e1s\u00e1nak \u00e9s t\u00e1gul\u00e1s\u00e1nak szab\u00e1lyoz\u00e1s\u00e1ra, az izmokat \u00f6sszeh\u00faz\u00f3 idegimpulzusok tov\u00e1bb\u00edt\u00e1s\u00e1ra \u00e9s v\u00e9ralvad\u00e1sra is haszn\u00e1lja a kalciumot. Ha nem viszel be eleget az \u00e9tkez\u00e9sek sor\u00e1n, akkor a csontokb\u00f3l fogja kinyerni azt a mennyis\u00e9get, amire ezekhez a funkci\u00f3khoz sz\u00fcks\u00e9ge van. Ha ez sok\u00e1ig \u00edgy megy, alacsonyabb lesz a csonts\u0171r\u0171s\u00e9ged, ami csontritkul\u00e1shoz vagy ak\u00e1r por\u00f3zus csontokhoz is vezethet, melyek k\u00f6nnyebben t\u00f6rnek \u00e9s repednek.<\/p>\n<p>Sz\u00f3val el\u00e9g fontos a kalcium. Egy felm\u00e9r\u00e9s szerint, melyet amerikai feln\u0151ttekkel v\u00e9geztek, a r\u00e9sztvev\u0151k jelent\u0151s r\u00e9sze nem visz be eleget ebb\u0151l az \u00e1sv\u00e1nyi anyagb\u00f3l, ez pedig komoly aggodalomra ad okot a csontritkul\u00e1s fokozott kock\u00e1zata miatt.<\/p>\n<figure id=\"attachment_15282\" aria-describedby=\"caption-attachment-15282\" style=\"width: 640px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-15282\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2022\/06\/owen-beard-DK8jXx1B-1c-unsplash.jpeg\" alt=\"\" width=\"640\" height=\"800\" srcset=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2022\/06\/owen-beard-DK8jXx1B-1c-unsplash.jpeg 640w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2022\/06\/owen-beard-DK8jXx1B-1c-unsplash-240x300.jpeg 240w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><figcaption id=\"caption-attachment-15282\" class=\"wp-caption-text\">Mennyi kalcium kell ahhoz, hogy t\u00e9nyleg minden ok\u00e9 legyen? Fot\u00f3: Owen Beard I Unsplash<\/figcaption><\/figure>\n<p>Ez az\u00e9rt baj, mert k\u00f6nny\u0171 nem \u00e9szrevenni a hi\u00e1nyt, eg\u00e9szen addig, ameddig nincs m\u00e1r baj. Hiszen a tested egy darabig elvan a csontokb\u00f3l kinyert kalciummal. A t\u00e9nyleges hipokalc\u00e9mia (amikor t\u00fal kev\u00e9s kalcium van a v\u00e9redben) meglehet\u0151sen ritka, ahogy azt a sportt\u00e1pl\u00e1lkoz\u00e1si szak\u00e9rt\u0151, Leslie Bonci is kiemelte.<\/p>\n<p><em>\u201eA hipokalc\u00e9mi\u00e1nak sz\u00e1mos jele van, de ezeket csak akkor tapasztalhatod meg, ha t\u00e9nylegesen alacsony a kalciumszinted\u201d<\/em> \u2013 magyar\u00e1zta a Bicycle magazinnak. Ezek a jelek (melyek egy r\u00e9sze m\u00e1s rendelleness\u00e9gek t\u00fcnetei is lehetnek), a k\u00f6vetkez\u0151k:<\/p>\n<ul>\n<li>Izomg\u00f6rcs\u00f6k, f\u00e1jdalmak, g\u00f6rcs\u00f6k<\/li>\n<li>Eml\u00e9kezet kies\u00e9s<\/li>\n<li>Bizserg\u00e9s a kezekben, l\u00e1bakban \u00e9s n\u00e9ha az arc izmaiban<\/li>\n<li>Gyenge\/t\u00f6r\u00e9keny k\u00f6rm\u00f6k<\/li>\n<li>K\u00f6nnyebben t\u00f6r\u0151 csontok<\/li>\n<li>Zavarts\u00e1g<\/li>\n<li>F\u00e1radts\u00e1g<\/li>\n<li>Sz\u00e1raz b\u0151r<\/li>\n<li>Foltos hajhull\u00e1s<\/li>\n<li>T\u00f6redezett haj<\/li>\n<li>Ekc\u00e9ma<\/li>\n<li>Pikkelys\u00f6m\u00f6r<\/li>\n<li>Csontritkul\u00e1s<\/li>\n<li>S\u00falyos PMS<\/li>\n<li>Fogszuvasod\u00e1s<\/li>\n<li>T\u00f6r\u00e9keny fogak<\/li>\n<li>\u00cdnybetegs\u00e9gek<\/li>\n<\/ul>\n<p>A legjobb megk\u00f6zel\u00edt\u00e9s, ha \u00f6sszehangolt er\u0151fesz\u00edt\u00e9seket tesz\u00fcnk ennek az alapvet\u0151 t\u00e1panyagnak a bevitel\u00e9re. <em>\u201eAkiknek nagyobb a kalciumhi\u00e1ny kock\u00e1zata, azok a veg\u00e1nok, akik ker\u00fclik a tejterm\u00e9keket, akik alacsony kal\u00f3riatartalm\u00fa di\u00e9t\u00e1t folytatnak, illetve a gyullad\u00e1sos b\u00e9lbetegs\u00e9gben szenved\u0151k.\u201d<\/em><\/p>\n<p>A menopauza sor\u00e1n szint\u00e9n nagyobb kock\u00e1zattal esik le a kalciumszint, mivel az \u00f6sztrog\u00e9n seg\u00edti a felsz\u00edv\u00f3d\u00e1s\u00e1t.<\/p>\n<h2><strong>Hogyan juthatsz elegend\u0151 kalciumhoz?<\/strong><\/h2>\n<p>Az aj\u00e1nlott kalcium-bevitel feln\u0151ttek sz\u00e1m\u00e1ra napi 1000 milligramm. 50 \u00e9ves kor felett ez 1200 mg-ra n\u0151 a n\u0151k eset\u00e9ben. 70 \u00e9ves kor felett pedig mindenkinek.<\/p>\n<p>Ezt a mennyis\u00e9get el\u00e9g k\u00f6nny\u0171 \u00e9lelmiszerekb\u0151l megszerezni. Egy cs\u00e9sze nat\u00far joghurt 415 mg-ot tartalmaz. Adj hozz\u00e1 egy cs\u00e9sze tejet (\u00e1llati eredet\u0171t vagy sz\u00f3j\u00e1t), \u00e9s kapt\u00e1l m\u00e9g 300 mg-ot. Egy t\u00e1l d\u00fas\u00edtott gabonapehely tejjel 1000 mg-os reggeli.<\/p>\n<figure id=\"attachment_15283\" aria-describedby=\"caption-attachment-15283\" style=\"width: 1024px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-large wp-image-15283\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2022\/06\/nyana-stoica-EV6C1LjH1Lk-unsplash-1024x757.jpeg\" alt=\"\" width=\"1024\" height=\"757\" srcset=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2022\/06\/nyana-stoica-EV6C1LjH1Lk-unsplash-1024x757.jpeg 1024w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2022\/06\/nyana-stoica-EV6C1LjH1Lk-unsplash-300x222.jpeg 300w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2022\/06\/nyana-stoica-EV6C1LjH1Lk-unsplash-768x568.jpeg 768w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2022\/06\/nyana-stoica-EV6C1LjH1Lk-unsplash-1536x1135.jpeg 1536w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2022\/06\/nyana-stoica-EV6C1LjH1Lk-unsplash.jpeg 1920w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption id=\"caption-attachment-15283\" class=\"wp-caption-text\">Egy adag finom gabonapehely el\u00e9g is lehet. Fot\u00f3: Nyana Stoica I Unsplash<\/figcaption><\/figure>\n<p>Azok, akik nem fogyasztanak tejterm\u00e9ket, a sz\u00fcks\u00e9ges mennyis\u00e9get sz\u00f3jatejb\u0151l, tofub\u00f3l, narancsl\u00e9b\u0151l, gabonaf\u00e9l\u00e9kb\u0151l \u00e9s sz\u00f3jababb\u00f3l szerezhetik be.<\/p>\n<p>A kalcium-kieg\u00e9sz\u00edt\u0151kkel kapcsolatban viszont nem \u00e1rt az \u00f3vatoss\u00e1g. Ha eleve elviszed az \u00e9trendeddel a megfelel\u0151 mennyis\u00e9get, akkor nem csak, hogy nem hasznosak, de k\u00e1rosak is lehetnek. A szakirodalom \u00e1ttekint\u00e9se sor\u00e1n a U.S. Preventive Services Task Force arra jutott, hogy a kalciump\u00f3tl\u00e1s nem akad\u00e1lyozza meg a t\u00f6r\u00e9seket a vesz\u00e9lyeztetett r\u00e9tegek sz\u00e1m\u00e1ra, mint amilyenek p\u00e9ld\u00e1ul a menopauz\u00e1n \u00e1tesett n\u0151k. Ami m\u00e9g rosszabb, egyes kutat\u00e1sok szerint a kalcium-kieg\u00e9sz\u00edt\u0151k n\u00f6velhetik a sz\u00edv- \u00e9s \u00e9rrendszeri esem\u00e9nyek, p\u00e9ld\u00e1ul a sz\u00edvinfarktus kock\u00e1zat\u00e1t. (Mindig az a legjobb, ha besz\u00e9lsz egy regisztr\u00e1lt dietetikussal vagy eg\u00e9szs\u00e9g\u00fcgyi szakemberrel, miel\u0151tt b\u00e1rmilyen \u00e9trend-kieg\u00e9sz\u00edt\u0151t szedni kezden\u00e9l.)<\/p>\n<p>Ha agg\u00f3dsz csontrendszered eg\u00e9szs\u00e9ge miatt, besz\u00e9lj egy eg\u00e9szs\u00e9g\u00fcgyi szakemberrel, aki javasolhat csonts\u0171r\u0171s\u00e9g-tesztet vagy DXA-vizsg\u00e1latot!<\/p>\n<p><em>Forr\u00e1s: <\/em><a href=\"https:\/\/www.bicycling.com\/health-nutrition\/a38080819\/low-calcium-symptoms\/?fbclid=IwAR0JqHcxLbxEwlfqbCW-EGrIU47aFG2l9fkwBkxFOfWr5Fxvm4PIpKLMoIw\"><em>bicycling.com<\/em><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Kalcium n\u00e9lk\u00fcl csak \u00e1rny\u00e9ka lenn\u00e9l \u00f6nmagadnak. Ez az \u00e1sv\u00e1nyi anyag \u00e9p\u00edti a csontokat, er\u0151s\u00edti a szerkezet\u00fcket \u00e9s a kem\u00e9nys\u00e9g\u00fcket. A [&hellip;]<\/p>\n","protected":false},"author":71,"featured_media":15281,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"global-categories":[],"class_list":["post-15280","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-edzes-es-eletmod"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.3 (Yoast SEO v25.9) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>A kalciumhi\u00e1ny leggyakoribb t\u00fcnetei \u2013 \u00e9s megel\u0151z\u00e9se<\/title>\n<meta name=\"description\" content=\"Kalcium n\u00e9lk\u00fcl csak \u00e1rny\u00e9ka lenn\u00e9l \u00f6nmagadnak. Ez az \u00e1sv\u00e1nyi anyag \u00e9p\u00edti a csontokat, er\u0151s\u00edti a szerkezet\u00fcket \u00e9s a kem\u00e9nys\u00e9g\u00fcket. A szervezetben l\u00e9v\u0151 kalcium 99%-a a fogakban \u00e9s a csontokban tal\u00e1lhat\u00f3. A csontt\u00f6r\u00e9s teh\u00e1t egy\u00e9rtelm\u0171 jele lehet a kalciumhi\u00e1nynak, de szerencs\u00e9re van n\u00e9h\u00e1ny kev\u00e9sb\u00e9 dr\u00e1mai t\u00fcnet is, ami azt jelzi, hogy t\u00f6bbet kell bevinned bel\u0151le!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/a-kalciumhiany-leggyakoribb-tunetei-es-megelozese\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"A kalciumhi\u00e1ny leggyakoribb t\u00fcnetei \u2013 \u00e9s megel\u0151z\u00e9se\" \/>\n<meta property=\"og:description\" content=\"Kalcium n\u00e9lk\u00fcl csak \u00e1rny\u00e9ka lenn\u00e9l \u00f6nmagadnak. Ez az \u00e1sv\u00e1nyi anyag \u00e9p\u00edti a csontokat, er\u0151s\u00edti a szerkezet\u00fcket \u00e9s a kem\u00e9nys\u00e9g\u00fcket. A szervezetben l\u00e9v\u0151 kalcium 99%-a a fogakban \u00e9s a csontokban tal\u00e1lhat\u00f3. 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