While many people aren't getting enough calcium,new research cautions that some people may have the opposite problem:They could be getting too much.
盡管有很多人鈣攝入量不足，但新的研究提醒我們，也有一些人面臨的問題可能恰好相反：他們的攝入量太多了。
Americans spend more than$1 billion a year on calcium supplements in hopes of staving off osteoporosis,the brittle bone disease that cripples many elderly women and some men.
美國人一年花費逾10億美元購買各類鈣補充劑，期望能推遲骨質(zhì)疏松癥的發(fā)生。骨質(zhì)疏松癥是一種讓骨頭變脆的疾病，許多老年女性和部分男性都會因骨質(zhì)疏松致殘。
鈣補充劑有可能導(dǎo)致心臟病和腎結(jié)石風(fēng)險升高
Yet recent studies link calcium supplements to a higher risk of heart attacks and kidney stones.Last month,the U.S.Preventive Services Task Force issued a draft recommendation against taking calcium and vitamin D,saying there wasn't enough evidence of benefit to justify the risk.
但近期的研究揭示，鈣補充劑有可能導(dǎo)致心臟病和腎結(jié)石風(fēng)險升高。美國預(yù)防醫(yī)學(xué)工作組(U.S.Preventive Services Task Force)上月發(fā)布了一份建議書草案，不主張服用鈣和維生素D補充劑，稱并沒有充足的證據(jù)顯示這樣做利大于弊。
For generations of Americans who grew up exhorted to drink their milk to maintain strong bones,the reports raised troubling questions:Is calcium not so important after all?Are the supplements unsafe?And how much is too much?
對從小就被勸說要多喝牛奶以維持強健骨骼的幾代美國人來說，這些報告引發(fā)了一些麻煩的問題：鈣是不是其實并不太重要?鈣補充劑是不是不安全?攝入鈣量多少算超量?
'It's gotten very confusing but it doesn't need to be,'says Ethel Siris,director of the Toni Stabile Osteoporosis Center at Columbia University Medical Center in New York.
紐約哥倫比亞大學(xué)醫(yī)學(xué)中心(Columbia University Medical Center)托尼•斯塔比爾骨質(zhì)疏松研究中心(Toni Stabile Osteoporosis Center)主任(Ethel Siris)說，“問題變得令人非常費解，但其實不至于如此�！�
The links to heart attack and kidney stones involved calcium supplements,not calcium from food sources,Dr.Siris and other experts note.Many other studies have not found such health risks,so more research is needed to understand what levels,if any,might be hazardous.
博士和其他專家指出，可能引起心臟病和腎結(jié)石的是鈣補充劑，而不是從食物中獲取的鈣。許多其他研究并未發(fā)現(xiàn)這類健康風(fēng)險，因此，若要了解鈣攝入量過多是否會有危險以及達到多少可能會有危險，還需要做更多研究。
Meanwhile,experts say they are still more concerned that too many Americans aren't getting enough calcium,since the body can't make it on its own.
專家們同時也說，他們更擔(dān)心的仍然是有太多美國人鈣攝入量不足，因為人體無法自己制造鈣。
'Unless you take in enough calcium,by mouth,every day,you have to keep borrowing it from your skeleton,so over your lifetime,you need to get enough,'says Dr.Siris.'If you have low bone mass,or are at risk for fractures,you want to minimize any need to take calcium from the skeleton.'
博士說，“除非每天都能經(jīng)口服攝入充足的鈣，否則你不得不一直向骨骼借用鈣，所以人一生中必須攝取足夠的鈣。如果你骨密度低，也就是說有骨折風(fēng)險的話，你就得盡量避免從骨骼中獲取鈣�！�
How much calcium people need varies by age and gender.Adults generally need 1,000 milligrams daily,rising to 1,200 mg for women over 50 and men over 70,according to guidelines issued in 2010 by the Institute of Medicine,an independent advisory group.Children need 1,300 mg daily during the peak growing years of 9 to 18.
人體需要的鈣量依年齡和性別而有不同。根據(jù)獨立顧問組織藥學(xué)研究所(Institute of Medicine)2010年發(fā)布的指導(dǎo)原則，成年人一般需要每天攝入1,000毫克鈣，50歲以上的女性和70歲以上的男性每天需要攝入的鈣量會增加到1,200毫克。孩子在九到18歲的生長高峰期每天需要1,300毫克鈣。
People also need sufficient levels of vitamin D to absorb the calcium.The IOM recommends 600 international units a day for most adults,and 800 daily after age 70,although many physicians recommend more.It is difficult to take in that much vitamin D from food sources,and prolonged sun exposure,the best source of vitamin D,can lead to skin cancer,so experts say many people should take vitamin D in supplement form.
人體要吸收鈣，還需要攝取充足的維生素D。藥學(xué)研究所建議多數(shù)成年人每天攝入600國際單位的維生素D，并建議70歲以上的人每天攝入800國際單位，不過許多醫(yī)生推薦的攝取量要大于這個數(shù)。從食物中攝入這么多的維生素D很難，而長時間陽光照射(維生素D的最佳來源)可能導(dǎo)致皮膚癌，因此專家稱，許多人都應(yīng)該服用維生素D補充劑。
Getting adequate calcium from food is easier.For example,8 ounces of milk or 6 ounces of yogurt has 300 mg of calcium,and one cup of spinach has 270 mg.But studies show on average,Americans get only about 750 mg of calcium from their diets.
從食物中獲取充足的鈣則比較簡單。比方說，八盎司牛奶或六盎司酸奶中含有300毫克鈣，半品脫菠菜中含有270毫克鈣。但研究顯示，美國人平均只能從食物中獲得約750毫克鈣。
Many of the more than 30 million Americans who are lactose intolerant don't get
逾3,000萬乳糖不耐受的美國人無法獲得充足的鈣，或者要依賴鈣補充劑。
'For people who can't or won't get more in their diet,it's better to fill that gap with supplements than to stay on the low side,'says Bess Dawson-Hughes,director of the Bone Metabolism Laboratory at the USDA Nutrition Center at Tufts University.
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