Amaqiniso ayisishiyagalombili Nge-calcium

-Delile

• 1. I-calcium ibamba iqhaza emisebenzini yomzimba wakho
• 2. Umzimba wakho awukhiqizi i-calcium
• 3. Udinga uvithamini D ukumunca i-calcium
• 4. I-calcium ibaluleke kakhulu kwabesifazane
• 5. Inani elinconyiwe lincike eminyakeni yakho yobudala
• 6. Ukuntuleka kwe-calcium kungaholela kwezinye izindaba zezempilo
• 7. Izithako ze-calcium zingakusiza ukuthi uthole inani elifanele
• 8. I-calcium eningi ingaba nemiphumela emibi
• Ukuthatha

I-calcium yisakhi somzimba esibalulekile esidingwa umzimba wakho emisebenzini eminingi eyisisekelo. Funda kabanzi ukuze ufunde kabanzi mayelana nalokhu okumbiwa phansi nokuthi kufanele ngabe uthola malini.

1. I-calcium ibamba iqhaza emisebenzini yomzimba wakho

I-calcium ibamba iqhaza emisebenzini eminingi eyisisekelo yomzimba wakho. Umzimba wakho udinga i-calcium ukuze ujikeleze igazi, uhambise imisipha, futhi ukhiphe ama-hormone. I-calcium isiza nokuthwala imiyalezo esuka ebuchosheni bakho iye kwezinye izitho zomzimba wakho.

ICalcium yingxenye enkulu yezempilo yamazinyo namathambo. Kwenza amathambo akho aqine futhi aqine. Ungacabanga ngamathambo akho njengendawo yokugcina umzimba ye-calcium yomzimba wakho. Uma ungatholi i-calcium eyanele ekudleni kwakho, umzimba wakho uzoyithatha emathanjeni akho.

2. Umzimba wakho awukhiqizi i-calcium

Umzimba wakho awukhiqizi i-calcium, ngakho-ke kufanele uthembele ekudleni kwakho ukuze uthole i-calcium oyidingayo. Ukudla okuphezulu kwe-calcium kufaka:

• imikhiqizo yobisi efana nobisi, ushizi, neyogathi
• imifino eluhlaza eluhlaza njenge-kale, isipinashi, ne-broccoli
• ubhontshisi omhlophe
• isardadi
• izinkwa eziqiniswe nge-calcium, okusanhlamvu, imikhiqizo yesoya, namajusi e-orange

3. Udinga uvithamini D ukumunca i-calcium

Umzimba wakho udinga uvithamini D ukuze umunce i-calcium. Lokho kusho ukuthi ngeke uzuze ngokugcwele ekudleni okunothe nge-calcium uma uphansi ku-vitamin D.

Ungathola uvithamini D ekudleni okuthile, njenge-salmon, izikhupha zamaqanda, namanye amakhowe. Njenge-calcium, eminye imikhiqizo yokudla inevithamini D engezwe kuyo. Isibonelo, ubisi ngokuvamile lungeze uvithamini D.

Ukukhanya kwelanga kuwumthombo wakho omuhle kavithamini D. Isikhumba sakho ngokwemvelo sikhiqiza uvithamini D lapho sivezwe yilanga. Labo abanesikhumba esimnyama abakhiqizi uvithamini D futhi, ngakho-ke izithasiselo zingadingeka ukugwema ukushoda.

4. I-calcium ibaluleke kakhulu kwabesifazane

Ucwaningo oluthile lubonisa ukuthi i-calcium inganciphisa izimpawu ze-premenstrual syndrome (PMS). Lokhu kuphethe ngokuthi abesifazane abane-PMS banokudla okuphansi kwe-calcium ne-magnesium, namazinga aphansi e-serum.

5. Inani elinconyiwe lincike eminyakeni yakho yobudala

Wazi kanjani ukuthi uthola i-calcium eyanele? I-National Institutes of Health (NIH) ithi abantu abadala kufanele bathole i-1,000 mg nsuku zonke. Kwabesifazane abangaphezu kweminyaka engama-50 nangesikhathi sokukhulelwa nokuncelisa, i-NIH incoma i-1,200 mg nsuku zonke.

Inkomishi eyodwa yesikimu, amafutha aphansi, noma ubisi lonke iqukethe cishe i-300 mg ye-calcium. Bheka umhlahlandlela owusizo we-UCSF ukubona ukuthi ingakanani i-calcium ekudleni okuningi okuvamile.

6. Ukuntuleka kwe-calcium kungaholela kwezinye izindaba zezempilo

Ukushoda kwe-calcium kungaholela kwezinye izindaba zezempilo. Kubantu abadala, i-calcium encane kakhulu ingakhuphula ingozi yokuba ne-osteoporosis, noma amathambo abuthakathaka namathambo aqhekeka kalula. I-osteoporosis ivame kakhulu kwabesifazane asebekhulile, yingakho i-NIH incoma ukuthi badle i-calcium eningi kunabesilisa babo.

I-calcium ibalulekile ezinganeni njengoba zikhula futhi zikhula. Izingane ezingayitholi i-calcium eyanele kungenzeka zingakhuli ziye ekuphakameni kwazo okugcwele, noma zenze ezinye izindaba zezempilo.

7. Izithako ze-calcium zingakusiza ukuthi uthole inani elifanele

Akuwona wonke umuntu othola i-calcium ayidingayo ekudleni kuphela. Uma ungabekezelelani ne-lactose, i-vegan, noma ungeyena nje othanda imikhiqizo yobisi, ungakuthola kunzima ukuthola i-calcium eyanele ekudleni kwakho.

Isengezo se-calcium singasiza ukufaka i-calcium ekudleni kwakho. I-calcium carbonate ne-calcium citrate yizinhlobo ezimbili ezinconywe kakhulu zokungezelelwa kwe-calcium.

I-calcium carbonate ishibhile futhi ivame kakhulu. Ingatholakala emithini eminingi yama-antacid. Kudingeka kuthathwe nokudla ukuze kusebenze kahle.

I-calcium citrate ayidingi ukuthathwa nokudla futhi ingahle imuncwe ngabantu abadala abanamazinga aphansi e-asidi esiswini.

Qaphela ukuthi izithako ze-calcium zinemiphumela emibi. Ungahle uhlangabezane nokuqunjelwa, igesi nokuqunjelwa. Izithasiselo nazo zingaphazamisa amandla omzimba wakho wokuthola ezinye izakhamzimba noma imishanguzo. Buza nodokotela wakho ngaphambi kokuqala noma iziphi izithako.

8. I-calcium eningi ingaba nemiphumela emibi

Nganoma imuphi amaminerali noma umsoco, kubalulekile ukuthola inani elifanele. I-calcium eningi ingaba nemiphumela emibi.

Izimpawu ezifana nokuqunjelwa, igesi, nokuqunjelwa zingakhombisa ukuthi uthola i-calcium eningi kakhulu.

I-calcium eyengeziwe nayo ingakhuphula ubungozi bamatshe ezinso. Ezimweni ezingavamile, i-calcium eningi kakhulu ingadala ukufakwa kwe-calcium egazini lakho. Lokhu kubizwa ngokuthi yi-hypercalcemia.

Abanye odokotela bacabanga ukuthi ukuthatha izithasiselo ze-calcium kungandisa ubungozi besifo senhliziyo, kepha abanye abavumi. Okwamanje, kudingeka olunye ucwaningo ukuqonda ukuthi izithasiselo ze-calcium ziyithinta kanjani impilo yenhliziyo.

Ukuthatha

I-calcium ibalulekile empilweni yakho yonke. Ungathola i-calcium oyidingayo ekudleni okuningi okuhlukahlukene, futhi uma kunesidingo, kuma-supplements. I-calcium isebenza ngokubambisana nezinye izakhi zomzimba ezifana no-vitamin D, ngakho-ke kubalulekile ukugcina ukudla okunomsoco. Njenganoma imuphi amaminerali noma isakhamzimba, kufanele ubheke ukudla kwakho kwe-calcium ukuze ungatholi okuningi noma okuncane kakhulu.