Calcium da Vitamin D suna da muhimmancin gina jiki waɗanda ke da mahimmanci ga lafiyar jiki. Ba tare da isasshen alli da Vitamin D ba, jiki ba zai iya kula da lafiyar jiki ba kuma tsarin, kuma mutanen da ba su da isasshen abincin jiki zasu iya zama mai saukin kamuwa da matsaloli na ƙasusuwan ciki har da osteoporosis da fracture .
Wadannan suna bada izinin abincin abincin (RDA) da aka tanadar don calcium kamar yadda Cibiyar Kimiyya ta kasa ta wallafa ta.
Yayinda kwayoyin da kuma Vitamin D ba kawai sune masu gina jiki don dacewa da lafiya ba, sune bangarori biyu masu mahimmanci, kuma sau da yawa mutane basu samun isa. Bishara shine cewa koda kuwa abincin ku bai samar da isasshen allura ba, akwai hanyoyin da za su biyo ku. Dole ne mutane su tabbatar da cewa suna shan koda mai kyau a cikin abincin su, kuma in ba haka ba, tattauna da likitansu ko masu abinci mai gina jiki yadda zasu iya kara yawan abincin su.
Kwararren Kwafi Kwanci
A nan ne yawancin ma'auni wanda mutane daban-daban zasu ci kowace rana:
Yara
- Shekaru 1 zuwa 3: 700 MG
- Shekaru 4 zuwa 8: 1000 MG
Mata
- Shekaru 9 zuwa 18: 1300 MG
- Shekaru 19 - 50: 1000 MG
- Fiye da shekaru 51: 1200 MG
Mata masu ciki
- A karkashin Age 19: 1300 MG
- Shekaru 19 da Over: 1000 MG
Lactating Mata
- A karkashin Age 19: 1300 MG
- Shekaru 19 da Over: 1000 MG
Maza
- Shekaru 9 zuwa 18: 1300 MG
- Shekaru 19 - 70: 1000 MG
- Shekaru 71: 1200 MG
Wadannan shawarwari sun wallafa a 2010 ta Cibiyar Nazarin Ilimi ta kasa.