Nangona i-calcium ihlala isaziwa ngokunceda ukwakha amathambo aqinileyo, eneneni kuninzi ngakumbi kule minerali iyimfuneko.
Enyanisweni, ithathwa njengesakhamzimba senkxalabo yempilo yoluntu. Intsingiselo, abaninzi abantu abadala abafumani i-calcium eyaneleyo, kwaye iziphumo zezempilo zokungadli ngokwaneleyo azikho ihlaya.
Ukuqonda ngokupheleleyo ukuba i-calcium ibaluleke kangakanani kwimpilo efanelekileyo, ngezantsi sixoxa ngemisebenzi yayo eyahlukeneyo emzimbeni, imithombo yokutya engcono kakhulu, kwenzekani xa sifumana kakhulu okanye sincinci, kwaye xa ukuxhaswa kunokuba yinto efanelekileyo.
Yintoni i-calcium?
Sijongene neyona minerali ininzi emizimbeni yethu. Kuyimfuneko kwimisebenzi emininzi ebalulekileyo, kubandakanywa ukugcinwa kwamathambo namazinyo aqinileyo, ukuqiniswa kwegazi, ukuhanjiswa komqondiso we-nerve, ukunyakaza kwemisipha, kunye nempilo ye-cardiovascular health.
I-calcium ifumaneka ngokwemvelo kukutya kwemihla ngemihla ekusenokwenzeka ukuba sele ukutyile (njengobisi). Nangona kunjalo, abantu abadala ababonakali behlangabezana neemfuno zabo zemihla ngemihla ye-calcium kwibhodi.
Kukuphi ukutya okutyebileyo kwi-calcium?
Le micronutrient ifumaneka kwiimveliso zobisi, imifuno enamagqabi amnyama, iimbotyi, iintlanzi ezinamathambo ezifana nesalmon enkonkxiweyo kunye nesardadi, iimveliso zesoya, amandongomane, imbewu, ubisi lwe-almond, kunye nejusi ye-almond.
Eminye yemithombo yokutya ephambili ibandakanya:
- Yogathi: I-415 mg, i-32% yexabiso elicetyiswayo lemihla ngemihla kwi-1 indebe
- Itshizi yeMozzarella: I-349 mg, i-27% ye-DV kwi-45 grams
- Iisardadi enkonkxiweyo (ngamathambo): 325 mg, 25% DV kwi-60 grams
- Ubisi 2%: 293 mg, 23% DV kwi-1 indebe
- Tofu iqinisiwe: I-253 mg, i-19% ye-DV kwi-1/2 indebe
- isalmon enkonkxiweyo (kunye nemiqolo): 181 mg, 14% DV in 90 grams
- Kale: 94 mg, 7% DV kwikomityi e-1 (ephekiweyo)
- Imbewu yeChia: 76 mg, 6% DV kwi 1 tablespoon
Ngaba ufuna ukubeka i-calcium eninzi kwisitya sakho? Unokwenza kube lula ngokungongeza i-chia okanye imbewu yeesame kwiisaladi, izitya zeyogathi, kunye neeprotein shakes.
Ikwangumbono olungileyo ukwandisa ukutya kwakho kwiiproteni ezisekelwe kwizityalo ezifana neembotyi kunye neelentile. Iimbotyi kunye neelentile zinekhalsiyam ethile ngelixa ziphezulu kwiprotheyini, isinyithi kunye nefiber.
Ziziphi iingenelo ezizisa kwimpilo?
Le micronutrient yenza imisebenzi ebalulekileyo emzimbeni, ukusuka ekuxhaseni impilo yethambo ukugcina umsebenzi wemisipha kunye nokunye okuninzi.
Ixhasa amathambo namazinyo
Malunga neepesenti ezingama-99 zecalcium yomzimba ifumaneka emathanjeni nasemazinyweni ethu.
Kubo bonke ubomi bethu, ukubunjwa kwamathambo ethu kutshintsha rhoqo, kunye ne-calcium yongezwa kwaye isuswe emathanjeni ethu ngokusekelwe kumanqanaba egazi kunye nesixa seminerali esiyidlayo ngokutya kwethu.
Nanini na xa singafumani ngokwaneleyo ekutyeni kwethu, esi sondlo sitsalwa emathanjeni ethu ukugcina i-homeostasis yegazi. Ukuba oku kuqhubeka ngokuhamba kwexesha, ukuxinana kweeminerali zamathambo kuya kuncipha, kwandisa umngcipheko isifo samathambo
Ukuthintela ukulahleka kwethambo, zama ukuhlangabezana neemfuno zakho zemihla ngemihla kwaye ukwandise amanqanaba e-vitamin D emzimbeni, njengoko i-vitamin D ikhuthaza ukufunxa kwayo. Imithambo ethwala ubunzima efana noqeqesho lokumelana nayo ibalulekile ekugcineni amathambo omelele.
Inceda ukugcina uxinzelelo lwegazi olusempilweni
I-calcium ibandakanyeka kwi-constriction kunye nokunciphisa (okanye ukuphumla) kwemithambo yegazi, okwenza kube yinto ephambili yokugcina amanqanaba egazi elinempilo.
Olunye uphando luye lwabonisa ukuba ukutya okuphezulu kwe-calcium kunokuphucula amanqanaba oxinzelelo lwegazi nakubantu abangenalo uxinzelelo lwegazi.
Kwenzeka ntoni ukuba unentsilelo?
Ukunqongophala kwe-calcium ekutyeni kunokunyusa umngcipheko woku i-osteoporosis, imeko apho amathambo abe buthathaka kwaye abe brittle kwaye athandeke ngakumbi ekuqhekekeni. Yiyo loo nto kubaluleke kakhulu ukufumana okwaneleyo kuyo ekutyeni.
Ukufumana i-calcium eyaneleyo kwasekuqaleni kobomi kubalulekile, njengoko ukuxinana kweeminerali zamathambo kuphakama malunga nobudala I-25 ukuya kwi-30 iminyaka aze anciphe njengoko sikhula.
Abantwana abangafumani calcium ngokwaneleyo ekutyeni kwabo basengozini yokulibaziseka ukukhula kunye ne-osteoporosis kamva ebomini.
Kubalulekile ukuba uyazi loo nto abafazi abadala kufuneka calcium ngaphezu amadoda. Njengoko abafazi besiya exesheni, amanqanaba e-estrogen ayehla. I-Estrogen ikhusela amathambo ngokukhuthaza ukusebenza kwee-osteoblasts, okanye iiseli zokwakha amathambo, yiyo loo nto abasetyhini befuna i-calcium eninzi kunamadoda xa sele befike exesheni.
Abantu abaneengxaki zesisu ezifana isifo se-celiac, la Ukunyamezelana kwe-lactose okanye isifo sokukrala kwamathumbu zikwasemngciphekweni omkhulu wokusilela, njengoko iimeko zinokubangela ukuphazamiseka kokufunxa izondlo.
Kwenzeka ntoni xa utya kakhulu?
Kuphantse kungenzeki ukuba ufumane uninzi lwezakhamzimba kukutya kwakho wedwa. Endaweni yoko, kulula ukufumana isondlo esininzi kwi-supplementation, kwaye ngaphezulu akusoloko kungcono xa kuziwa kwi-calcium.
Amatye eentso
Nangona uphando olongezelelweyo lufunekayo, ezinye izifundo zicebise ukuba iidosi ezinkulu zale mineral supplements, ngakumbi xa zithathwa ngaphandle kokutya, zinokunyusa umngcipheko wamatye ezintso kubantu abathintekayo, ngokutsho kophononongo lukaSeptemba 2014 kwi Translational Andrology and Urology.
Ukuqunjelwa
La hypercalcemia, okanye amanqanaba aphezulu egazi, anxulumene neempawu ezimbi zesisu, kuquka intlungu yesisu, isicaphucaphu, ukuhlanza, kunye nokuqunjelwa.
Izongezelelo zeCalcium carbonate, ngokukodwa, ziye zadibaniswa nomngcipheko okhulayo wokuqunjelwa.
iingxaki zentliziyo
Olunye uphononongo lucebise ukuba amadoda athatha izongezelelo zedosi ephezulu anokuba semngciphekweni wokunyuka kweengxaki zentliziyo ezifana nesifo sentliziyo kunye nesifo sentliziyo.
Ngaba kukho imingcipheko ekusetyenzisweni kwayo?
Izongezelelo zeCalcium zibonakaliswe ukusebenzisana namayeza amaninzi aqhelekileyo afana nala:
- Iibisphosphonates
- I-Fluoroquinolone kunye ne-tetracycline antibiotics
- levothyroxine
- IPhenytoin
- disodium tiludronate
- I-Thiazide-type diuretics: Inokunyusa ukufunxa kwe-calcium, enokukhokelela kwi-hypercalcemia okanye amanqanaba aphezulu egazini.
- I-Corticosteroids: Ukusetyenziswa kwexesha elide kunokunciphisa amanqanaba emzimbeni, ukwandisa umngcipheko wokulahleka kwethambo.
Yintoni omele uyijonge kwi-calcium supplement?
Ngaphambi kokuba uqalise isongezelelo, kungcono uthethe nogqirha kuqala. Ukuqala nayiphi na isongezelelo sokutya ngaphandle kolwazi malunga namanqanaba akho akukhuthazwa. Ukuba ugqirha wakho okanye isazi sokutya esibhalisiweyo sicebisa isongezelelo, khangela enye eyenziwe luhlobo oluvavanyiweyo lomntu wesithathu.
Umzimba ngokubanzi ufunxa malunga 500 milligrams okanye ngaphantsi yecalcium ngaxeshanye, ngoko ke kungcono ukubeka indawo oyithathayo (ukusuka kukutya okupheleleyo okanye izongezo) imini yonke.
El calcium carbonate kunye citrate zimbini iindlela eziqhelekileyo zezongezo. I-carbonate inexabiso eliphantsi kwaye iqulethe eyona calcium i-elemental (40 pesenti), nto leyo ethetha ukuba uya kufumana ngaphezulu kwipilisi nganye.
I-Citrate inikezela malunga neepesenti ezingama-20 ze-elemental calcium, ngoko unokufuna ukugqiba ukuthatha iipilisi ezininzi ukuze ufumane okwaneleyo. Akuqhelekanga ukuba izongezo zikwaqulathe ivithamin D ukuze kunyuswe ukufunxa.
I-calcium carbonate ithathwa kakuhle ngokutya, ngelixa i-citrate inokuthatyathwa icocekile okanye ngokutya.