I-calcium namathambo

I-calcium yamaminerali isiza imisipha yakho, izinzwa, namaseli ukuthi asebenze ngokujwayelekile.

Umzimba wakho udinga ne-calcium (kanye ne-phosphorus) ukwenza amathambo aphilile. Amathambo ayindawo yokugcina eyinhloko ye-calcium emzimbeni.

Umzimba wakho awukwazi ukwenza i-calcium. Umzimba uthola i-calcium kuphela oyidingayo ngokudla okudlayo, noma kusuka kwizithasiselo. Uma ungatholi i-calcium eyanele ekudleni kwakho, noma uma umzimba wakho ungamunci i-calcium eyanele, amathambo akho angaba buthakathaka noma ngeke akhule kahle.

Amathambo akho (amathambo) ayitho ephilayo. Amathambo avuselelwa njalo ngamathambo amadala ahlanganiswa nokwakhiwa kwamathambo amasha. Kuthatha cishe iminyaka eyishumi ukuthi livuselelwe lonke ithambo elisemzimbeni wakho. Kungakho ukunaka impilo yethambo kubalulekile kubantu abadala hhayi ezinganeni ezikhulayo kuphela.

Ubuningi bamathambo buchaza ukuthi ingakanani i-calcium namanye amaminerali akhona engxenyeni yethambo lakho. Ubuningi bamathambo buphakeme kakhulu phakathi kweminyaka yobudala engama-25 nengama-35. Iyehla njengoba ukhula. Lokhu kungaholela emathanjeni aqhekekile, entekenteke angahle aphule kalula, noma kungawi noma kukhona okunye ukulimala.

Uhlelo lokugaya ukudla luvamise ukuba lubi kakhulu ekufuneni i-calcium. Iningi labantu limunca kuphela i-15% kuya ku-20% ye-calcium abayidlayo ekudleni kwabo. UVitamin D yihomoni esiza ukuthi amathumbu amunce i-calcium eningi.

Abantu abadala abaningi asebekhulile banezingozi ezivamile ezenza impilo yamathambo ibe nzima. Ukudla kwe-calcium ekudleni (ubisi, ushizi, iyogathi) kuphansi. Amavithamini D aphansi futhi ukumuncwa kwe-calcium kungaphansi. Kubantu abaningi abadala, izimpawu ze-hormonal kufanele zikhiphe i-calcium emathanjeni nsuku zonke ukugcina amazinga e-calcium egazi ejwayelekile. Lokhu kufaka isandla ekulahlekelweni kwamathambo.

Ngenxa yalokhu, njengoba ukhula, umzimba wakho usadinga i-calcium ukugcina amathambo akho eminyene futhi eqinile. Ochwepheshe abaningi bancoma okungenani ama-milligram ayi-1,200 we-calcium kanye nama-800 kuya ku-1 000 amayunithi wamazwe omhlaba kavithamini D ngosuku. Umhlinzeki wakho wokunakekelwa kwezempilo angancoma isengezo ukukunikeza i-calcium nevithamini D oyidingayo.

Ezinye izincomo zifuna amanani aphakeme kakhulu kavithamini D, kepha ochwepheshe abaningi banomuzwa wokuthi imithamo ephezulu kavithamini D ayiphephile kuwo wonke umuntu. Ngaphezu kwalokho, inani eliphakeme kakhulu le-calcium ekudleni kwakho kungaholela ezinkingeni zezempilo njengokuqunjelwa, amatshe ezinso, nokulimala kwezinso. Uma ukhathazekile ngempilo yethambo, qiniseka ukuthi uxoxa nomhlinzeki wakho ngokuthi ngabe izithasiselo ze-calcium ne-Vitamin D ziyisinqumo esihle yini kuwe.

Abantu abanezifo ezihlobene namathumbu (isifo sokuvuvukala kwamathumbu, ukuhlinzwa okudlula esiswini), isifo se-parathyroid gland, noma abathatha imishanguzo ethile bangadinga izincomo ezahlukahlukene zokwengezwa kwe-calcium nevithamini D. Khuluma nomhlinzeki wakho uma ungaqiniseki ngokuthi ingakanani i-calcium nevithamini D okufanele uyithathe.

Landela ukudla okunikeza inani elifanele le-calcium, uvithamini D, namaprotheni. Lezi zakhi zomzimba ngeke zikuyeke ngokuphelele ukulahleka kwethambo, kepha zizosiza ekuqinisekiseni ukuthi umzimba wakho unezinto ozidingayo ukwakha amathambo. Ukuhlala uphilile futhi usebenza kungavikela amathambo futhi uwagcine eqinile. Ukugwema ukubhema nakho kuvikela amathambo futhi uwagcine eqinile.

Ukudla okuphezulu kwe-calcium kufaka:

• Ubisi
• Ushizi
• Ukhilimu oyiqhwa
• Imifino eluhlaza eluhlaza, njengesipinashi nemifino ye-collard
• Uhlobo lwenhlanzi
• Ama-sardine (namathambo)
• Tofu
• I-yogurt

Amandla amathambo ne-calcium; I-osteoporosis - i-calcium namathambo; Osteopenia - calcium namathambo; Ukunciphisa amathambo - i-calcium namathambo; Ubuningi bamathambo aphansi - i-calcium namathambo

• I-calcium namathambo

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