Nakuba i-calcium ivame ukwaziwa ngokusiza ukwakha amathambo aqinile, empeleni kuningi kakhulu kule mineral ebalulekile.
Eqinisweni, kubhekwa njengesakhamzimba esikhathazayo ngezempilo yomphakathi. Okusho ukuthi, abantu abadala abaningi abayitholi i-calcium eyanele, futhi imiphumela yezempilo yokungadli ngokwanele ayiyona ihlaya.
Ukuze uqonde ngokugcwele ukuthi i-calcium ebaluleke kangakanani impilo enhle, ngezansi sixoxa ngemisebenzi yayo ehlukahlukene emzimbeni, imithombo yokudla engcono kakhulu, kwenzekani lapho sithola kakhulu noma sincane kakhulu, futhi lapho ukuxhaswa kungase kube inketho enhle.
Iyini i-calcium?
Sibhekene namaminerali amaningi kakhulu emizimbeni yethu. Kudingeka emisebenzini eminingi ebalulekile, okuhlanganisa ukugcinwa kwamathambo namazinyo aqinile, ukujiya kwegazi, ukudluliselwa kwesignali yezinzwa, ukunyakaza kwemisipha, nempilo yenhliziyo.
I-calcium itholakala ngokwemvelo ekudleni kwansuku zonke okungenzeka ukuthi usuvele ukudlile (njengobisi). Kodwa-ke, abantu abadala ababonakali behlangabezana nezidingo zabo zansuku zonke ze-calcium.
Yikuphi ukudla okunothe nge-calcium?
Le micronutrient itholakala emikhiqizweni yobisi, imifino enamahlamvu aluhlaza okumnyama, imidumba, inhlanzi enamathambo efana nesaumoni ekheniwe nosardine, imikhiqizo yesoya, amantongomane, imbewu, ubisi lwe-alimondi, nejusi ye-alimondi.Ijusi yewolintshi eqiniswe nge-calcium.
Eminye yemithombo yokudla eyinhloko ihlanganisa:
- Iyogathi: 415 mg, 32% yenani elinconyiwe lansuku zonke enkomishini engu-1
- I-Mozzarella: 349 mg, 27% DV ngamagremu angu-45
- Izinhlayiya ezisemathinini (ngamathambo): 325 mg, 25% DV kumagremu angu-60
- Ubisi 2%: 293 mg, 23% DV enkomishini engu-1
- Tofu kuqinisiwe: 253 mg, 19% DV ku-1/2 indebe
- i-salmon ekheniwe (ngemigogodla): 181 mg, 14% DV ku-90 amagremu
- Kale: 94 mg, 7% DV enkomishini engu-1 (ephekiwe)
- Imbewu yeChia: 76 mg, 6% DV kusipuni esingu-1
Ingabe ufuna ukufaka i-calcium eningi epuletini lakho? Ungakwenza kube lula ngokungeza imbewu ye-chia noma yesesame kumasaladi, ezitsheni ze-yogurt, nama-protein shakes.
Kungumqondo omuhle futhi ukwandisa ukudla kwakho amaprotheni asekelwe ezitshalweni afana nobhontshisi nodali. Ubhontshisi nodali kuqukethe i-calcium ethile kuyilapho enamaprotheni amaningi, okusansimbi, kanye ne-fiber.
Iletha ziphi izinzuzo empilweni?
Le micronutrient yenza imisebenzi ebalulekile emzimbeni, kusukela ekusekeleni impilo yamathambo ukuze ugcine ukusebenza kwemisipha nokunye okuningi.
Isekela amathambo namazinyo
Cishe amaphesenti angu-99 e-calcium yomzimba atholakala emathanjeni nasemazinyweni ethu.
Kuzo zonke izimpilo zethu, ukwakheka kwamathambo ethu kushintsha njalo, i-calcium yengezwa futhi isuswe emathanjeni ethu ngokusekelwe emazingeni egazi kanye nenani lamaminerali esiwadla ngokudla kwethu.
Noma nini lapho singatholi okwanele ekudleni kwethu, lesi sakhi sikhishwa emathanjeni ethu ukuze silondoloze i-homeostasis yegazi. Uma lokhu kuqhubeka ngokuhamba kwesikhathi, ukuminyana kwamaminerali amathambo kuzokwehla, okwandisa ingozi ukuphefumula kwamathambo
Ukuze uvimbele ukulahleka kwamathambo, zama ukuhlangabezana nezidingo zakho zansuku zonke futhi wandise amazinga kavithamini D emzimbeni, njengoba uvithamini D ukhuthaza ukumuncwa kwawo. Ukuzivocavoca okuthwala isisindo njengokuqeqeshwa kokumelana nakho kubalulekile ekugcineni amathambo aqinile.
Isiza ukugcina umfutho wegazi unempilo
I-calcium ihilelekile kukho kokubili ukuminya nokunwebeka (noma ukuxegiselwa) kwemithambo yegazi, okwenza kube isici esibalulekile ekugcineni amazinga omfutho wegazi anempilo.
Olunye ucwaningo luye lwabonisa nokuthi ukudla okuphezulu kwe-calcium kungathuthukisa amazinga omfutho wegazi ngisho nakubantu abangenawo umfutho wegazi ophakeme.
Kwenzekani uma unokushoda?
Ukuntuleka kwe-calcium ekudleni kungandisa ingozi i-osteoporosis, isimo lapho amathambo eba buthakathaka futhi aba brittle futhi athambekele kakhulu ekuqhekekeni. Yingakho kubaluleke kakhulu ukuthola okwanele kuwo ekudleni.
Ukuthola i-calcium eyanele ekuqaleni kwempilo kubalulekile, njengoba ukuminyana kwamaminerali amathambo kuphakama phakathi neminyaka yobudala I-25 eminyakeni engu-30 bese kuncipha njengoba sikhula.
Izingane ezingayitholi i-calcium eyanele ekudleni kwazo zisengozini yokubambezeleka ukukhula kanye ne-osteoporosis kamuva ekuphileni.
Kubalulekile futhi ukwazi lokho abesifazane abadala badinga i-calcium eningi kunabesilisa. Njengoba abesifazane benqamula ukuya esikhathini, amazinga e-estrogen ayehla. I-Estrogen ivikela amathambo ngokukhuthaza ukusebenza kwama-osteoblasts, noma amangqamuzana akha amathambo, yingakho abesifazane bedinga i-calcium eningi kunabesilisa uma sebefike esikhathini.
Abantu abanezinkinga ze-gastrointestinal ezifana isifo se-celiac, lo ukungabekezelelani kwe-lactose noma i isifo samathumbu esivuthayo futhi basengozini enkulu yokushoda, njengoba izimo zingabangela ukuphazamiseka ekumunceni izakhi.
Kwenzekani uma udla kakhulu?
Cishe akunakwenzeka ukuthola umsoco omningi ekudleni kwakho kuphela. Esikhundleni salokho, kulula ukuthola imisoco eningi kakhulu ekufakweni kwe-supplementation, futhi okuningi akuhlali kungcono uma kuziwa ku-calcium.
Amatshe ezinso
Nakuba ucwaningo olwengeziwe ludingeka, ezinye izifundo ziye zaphakamisa ukuthi imithamo emikhulu yalezi zithako zamaminerali, ikakhulukazi uma zithathwa ngaphandle kokudla, zingandisa ingozi yamatshe ezinso kubantu abathintekayo, ngokusho kokubuyekezwa kuka-September 2014 ku-Translational Andrology and Urology.
Ukuqunjelwa
La i-hypercalcemia, noma amazinga aphezulu egazi, ahlotshaniswa nezimpawu ezimbi zesisu, kuhlanganise nobuhlungu besisu, isicanucanu, ukuhlanza, nokuqunjelwa.
Izithako ze-calcium carbonate, ikakhulukazi, ziye zaxhunyaniswa nengozi eyengeziwe yokuqunjelwa.
izinkinga zenhliziyo
Olunye ucwaningo luye lwaphakamisa ukuthi amadoda athatha izithasiselo zomthamo omkhulu angase abe sengcupheni enkulu yezinkinga zenhliziyo njengesifo senhliziyo nemithambo yegazi nesifo senhliziyo.
Ingabe zikhona izingozi ekusetshenzisweni kwayo?
Izithako ze-calcium zikhonjiswe ukuthi zihlanganyele nemithi eminingana evamile njenge:
- I-Bisfosfonatos
- I-Fluoroquinolone ne-tetracycline ama-antibiotics
- Levothyroxine
- Phenytoin
- i-disodium tiludronate
- I-Thiazide-Type diuretics: Ingakhuphula ukumuncwa kwe-calcium, okungaholela ku-hypercalcemia noma amazinga aphezulu egazini.
- I-Corticosteroids: Ukusetshenziswa isikhathi eside kunganciphisa amazinga emzimbeni, okwandisa ingozi yokulahlekelwa kwethambo.
Yini okufanele uyibheke ku-supplement ye-calcium?
Ngaphambi kokuqala isithasiselo, kungcono ukukhuluma nodokotela kuqala. Ukuqala noma yisiphi isithasiselo sokudla ngaphandle kolwazi mayelana namazinga akho akunconywa. Uma udokotela wakho noma isazi sezokudla esibhalisiwe sincoma isithasiselo, bheka esenziwe umkhiqizo ohlolwe umuntu wesithathu.
Umzimba ngokuvamile uthatha cishe 500 milligrams noma ngaphansi ye-calcium ngasikhathi sinye, ngakho-ke kungcono kakhulu ukubekela indawo oyithathayo (kusuka ekudleni okuphelele noma ezithakweni) usuku lonke.
El i-calcium carbonate ne-citrate yizinhlobo ezimbili ezijwayelekile zezithasiselo. I-carbonate ishibhile futhi iqukethe i-calcium eningi kakhulu (amaphesenti angu-40), okusho ukuthi uzothola engeziwe ngephilisi ngalinye.
I-Citrate inikeza cishe amaphesenti angu-20 e-calcium eyisisekelo, ngakho-ke kungase kudingeke ukuthi ugcine uphuze amaphilisi amaningi ukuze uthole okwanele. Akuvamile ukuthi izithasiselo nazo ziqukethe uvithamini D ukuze kungene kahle.
I-calcium carbonate ithathwa kangcono ngokudla, kuyilapho i-citrate ingathathwa ngobunono noma ngokudla.