I-calcium ekudleni

I-calcium yiminerali eningi kakhulu etholakala emzimbeni womuntu. Amazinyo namathambo aqukethe i-calcium kakhulu. Amaseli emizwa, izicubu zomzimba, igazi, nokunye uketshezi lomzimba kuqukethe yonke i-calcium.

I-calcium ingenye yamaminerali abaluleke kakhulu emzimbeni womuntu. Kuyasiza ukwakha nokugcina amazinyo namathambo aphilile. Izinga elifanele le-calcium emzimbeni isikhathi esingaphezu kwesikhathi sokuphila lingasiza ekuvimbeleni i-osteoporosis.

I-calcium isiza umzimba wakho nge:

• Ukwakha amathambo namazinyo aqinile
• Ukuvala igazi
• Ukuthumela nokwamukela amasiginali wezinzwa
• Ukucindezela nokuphumula kwemisipha
• Ukukhipha ama-hormone namanye amakhemikhali
• Ukugcina ukushaya kwenhliziyo okujwayelekile

CALCIUM KANYE nemikhiqizo DAIRY

Ukudla okuningi kune-calcium, kepha imikhiqizo yobisi ingumthombo ongcono kakhulu. Ubisi nemikhiqizo yobisi efana neyogathi, ushizi, nobisi lwebhotela kuqukethe uhlobo lwe-calcium umzimba wakho ongaluncela kalula.

Kunconywa ubisi lonke (u-4% wamafutha) ezinganeni ezineminyaka engu-1 kuye ku-2. Iningi labantu abadala nezingane ezingaphezulu kweminyaka engu-2 kufanele baphuze ubisi olunamafutha aphansi (2% noma 1%) noma ubisi olunamafutha neminye imikhiqizo yobisi. Ukususa amafutha ngeke kwehlise inani le-calcium kumkhiqizo wobisi.

• I-yogurt, ushizi oluningi, nobisi lwebhotela yimithombo emihle kakhulu ye-calcium futhi iza ngezinhlobo ezinamafutha aphansi noma angenamafutha.
• Ubisi futhi luwumthombo omuhle we-phosphorus ne-magnesium, esiza umzimba ukuthi umunce futhi usebenzise i-calcium.
• Uvithamini D uyadingeka ukusiza umzimba wakho usebenzise i-calcium. Ubisi luqiniswe ngovithamini D ngenxa yalesi sizathu.

Eminye imithombo ye-CALCIUM

Eminye imithombo ye-calcium engasiza ukuhlangabezana nezidingo zomzimba wakho ze-calcium zifaka:

• Imifino eluhlaza njengama-broccoli, ama-collards, i-kale, imifino yesinaphi, imifino ye-turnip, ne-bok choy noma iklabishi yaseChina
• I-salmon kanye ne-sardine ekheniwe ngamathambo abo athambile
• Ama-alimondi, amantongomane aseBrazil, imbewu ye-sunflower, i-tahini, nobhontshisi omisiwe
• Ama-molasses we-Blackstrap

I-calcium ivame ukungezwa emikhiqizweni yokudla. Lokhu kubandakanya ukudla okufana nejusi lewolintshi, ubisi lwe-soy, i-tofu, okusanhlamvu okulungele ukudliwa, nezinkwa. Lokhu kungumthombo omuhle kakhulu we-calcium kubantu abangayidli imikhiqizo eminingi yobisi.

Izindlela zokuqinisekisa ukuthi uthola i-calcium eyanele ekudleni kwakho:

• Pheka ukudla emanzini amancane ngesikhathi esifishane ukugcina i-calcium eningi ekudleni okudlayo. (Lokhu kusho ukupheka noma ukupheka ukupheka esikhundleni sokudla okubilayo.)
• Qaphela okunye ukudla okudlayo ngokudla okune-calcium. Imicu ethile, efana ne-bran bran, nokudla okune-oxalic acid (isipinashi ne-rhubarb) kungabopha nge-calcium futhi kuyivimbele ukuthi ingangeni. Kungakho imifino enamaqabunga ingathathwa njengomthombo owanele we-calcium iyodwa, ngoba umzimba wakho awukwazi ukusebenzisa i-calcium eningi equkethe. Abantu abadla i-vegan kudingeka baqiniseke ukuthi bafake nemikhiqizo yesoya nemikhiqizo ebiyelweyo ukuze bathole i-calcium eyanele.

UKWESEKELWA KWEZOKUDLULA

I-calcium itholakala nakwizithasiselo eziningi ze-multivitamin-mineral. Inani liyahlukahluka, kuya ngesengezo. Izithako zokudla zingaqukatha i-calcium kuphela, noma i-calcium enezinye izakhi ezifana no-vitamin D. Hlola ilebula kuphaneli ye-Supplement Facts yephakeji ukuthola inani le-calcium ekwisengezo. Ukumuncwa kwe-calcium kuhle kakhulu uma kuthathwa ngamanani angeqi kuma-500 mg ngasikhathi.

Izinhlobo ezimbili ezivame ukutholakala zezithako zokudla ze-calcium zifaka i-calcium citrate ne-calcium carbonate.

• I-calcium citrate yindlela ebiza kakhulu yokwengeza. Kuthathwa kahle ngumzimba esiswini esigcwele noma esingenalutho.
• I-calcium carbonate ibiza kancane. Umuncwa kangcono ngumzimba uma uthathwe nokudla. I-calcium carbonate itholakala emikhiqizweni yokulwa nezidakamizwa efana ne-Rolaids noma i-Tums. Ukuhlafuna noma iphilisi ngalinye kuvame ukuhlinzeka nge-calcium engamakhulu amabili kuya kwangama-400. Hlola ilebula ukuthola inani eliqondile.

Ezinye izinhlobo ze-calcium kwizithasiselo nokudla kufaka i-calcium lactate, i-calcium gluconate, ne-calcium phosphate.

Ukunyuka kwe-calcium isikhathi esilinganiselwe akuvamisile ukudala imiphumela emibi. Kodwa-ke, ukuthola inani eliphakeme le-calcium isikhathi eside kukhulisa ubungozi bamatshe ezinso kwabanye abantu.

Labo abangatholi i-calcium eyanele isikhathi eside bangahlakulela i-osteoporosis (ukuncipha kwamathambo nokwehla kwamathambo ngokuhamba kwesikhathi). Okunye ukuphazamiseka kungenzeka.

Abantu abanokungabekezelelani kwe-lactose banenkinga yokugaya i-lactose, ushukela obisini. Imikhiqizo yasesitolo iyatholakala eyenza kube lula ukugaya i-lactose. Ungathenga futhi ubisi olungena-lactose ezitolo eziningi zokudla. Iningi labantu abangenayo i-lactose-ukungabekezelelani okunzima basakwazi ukugaya ushizi onzima ne-yogurt.

Tshela umhlinzeki wakho wezokunakekelwa kwempilo nganoma iziphi izithako zokudla kanye nemithi oyiphuzayo. Umhlinzeki wakho angakutshela uma lezo zithasiselo zokudla zingasebenzisana noma ziphazamise umuthi wakho noma imishanguzo yokuthenga. Ngaphezu kwalokho, eminye imithi ingaphazamisa ukuthi umzimba wakho uyimunca kanjani i-calcium.

Umthombo okhethwayo we-calcium wukudla okunothe nge-calcium njengemikhiqizo yobisi. Abanye abantu bazodinga ukuthatha isithasiselo se-calcium. Ukuthi udinga i-calcium engakanani kuya ngeminyaka yakho nobulili bakho. Ezinye izinto, njengokukhulelwa kanye nokugula, nakho kubalulekile.

Izincomo ze-calcium, kanye nezinye izakhamzimba, zinikezwa kwi-Dietary Reference Intakes (i-DRIs) eyenziwe yiFood and Nutrition Board e-Institute of Medicine. I-DRI yigama lesethi yezithenjwa ezisetshenziswayo ukuhlela nokuhlola ukutholwa komsoco kwabantu abaphilile. Lawa magugu, ahluka ngokweminyaka nobulili, afaka:

• Isibonelelo Esinconyiwe Sezokudla (RDA): Izinga lokudla nsuku zonke elanele ukuhlangabezana nezidingo zomsoco cishe zabo bonke (97% kuya ku-98%) abantu abaphilile. I-RDA iyizinga lokudla elincike ebufakazini besayensi.
• Ukudla okwanele (AI): Leli zinga lisungulwa lapho bungekho ubufakazi obanele bocwaningo lwesayensi ukuthuthukisa i-RDA. Isethwe ezingeni okucatshangwa ukuthi liqinisekisa ukondleka okwanele.

Umthombo okhethwayo we-calcium wukudla okunothe nge-calcium njengemikhiqizo yobisi. Abanye abantu bazodinga ukuthatha isithasiselo se-calcium uma bengatholi i-calcium eyanele ekudleni abakudlayo.

Izinsana (AI):

• Izinyanga ezi-0 kuye kwezingu-6: ama-milligram angama-200 ngosuku (mg / ngosuku)
• Izinyanga eziyi-7 kuya kwezingu-12: 260 mg / ngosuku

Izingane nentsha (RDA):

• Ubudala 1 kuye ku-3: 700 mg / ngosuku
• Ubudala 4 kuya ku-8: 1,000 mg / ngosuku
• Ubudala 9 kuya ku-18: 1,300 mg / ngosuku

Abantu abadala (RDA):

• Ubudala 19 kuya ku-50: 1,000 mg / ngosuku
• Ubudala 50 kuya ku-70: Amadoda - 1,000 mg / ngosuku; Abesifazane - 1,200 mg / ngosuku
• Ngaphezulu kweminyaka yobudala engama-71: 1,200 mg / ngosuku

Ukukhulelwa nokuncelisa ibele (RDA):

• Ubudala 14 kuya ku-18: 1,300 mg / ngosuku
• Ubudala 19 kuya ku-50: 1,000 mg / ngosuku

Kuze kufike ku-2,500 kuya ku-3,000 mg ngosuku we-calcium kusuka emithonjeni yokudla kanye nezithako ezibonakala ziphephile ezinganeni nasebusheni, kanti u-2,000 kuya ku-2,500 mg ngosuku ubonakala uphephile kubantu abadala.

Uhlu olulandelayo lungakusiza ukuthi unqume ukuthi ingakanani i-calcium oyitholayo ekudleni:

• Ingilazi yobisi eyi-8-ounce (240 milliliter) = 300 mg we-calcium
• Ingilazi eyi-8 ounce (240 milliliter) yobisi lwe-soy oluqinile lwe-calcium = 300 mg calcium
• 1.5 ounces (42 amagremu) eshizi = 300 mg we-calcium
• Ama-ounces ayisithupha (168 amagremu) weyogathi = 300 mg we-calcium
• Ama-ounces ama-3 (ama-gramu ayi-84) ama-sardine anamathambo = 300 mg we-calcium
• ½ inkomishi (82 amagremu) yemifino yetheniphu ephekiwe = 100 mg we-calcium
• ¼ inkomishi (23 gram) yama-alimondi = 100 mg we-calcium
• 1 inkomishi (70 amagremu) we-shredded bok choy = 74 mg we-calcium

Uvithamini D uyadingeka ukusiza umzimba ukuthi umunce i-calcium. Lapho ukhetha isithasiselo se-calcium, funa esinevithamini D.

Ukudla - i-calcium

• Inzuzo yeCalcium
• Umthombo we-calcium

Isikhungo Sezokwelapha, IBhodi Yezokudla Nezokudla. Ukufakwa Kwezikhombo Zezokudla zeCalcium neVitamin D. Abezindaba Kazwelonke. IWashington, DC. 2011. PMID: 21796828 www.ncbi.nlm.nih.gov/pubmed/21796828.

UMason JB. Amavithamini, umkhondo wamaminerali, namanye ama-micronutrients. Ku: IGoldman L, iSchafer AI, ama-eds. Imithi yeGoldman-Cecil. Umhla ka-25. IPhiladelphia, PA: Elsevier Saunders; 2016: isahluko 218.

Izikhungo Zikazwelonke Zezempilo. Ishidi leqiniso lokwengeza kokudla: i-calcium. ods.od.nih.gov/factsheets/Calcium-HealthProfessional/. Kubuyekezwe uSepthemba 26, 2018. Kufinyelelwe ngo-Ephreli 10, 2019.

Isisekelo se-National Osteoporosis. Umhlahlandlela womtholampilo wokuvimbela nokwelashwa kwe-osteoporosis. Ukukhishwa, Inguqulo 1. www.bonesource.org/clinical- Guidelines. Kubuyekezwe ngo-Ephreli 1, 2014. Kufinyelelwe ngo-Ephreli 10, 2019.

USalwen MJ. Amavithamini nezinto ezilandelwayo. Ku: McPherson RA, Pincus MR, abahleli. UHenry’s Clinical Diagnosis and Management by Laboratory Methods. Umhla ka-23. ISt Louis, MO: Elsevier; 2017: isahluko 26.

Umnyango Wezolimo wase-US. IFoodData Central. fdc.nal.usda.gov/index.html. Kufinyelelwe ngo-Ephreli 10, 2019.