I-calcium, uvithamini D, namathambo akho

Ukuthola i-calcium eyanele novithamini D ekudleni kwakho kungasiza ekulondolozeni amandla amathambo futhi kunciphise nengozi yokuba nesifo samathambo.

Umzimba wakho udinga i-calcium ukugcina amathambo akho eminyene futhi eqinile. Ukuqina kwamathambo okuphansi kungadala ukuthi amathambo akho aqine futhi abe ntekenteke. La mathambo abuthakathaka angaphuka kalula, ngisho nangaphandle kokulimala okusobala.

Uvithamini D usiza umzimba wakho ukumunca i-calcium. Yidla ukudla okunikeza inani elifanele le-calcium, uvithamini D, namaprotheni. Lolu hlobo lokudla luzonikeza umzimba wakho amabhlogo wokwakha awadingayo ukwenza nokugcina amathambo aqinile.

Ngaphezu kokuthola i-calcium eyanele novithamini D, unganciphisa ingozi yokuba ne-osteoporosis ngokuzivocavoca njalo nokugwema ukubhema nokuphuza ngokweqile.

Inani le-calcium linikezwa ngama-milligram (mg), futhi uvithamini D unikezwa kumayunithi aphesheya (IU).

Zonke izingane ezineminyaka engu-9 kuya ku-18 kufanele zibe nalokhu:

• 1300 mg we-calcium nsuku zonke
• 600 IU kavithamini D nsuku zonke

Bonke abantu abadala abangaphansi kweminyaka engama-50 kufanele babe nalokhu:

• I-1000 mg ye-calcium nsuku zonke
• 400 kuya ku-800 IU kavithamini D nsuku zonke

Abantu abadala abaneminyaka engama-51 nangaphezulu kufanele babe nalokhu:

• Abesifazane: 1200 mg we-calcium nsuku zonke
• Abesilisa: 1000 mg we-calcium nsuku zonke

Abesilisa nabesifazane: 800 kuya ku-1000 IU kavithamini D nsuku zonke. Abantu abangenayo i-vitamin D noma abanenani elanele likavithamini D bazodinga inani eliphakeme le-vitamin D supplementation.

I-calcium noma uvithamini D omningi kakhulu kungaholela ezinkingeni ezifana nengozi eyengeziwe yamatshe ezinso.

• Ingqikithi ye-calcium akufanele yeqe 2000 mg ngosuku
• Ingqikithi kavithamini D akufanele yeqe ama-4000 IU ngosuku

Ubisi nemikhiqizo yobisi yimithombo engcono kakhulu ye-calcium. Ziqukethe uhlobo lwe-calcium umzimba wakho ongaluncela kalula. Khetha ama-yogurts, ushizi nobisi lwebhotela.

Abantu abadala kufanele bakhethe ubisi olungenamafutha (skim) noma ubisi olunamafutha amancane (2% noma 1%), neminye imikhiqizo yobisi ephansi. Ukususa amanye amafutha akwehlisi inani le-calcium kumkhiqizo wobisi.

• I-yogurt, ushizi kakhulu, nobisi lwebhotela kuza ngezinhlobo ezingenamafutha noma ezinamafutha aphansi.
• UVitamin D usiza umzimba wakho ukusebenzisa i-calcium, yingakho uvithamini D uvame ukufakwa obisini.

Uma udla imikhiqizo yobisi embalwa kakhulu noma cha, ungathola i-calcium kokunye ukudla. Kuvame ukungezwa kujusi we-orange, ubisi lwe-soy, i-tofu, okusanhlamvu okulungele ukudla, nezinkwa. Hlola amalebula kulokhu kudla ukuthola i-calcium eyengeziwe.

Imifino eluhlaza, efana ne-broccoli, i-collards, i-kale, imifino yesinaphi, imifino ye-turnip, ne-bok choy (iklabishi yaseChina), imithombo emihle ye-calcium.

Eminye imithombo emihle yokudla ye-calcium yile:

• I-salmon kanye ne-sardine ekheniwe ngamathambo abo (ungawadla la mathambo athambile)
• Ama-alimondi, amantongomane aseBrazil, imbewu ye-sunflower, i-tahini (i-sesame paste), nobhontshisi omisiwe
• Ama-molasses we-Blackstrap

Amanye amathiphu wokuqinisekisa ukuthi umzimba wakho ungasebenzisa i-calcium ekudleni kwakho:

• Pheka imifino ephezulu ye-calcium emanzini amancane ngesikhathi esifushane kakhulu. Bazogcina i-calcium eningi ngale ndlela.
• Qaphela ukuthi yini oyidlayo ngokudla okune-calcium. Imicu ethile, efana nokhula lukakolweni nokudla okune-oxalic acid (isipinashi ne-rhubarb), kungavimbela umzimba wakho ekutholeni i-calcium.

Udokotela wakho angancoma i-calcium noma i-vitamin D engeza i-calcium nevithamini D oyidingayo. Kodwa-ke, ibhalansi phakathi kwezinzuzo nokulimala kwalezi zithasiselo ayicaci.

I-osteoporosis - i-calcium; I-osteoporosis - ukuqina kwamathambo

• Umthombo we-calcium
• I-osteoporosis
• I-osteoporosis
• Umthombo ka-Vitamin D
• Inzuzo yeCalcium

UBrown C. Amavithamini, i-calcium, ithambo. Ku: Brown MJ, Sharma P, Mir FA, Bennett PN, ama-eds. I-Clinical pharmacology. Umhla ka-12. IPhiladelphia, PA: Elsevier; 2019: isahluko 39.

UCosman F, de Beur SJ, LeBoff MS, et al. Umhlahlandlela womtholampilo wokuvimbela nokwelashwa kwe-osteoporosis. Osteoporos Int. 2014; 25 (10): 2359-2381. I-PMID: 25182228 pubmed.ncbi.nlm.nih.gov/25182228/.

Izikhungo Zezempilo Zikazwelonke, iwebhusayithi ye-Office of Dietary Supplements. Ishidi leqiniso labasebenzi bezempilo: iCalcium. ods.od.nih.gov/factsheets/Calcium-HealthProfessional. Kubuyekezwe ngoMashi 26, 2020. Kufinyelelwe ngoJulayi 17, 2020.

Umsebenzi Wokuvikela Wezinsizakalo Zase-US; IGrossman DC, uCurry SJ, u-Owens DK, et al. I-Vitamin D, i-calcium, noma ukuhlanganiswa okuhlanganisiwe kokuvimbela okuyinhloko kokuqhekeka kwabantu abadala abahlala emphakathini: Isitatimende sokuncoma se-US Preventive Services Task Force. JAMA. I-2018; 319 (15): 1592-1599. I-PMID: 29677309 pubmed.ncbi.nlm.nih.gov/29677309/.

• I-calcium
• I-osteoporosis
• Uvithamini D